Losing weight is never easy and the idea of starving yourself for hours does not sound very appealing. Thankfully, you do not have to starve yourself to see results. Many healthy foods can support your weight loss goals when included in a balanced and varied diet. Not only are these foods delicious but they are also packed with fiber, protein and healthy fats but they also carry the nutrients that help keep you full for longer. So, if you are wondering what to eat to lose weight, you are in the right place. Try including the following healthy foods in your daily meals to help boost your weight loss journey and you will surely see the difference.
Nuts: Nuts are a great addition to a healthy weight-loss diet. They are filling and satisfying because they contain fiber and protein. The fiber in nuts also supports good gut health by feeding the beneficial bacteria in your digestive system. The trick with nuts is portion control to avoid excess of calorie intake. Of all nuts, almonds seem to be the most studied and are often recommended for weight loss.
Beans: Beans are packed with fiber which is a key nutrient for weight loss. Fiber helps you feel full for longer, keeping hunger in check. A 2022 study published in the Journal of the Academy of Nutrition and Dietetics found that people who ate more beans lost more weight. Alongside weight loss, beans also offer other health benefits too. They can help lower blood pressure, reduce bad cholesterol and lower the risk of heart disease. They are also low in calories and a good source of plant-based protein.
Chia seeds: When it comes to weight loss, fiber is essential. It keeps you feeling full for longer by slowing down digestion, which is especially helpful when you are reducing your calorie intake. Chia seeds are simple to include in your meals, especially for breakfast or as a snack. You can prepare a delicious chia pudding with a hint of cardamom or have it with water.
Cruciferous and green vegetables: Cruciferous vegetables like broccoli, cauliflower, and dark leafy greens vegetables are packed with health benefits. Eating these vegetables regularly can help lower the risk of cancer, reduce inflammation and maintain a healthy weight. These vegetables are also low in calories and carbs, making them an excellent addition to any weight loss plan. Also, they are easy to incorporate into your meals throughout the week.
Apples: Like vegetables, fruits are a great addition to any healthy weight-loss plan. Thanks to their high water and fiber content, especially when you eat the skin, apples are both filling and low in calories, which can help with weight loss. Apples are especially convenient since they last for weeks in the refrigerators and make an easy, on-the-go snack. You can also get creative by adding them to your meals or as a salad option.
Dark chocolate: Dark chocolate is not only good for your brain and heart but it also supports your weight loss. A diet is more effective when it’s something you can stick to over time. A 2020 review in Current Nutrition Reports found that completely cutting out your favourite treats can lead to strong cravings. These cravings can become so intense that they make it harder to continue with your weight loss efforts. Therefore, it’s helpful to include foods you enjoy like chocolate in moderation. Having a little bit of what you love can make your eating plan feel more balanced and realistic.
Weight loss is not all about cutting out everything you love, it is about making thoughtful, balanced choices every day. By adding these healthy, nutrient-rich foods to your routine, you are not just managing your weight, but also taking care of your overall well-being. The key is consistency not perfection.
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