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47 Healthy Weight Loss Foods to Include in Your Diet
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OCD Obsessive compulsive disorder. Lung cancer. Fried snacks are associated with weight gain, so you're better off enjoying them only once in awhile. Some research indicates eggs, which are low in calories and are rich in other dietary nutrients , may aid in weight loss over time. High-protein breakfasts, including omelets and veggie-forward skillet scrambles , can be quite satiating throughout the day; but even a hard-boiled egg atop a salad at lunch can also keep you full until dinner. Beans are a staple of many vegetarian dishes because they're packed with plant-based proteins , as well as minerals and some B-vitamins.
They're also a significant source of soluble fiber , which will help your body take longer to process a meal that's bean-based, helping you to consumer fewer calories throughout the day. These little protein-filled bites of plant-based goodness make for excellent soup bases or salad additions to make a meal feel so much more substantial.
11 Best and Worst Foods for Boosting Metabolism | Everyday Health
The fiber and resistant starch within lentils can help you consume fewer calories between meals. Grains get a bad rap when it comes to weight loss, but that's because refined grains read: processed foods! Stick to pantry additions like brown rice and farro for the biggest benefits. A notable whole grain to load up on is quinoa, which is extremely high in fiber, but more importantly, it is a complete protein in a diet — meaning it contains amounts of all essential amino acids. It doesn't totally disrupt blood sugar levels due to it's low glycemic index, either.
All in all: Quinoa is a must-add to any kitchen to promote sustained weight management. Plant-based omega-3s belong in any healthy eating plan , but leafy greens like spinach are especially helpful for tightening up. Spinach is loaded with minerals like potassium , which can help offset the bloat-inducing effects of sodium. Another leafy green, kale is virtually fat-free and a single cup contains about 30 calories , alongside strong amounts of vitamins A, K, C, B6, calcium, potassium, and magnesium, among others.
Fiber is synonymous with crunchy veggies that you can easily find fresh in any produce aisle: Broccoli, cauliflower, Brussels sprouts, and kohlrabi, to name drop a few. Good news for lovers of this fruit yes, it's a fruit! What's more, the monounsaturated fats are heart-healthy and filling , reducing the urge to graze on processed foods later on.
Filled with potassium and magnesium, bananas offset the bloat caused salty processed foods and pack in plant-based prebiotics, "feeding" your good bacteria. Snack on one a day with a tablespoon of nut butter, or slice it into your morning cereal. Caffeinated coffee keeps things moving through the digestive tract. Drinking about 8 to 16 ounces of java at the same time every day can help you stay on schedule. Furthermore, a regular cup of Joe can influence your metabolic rate for the better, per previous research.
Just remember: The neater your coffee is, the better. Sugary mixed-coffee treats can lead to weight gain due to sugar-packed flavorings and synthetic sweeteners. Tomatoes, mushrooms, carrots, cucumber, and other salad staples all help you stay hydrated due to their high H2O content.
That extra water can offset fluid retention caused by excess salt. As a prebiotic-filled veggie , asparagus is a great addition to soups, pastas, and omelets, or served as a side dish.
The potassium in citrus helps combat bloat while the antioxidants fight inflammation , which is associated with belly-fat storage. Since a key part of beating the bulge is proper hydration, adding citrus to your H2O can help non-water drinkers to sip up and ultimately slim down! You already know that alliums like garlic, onion , leeks, scallions, and shallots add lots of flavor, but they also provide tons of prebiotic fiber.
11 Best and Worst Foods for Boosting Metabolism
Sneak them into savory dishes, like omelets and healthy salads. Sweet potatoes , butternut squash , and other good-for-you orange veggies are lower in calories and chock-full of potassium and beta-carotene. Their mineral-rich and fiber-full properties make them bloat-beating all-stars. Flavor foods with herbs and spices whenever you can. It'll encourage you cut back on high-sodium staples and avoid the salt shaker, a major player in bloating. Plus, many have mild diuretic effects, helping you flush out excess water. We love basil, cilantro, rosemary, sage, tarragon, mint, oregano, and black and red chili peppers, to name a few.
Refined grains like those found in processed, packaged foods, white bread, pasta, and rice can sabotage weight loss. Refined grains contain empty calories, lack fiber, and can cause blood sugar spikes. Sweetened beverages could slow down your metabolism. While fruit juice may not contain added sugars, it's still high in calories, and juicing strips the fiber content from fruit. Since alcohol consumption also negatively affects blood sugar , you might crave sugary foods after a few glasses of wine and the next day feel unmotivated to exercise.
Instead, look for granola made with percent whole grains, nuts, and a limited amount of dried fruit, and avoid those with added sugar and oils. Soybean oil is high in calories and omega-6 fatty acids, which can promote inflammation and may contribute to weight gain. A study published in October in Nature noted that soybean oil is the component in the American diet that has increased the most over the past century, paralleling a rise in obesity. Decreasing omega-6 fatty acids and increasing omega-3 fatty acids can aid weight loss, according to a review published in March in the journal Nutrients.
Of course, soybean oil may be difficult to avoid because it's an ingredient in a number of processed foods. Rather than making a swap in this case, avoid the processed food altogether and choose whole foods. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Special Reports. Health Tools. Last Updated: February 1, Chili pepper.