Losing weight is about more than just fitting into a smaller size. Maintaining a healthy weight means living your best life. Obesity is an epidemic affecting more than 35% of American adults. Excess weight leads to extensive medical complications including heart disease, diabetes, arthritis, and high blood pressure and cholesterol. There are two key elements involved in weight loss — proper diet and adequate physical activity. But did you know that losing weight is more about what you eat than what you do? 80% of weight loss comes for your diet, with only 20% attributed to exercise. A healthy balance of both is essential but knowing what to eat is also important.
There are countless diets on the market promising fast results, and while some do deliver on this promise, they’re difficult to maintain long term. This article will detail the most important foods for weight loss so you can incorporate them into your diet forever. To stay up to date on the newest food trends and find creative recipes, check out Healthy News Tips. For now, let’s dig in!
For many years, egg yolks got a bad rap due to a negative effect on your cholesterol. This then caused a spike in egg white consumption. But the trust is, both whole eggs and egg whites offer fat burning benefits. Like anything in excess, too many eggs could cause an increase in “bad” cholesterol levels. But when consumed as part of a balanced diet, eggs are a great source of protein and healthy fats. They’re also very versatile and satisfying. Not only do eggs promote a healthy weight but they’re also packed with essential vitamins and nutrients, which are ironically enough found mostly in the yolks!
Fatty fish are some of the best types to eat for weight loss. Things like salmon and tuna are high in protein and healthy fats but low in calories. Many fish contain an important fat burning nutrient known as iodine, which promotes healthy thyroid function. Your thyroid is responsible for regulating your metabolism, which is crucial in the fat burning and weight loss process. Another important nutrient found in fish is omega-3 fatty acids, which help reduce your risk of obesity and maintain a healthy metabolism.
3. Lean Meats
Aside from fish, lean meats like chicken and beef are also rich in protein. Stick to the unprocessed kinds, which won’t negatively affect your heart. When it comes to low carb diets, many people rely solely on lean meats to fulfill their protein consumption. Protein not only burns fat but it also helps build muscle. Just be sure to check portion sizes and switch up the meats you’re eating. Too much of anything (even if it’s good for you) can be unhealthy over time.
4. Beans and Legumes
Another awesome source of protein, beans and legumes are a favored food for vegans and vegetarians who can’t get their protein intake from meat. Specific types of beans and legumes promote weight loss more than others. These include black beans, lentils, and kidney beans. These are great in soups and chili. Not only are these foods high in protein but in fiber as well, which promotes a healthy gut and digestive system.
5. Leafy Greens
Popeye was right when he told you to eat your spinach! Leafy greens like spinach, kale, and collards are high in nutrients but low in calories. This promotes weight loss, helps you feel fuller longer, and ensures your body is getting essential vitamins. Another benefit of leafy greens is that they bulk up your meals without adding additional calories. If you’ve ever had a large green salad topped with delicious vegetables and a lean protein, you know what we mean! Sometimes, keeping your weight in check is all about perception and portion control. So, pile on those veggies and don’t feel bad about it!
6. Potatoes (white and sweet)
How did a carbohydrate sneak onto this list? It wasn’t by accident! Both white and sweet potatoes are packed with important nutrients that help you lose weight. It’s all about how they’re prepared. Sure, potato chips and french fries are made from white potatoes but consuming them on a regular basis will not help you slim down. Instead, try eating a baked or boiled potato. Top it with a dollop of nonfat Greek yogurt instead of sour cream and skip the butter. Sweet potatoes are delicious with cinnamon and can help curb your sweet tooth. Potatoes help you feel full and prevent you from overeating.
Thanks to the millennial generation, avocado toast has never been more popular. But the benefits provided by this single-pitted fruit are not new. And most people don’t even realize that avocados are in fact fruits! These green treasures are packed with healthy fats rather than carbs like most fruits. Avocados are high in monounsaturated oleic acid and actually contain quite a bit of water. They’re also a great source of potassium and fiber. Top your salad with a sliced avocado, use it on a sandwich in place of mayonnaise or eat it alongside your eggs in the morning. Although guacamole is made from avocados, eat that in moderation since it contains many other ingredients (and it’s often paired with corn chips)!
8. Whole Grains
Your weight loss journey doesn’t mean swearing off carbs forever (unless you’re following the Keto diet). In fact, incorporating whole grains into your diet can promote weight loss by keeping you fuller, longer. Things like whole grain breads and cereals are great sources of fiber and protein. Oats, quinoa, and brown rice are perfect additions to any healthy meal. The resistance starch and fiber found in these whole grains can even help boost your metabolism.
Starving yourself is not the answer to weight loss. In fact, this has adverse effects on your health and will destroy your metabolism, long-term. Instead, educating yourself on protein and nutrient-rich foods that boost your metabolic rate and help you feel fuller longer is the way to go. Pair this type of diet with moderate exercise and you’ll be feeling the benefits and seeing results in no time.
Article Submitted By Community Writer