Category: Weight Loss

top 8 weight-loss-friendly food

Top 8 Weight-Loss-Friendly Food

The food you eat is a great factor when you are trying to lose weight. Weight-loss-friendly food are those which make you feel full, help reduce your hunger and lower your calorie intake throughout the day.  Generally, the food you eat should be of high volume, with low energy density, and rich in fiber and protein to satisfy your hunger and prevent overeating. Here’s the top weight-loss-friendly food:

Brown Rice

brown rice

Brown rice contains resistant starch which is a healthy carb that boosts metabolism and burns fat. It is also a low-energy-density food, meaning it is heavy and filling but low in calories. Brown rice is a heartier, fiber-packed alternative to white rice.

Nuts

weight-loss-friendly food

Studies show that eating nuts can improve metabolic health and even cause weight loss. Nuts are rich in monounsaturated fats which are healthy fats that help you slim down. According to a 2015 study in the Journal of the American Heart Association, people who snack on nuts may have lower abdominal fat than those who munch on carb-based treats. Nuts such as almonds, peanuts, walnuts, pistachios are excellent snacks which contain balanced amounts of protein, fiber, and healthy fats.

Legumes

legume

Legumes, such as beans, peas, and lentils, are filled with fiber and plant-based protein, plus minerals and B-vitamins. They help reduce bloat by aiding your nervous and muscular systems, helping you build lean body mass.

Potatoes

boiled potato

Potatoes contain resistant starch which contains half the calories of regular starch. This resistant starch causes people to eat fewer calories because it helps satisfy hunger. Baked or boiled potatoes are also an excellent source of potassium, which can help beat bloat and counterbalance sodium. Potatoes are a nutrient-dense food as long as they are not served the French-fry way.

Oatmeal

oatmeal breakfast

Oatmeal is a type of porridge and is one the best food for breakfast. In fact, it is more filling than traditional breakfast cereals and may help you eat less throughout the day. An oatmeal breakfast helps prevent overeating because of its high-fiber content and ability to soak up water. Oats are a good source of a soluble fiber called beta-glucan. Beta-glucan helps slow down digestion and the absorption of carbs.

Fruits

mixed fruits

Fruits are an important part of a healthy diet. The fruits such as avocados, banana, and apples are weight-loss-friendly foods.

Avocados are loaded with healthy fats. They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. They also contain many important nutrients, including fiber and potassium. Bananas are a slimming superfood which will fill you up and boost your metabolism. Bananas are filled with potassium and magnesium which offset the bloat caused salty processed foods. Apples are high in water and soluble fiber but low in calories. Eating apples may help you consume fewer calories and contribute to weight loss over time.

In addition, citrus fruits, such as orange and grapes, are high in pectin, which can slow digestion and increase satiety. They also have a high water content which means they’re able to fill you up for very few calories. Even though fruits contain sugar, they have a low energy density and take a while to chew. They can be very effective and delicious addition to your weight loss diet.

Fish

fish

Another weight-loss-friendly food is fish. Fish is loaded with high-quality protein. This lean source of protein helps you feel full without adding fat. Fish, such as salmon, tuna, and sardines, is high in omega-3 fatty acids which improve the flow of blood to the muscles during exercise.

Vegetables

vegetable salad

Vegetables are packed with all kinds of beneficial nutrients and plant compounds that make them an important part of a healthy diet. They are low in calories and high in volume. Vegetables are also high in water and fiber, which satisfy hunger and help prevent overeating.