If you’ve been counting calories hoping to shed some unwanted extra weight , you may have known that losing weight using that method alone isn’t as simple as it seems.
Reason? Not all calories are equal. Our bodies process different foods in different ways, which can help or make it difficult for your weight loss efforts.
Here are the most weight loss friendly foods in the world.
1. Eggs
It has only 70 calories, eggs will get you protein, one large egg contains 6 grams of protein,
iodine, riboflavin, vitamin D, selenium, choline, vitamin B12, and vitamin A.
New studies reveal that eggs have no bad effect on cholesterol levels, nor do they cause heart attacks or heart disease .
Eggs are excellent sources of protein as well as healthy fats including omega 3s. These nutrients helps you feel full while delivering fewer calories.
Eating a high protein breakfast promotes weight loss, because protein increases fullnes while regulating hunger.
One study found that eating eggs in breakfast left people feeling more full and satisfied. which helped them eat less throughout the day.
2. Avocados.
Unlike other fruits which are high in carbohydrates, avocados are filled with healthy fats, mainly mono unsaturated oleic acid, which is the exact same fat found in olive oil.
Avocados contain other essential nutrients like fiber and potassium. Avocados are a high fat fruit Which are filled with good amount of heart healthy fats, fiber, and nutrition like vitamin C and potassium.
And it suits well with just about any dish including salads, sandwiches, soups, eggs, and more.
If you’re looking for healthy fats for your diet, made avocados one of your menu items.
People who eat avocados regularly are inclined to have lower body weight and waist than people who don't eat this green superfood,
While avocados are higher in calories than other fruits and vegetables, their fat and fiber combination may help you slim down.
3. Nuts.
They are high in healthy fats, a handful of nuts makes a good choice for a snack between meals.
The healthiest nuts are walnuts, almonds, Brazil nuts, pistachios and cashews. But due to their high fat content, consume nuts in moderation. Also, skip the salted varieties.
Almonds are an excellent source of fiber, and they're high in protein. Eating foods with the combination of fiber and protein can help you feel fuller longer which makes it less tempting to reach for an unhealthy snack between meals.
Rich in vitamin E and a good source of heart healthy mono and polyunsaturated fats, almonds are a good choice to sprinkle over a salad . You can also simply keep a small bag in your purse as an emergency snack.
4. Yogurt.
Studies show that full fat dairy may reduce your risk of obesity and type 2 diabetes over time.
Yogurt is protein filled and full of probiotics, which are good for gut health and should help your weight loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics can be good for your metabolism .
Research from Appetite found that consumption of Greek yogurt was associated with reduced appetite and increased fullness.
Just keep an eye on added sugars in flavored yogurts, Because they only add calories. Instead, use fresh fruit to sweeten plain yogurt.
5. Chia seeds.
Chia seeds, like most seeds, are a source of healthy plant based fat and nutrition.
Chia seeds are one of the best sources of fiber available. Chia seeds have a unique property that they absorb high amounts of water, expanding in your stomach to help reduce appetite for hours and helps in weight loss.
6. Fruits
Fruit gets a bad reputation sometimes because it contains sugar. But eating fruit can really help you lose weight, especially when you change fresh fruit with processed foods or other unhealthy snacks.
A study published in the Journal of Nutrition found that higher fruit consumption was linked with lower risk of becoming overweight .
While most fruits are considered healthy, research shows that grapefruit can have a direct effect on weight loss. Eating a grapefruit before meals can reduce insulin resistance. That can help you feel more filled and ingest fewer calories.
7. Popcorn
When made without any added oil or butter, a cup of popcorn has only 30 calories. A 1-ounce serving of air popped corn has 4 grams of fiber, almost 4 grams of protein and contains only 110 calories. Popcorn is filled with air, so you get a pretty huge portion without a lot of calories. You can eat 3 whole cups of popcorn for only 100 calories.
Not only is popcorn high in fiber, it even delivers some protein and makes the perfect base for any healthy seasoning blends you can think of. it makes an excellent weight loss snack.
8. Fatty fish.
Salmon is a rich source of high quality protein and provides lot's of "good" fats omega 3 fatty acids. A diet rich in omega 3 fatty acids helped people feel more full when they were controlling their calories, Eating salmon can be a tasty way to get your recommended two weekly servings of heart healthy fish.
Salmon, mackerel, trout, sardines, herring and other types of fatty fish are high in protein and omega 3s to support a healthy weight. Fatty fish and most seafood also contains iodine, which is essential for healthy thyroid function. A healthy thyroid keeps your metabolism controlled.
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