Before diving into the topic, it is highly important to understand what obesity actually means.
Typically, weight management specialists differentiate between overweight, underweight and healthy weight people. These classifications are determined by BMI, which stands for body mass index. It is a measure of a person’s body fat according to height and weight.
Obesity has become a serious problem in the United States. According to a recent study, more than 35 percent of Americans suffer from overweight. This condition is now considered a chronic disease by AMS, which stands for the American Medical Association. Apart from that, the Centers for Disease Control state that this is a national epidemic in America and this is not just a problem with overweight. It can have a severe impact on a person’s overall health. Weight control specialists state that the main cause of this condition is improper nutrition. Therefore, the following section of this article focuses on depicting the most effective weight loss foods.
1. Whole eggs
Doctors say that high consumption of eggs can raise the levels of bad LDL cholesterol but they are considered one of the most effective weight loss foods. They contain a lot of protein and fat. Eggs are great for a calorie-restricted diet and can assist in getting all the nutrients your body requires. They can also suppress appetite later during the day and promote weight loss.
2. Leafy greens
These include spinach, swiss chards, kale and many more. Leafy greens include a number of properties that are effective for a weight loss diet.
These weight loss foods are low in calories and loaded with fiber. Daily intake of this food ingredient can increase the volume of your meals without the increase in calories. They are also high in vitamins and minerals including calcium, which is aimed to aid fat burning.
Apart from the fact that salmon is extremely tasty, it is also incredibly healthy and can keep you full for long hours with relatively low calories. Salmon contains a lot of high-quality protein and a number of essential nutrients. Furthermore, it should be also said that seafood, in general, includes a lot of iodine, which is required for thyroid function that assists in keeping the metabolism running properly.
These include cauliflower, cabbage, Brussels sprouts, and broccoli. They are high fiber and are believed to be extremely filling. Additionally, this type of vegetables has high amounts of protein.
Without any doubt, they do not have as much protein as animal foods or legumes but are still high in protein if comparing to other vegetables.
If you want to decrease your weight, you should make use of a combination of protein, low energy density, and fiber. Specialists also say that including the aforementioned vegetables in your diet will not only help in improving your weight but also will have a positive impact on your overall health.
5. Chicken breast and lean beef
Weight loss specialists say that meat is a weight-friendly food due to the fact that it contains a lot of protein, which is the most filling component in high-protein diet. If you were advised to be on a low-carb diet, you should feel free to eat fatty meats. Although, if you are on a high carbohydrate diet, it might be more appropriate to go for lean meats. It is believed that replacing fat or carbs with protein might make the process of losing fat easier.
Keep in mind that you cannot eat all types of potatoes if you are trying to burn fat and improve your weight. Boiled potatoes have a number of properties making it proper food for optimal health and weight loss. They have a diverse variety of nutrients and are high in potassium, which is a component that the majority of people do not get in enough quantities. Even though it plays a crucial role in blood pressure control.
Weight control specialists also advise cooling down potatoes after boiling. This is due to the fact that after cooling down they form high amounts of resistant starch, which is a fiber substance. It has a positive effect on overall health, including weight loss. Potatoes are also great for reducing the appetite, suppressing the food intake during the day.
Tuna is a perfect low calorie, high-protein ingredient. It also contains low amounts of fat. This food is commonly used by bodybuilders and fitness models who are on a cut. Tuna helps to increase protein intake and keeps total calories and fat low.
8. Cottage cheese
This type of food is considered one of the best ones containing high amounts of protein. Cottage cheese also includes very few carbs and little fat. Daily consumption of this type of cheese might assist in boosting the protein intake. Cottage cheese is also believed to make a person full of a low number of calories.
These are unique fruits that are loaded with healthy fats. They contain high amounts of monounsaturated oleic acid, which is the same type of food found in olive oil. Despite the fact that they are mostly fat, they also contain a lot of fiber and water, which makes them less energy-dense.
Specialists say that they are great addition to salads. Avocados are a healthy fat source that should be included in your diet if you wish to manage your weight. The only thing you have to worry about is moderate consumption of it.
Nuts are not as fattening as the vast majority of people think. They are believed to be an excellent snack, which contains balanced amounts of protein, fiber, and healthy fats. Weight control specialists claim that nuts can improve metabolic health and stimulate weight loss. However, you should keep in mind that it is not recommended to over consume them as they are high in calories.
11. Chili pepper
This type of food is believed to have a positive impact on a weight loss diet. Chilli peppers contain a substance called capsaicin, which is aimed to reduce appetite and improve fat burning.
The vast majority of health experts claim that fruit is healthy. Studies show that people who mostly consume fruits and vegetables are healthier than those who do not.
Fruits have a low energy density and contain natural sugar. In addition to that, fiber content helps in preventing sugar from being released too quickly in the bloodstream. The majority of fruits are a great addition to a weight loss diet.
To summarize the aforementioned, it can be stated that not all calories are created equally and different foods pass through different metabolic pathways in the body. They are able to have dramatically different effects on the hunger, hormones and the number of calories burned. Consumption of the listed weight loss foods along with regular exercise and moderation should increase the chances of long-lasting weight loss.