Your diet is crucial if you want to lose weight, as about 80% to 90% depends on it. You might lose excess weight by following a healthy diet only, which does not mean that you should avoid certain foods completely.
You should focus on choosing a healthy lifestyle, and change the food you consume, as well as the amount and frequency of your meals.
The following 25 foods are the most useful ones in terms of weight loss, and you should consume them in order not to stare, but burn excess fat.
- Avocado
Avocados are low in sugar, but high in nutrients, the Nutrition journal published a study which showed that the consumption of half a fresh avocado reduces the desire to eat by 40% for a few hours.
You can add some avocado and avocado-based oil to your salads and you will boost the absorption of carotenoids up to three to five times. It is rich in monounsaturated fat which energizes the body and helps metabolism.
- Beans and Legumes
Beans and legumes are high in protein and fiber, which slowly pass through the digestive track and thus keep you full and regulate blood sugar, preventing hypoglycemia or hyperglycemia.
They also optimize the balance of micro-organisms and boost the production of cholecystokinin, which is a potent appetite suppressant.
- Berries
Blueberries are high in antioxidants like vitamin K, C and A, and low in sugar and calories. Berries are rich in dietary fiber, which provides satiety and slows down sugar absorption.
- Pear and Apple
Pears and apples are high in fiber and very low in calories, as a small pear has only 86 calories which is less than 5% of the recommended calorie allowance for a healthy diet, while a medium apple only has 95 calories, around 5% of the recommended healthy calorie intake.
Yet, they are abundant in dietary fiber.
One study which involved 49 women between 30 to 50 years old who had 3 apples or pears or oat cookies, found that those who consumed pears and apples lost weight, while the third group did not.
Make sure you consume them unpeeled to enjoy all their benefits.
- Grapefruit
Grapefruit is one of the most potent fat burners you can consume. It triggers the production of cholecystokinin, which is a hunger suppressant and is also a “negative calorie” food which means it takes more calories to digest this fruit than it contains.
Moreover, it reduces insulin levels, and thus prevents the accumulation of fat.
You should consume it while, for breakfast or lunch. You can also benefit a lot from the consumption of its pulpy, unsweetened juice.
- Whole Grain
Scientists have shown that whole grains might be beneficial if you consume them moderately, and not refined, white bread. You should focus on buckwheat, whole oats, wild rice, quinoa, brown rice, barley, sorghum, and whole grain cord.
Wake Forrest University researchers found that the consumption of 2.5 servings daily lowers the risk of cardiovascular disease by 21%. The refining process eliminates the bran and germ – which are the most nutritious components.
- Salmon
Salmon is high in nutrients, including Omega-3 fatty acids (4,023mg per 178 grams of salmon), which boost the brain function and enhance mood.
Omega-3s also soothe inflammation and help digestion, preventing obesity and metabolic disease. Salmon is also high in proteins and amino acids that affect insulin effectiveness and the inflammation of the digestive tract.
It is also abundant in iodine, which improves the thyroid gland function.
- Grapes
Grapes are high in phytonutrients such as phenols and polyphenol, which has powerful anti-inflammatory properties that prevent obesity, inflammation, and metabolic diseases.
The American Diabetes Association reported that polyphenols in grapes also can improve insulin sensitivity and prevents fructose-induced oxidative stress. Yet, grapes are rich in calories and fructose, so make sure you consume no more than 1 to 1.5 cups of grapes daily.
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