Top 20 Healthy Foods For Weight Loss
We often think of weight loss and straight jump into a typical diet plan without knowing the actual healthy foods for weight loss.
It would be much better if you get to know the weight loss friendly foods beforehand in your weight loss journey.
Why Healthy Foods For Weight Loss Is Important
Every food has its own different effect on our body. If you are looking for weight loss then you need to add foods that are more weight loss friendly.
Foods are different from each other in terms of hunger control, hormonal effect, thermic effect of foods, and the number of calories.
Of course for weight loss, you need to find foods that are low in calories, high thermic effect and can reduce your hunger.
Then let’s see those 20 healthy foods for weight loss
1. Leafy Vegetables
All kinds of leafy vegetables are the best source of fiber and low in calories and carbohydrates. Which makes leafy greens ideal weight loss friendly food.
Leafy vegetables like kale, celery, spinach are also loaded with many important vitamins and minerals which you need during your weight loss journey.
Studies have shown that adding leafy vegetables can control your hunger. These low-calorie foods will increase the volume of your meal without increasing the calories. (1)
So, you should definitely add a bowl of leafy vegetables in your meal next time.
2. Whole Egg
Although the whole egg has a bad image because it raises the level of “bad” LDL-cholesterol. But at the same time, it is also very nutritious.
Whole Egg is a rich source of complete protein and fat. The egg is very satiating. Studies have shown that egg in breakfast can make you eat less up to the next 36 hours. (2)
People often tend to reduce the fat intake during fat loss but that is not healthy at all. Your body needs fat to function properly.
So, I add a healthy fat source in the diet plan of my clients. Salmon is one of them. A great source of healthy unsaturated fat and high-quality protein.
Salmon is loaded with omega-3 fatty acids which reduce the inflammation in our body. And inflammation plays a major role in metabolic disease and obesity. (3)
Tuna is a good source of complete protein but low in fat. This is why it is a very great option to increase protein intake without increasing the amount of fat during cutting.
This is also very high in many vitamins and minerals like niacin, vitamin B12, selenium, phosphorus, etc.
These nutrients are important to have during cutting because you are already in a caloric deficit.
Read More: Best Source of fiber-Top 20 Foods
5. Chicken Breast
During fat loss, you need to increase the protein intake and reduce the carb intake. Chicken breast is a great source of lean protein.
A high protein diet during weight loss can reduce your hunger and make you eat fewer calories. (4) Chicken breast is one of the great options to increase protein intake.
Chickpeas are a good source of protein for vegetarians or vegan people. It is high in fiber and filled with lots of vitamins and minerals like folate, manganese, phosphorus, etc.
This is a very versatile food and very filling. That is why you should definitely add chickpeas in your diet if are looking for weight loss friendly foods.
Lentils are loaded with fiber and a good source of plant-based protein.
During weight loss, you must add some kind of lentils in your diet because these are loaded with many vitamins and minerals like folate, thiamine, magnesium, zinc, iron, etc.
When it comes to weight loss you should definitely add some fruits in your diet. Fruits are high in lots of vitamins and minerals and most of them are low in calories.
So, adding fruits will add essential nutrients without increasing calorie intake.
Fruits like pears, apple, water lemon, blueberry, raspberry, strawberry, etc, are high in fiber. It causes hunger reduction and low daily calorie intake which leads to weight loss.
Nuts like peanut, cashew, almond, are highly nutritious and tasty. These nuts will increase the healthy unsaturated fat intake during fat loss.
Healthy fats are very important during weight loss. Just make sure to avoid the overeating of nuts.
Nuts are a good combined source of protein, fiber, and healthy fats. For snacks, these are a very good option. Also nuts are very feeling. It will help to reduce your hunger for a long span of time.
Oats are very famous among bodybuilders and models. Because it is a good source of healthy carbs and a high amount of fiber.
As a breakfast oat is a very good option during weight loss. Because of complex carb, it will release energy to your bloodstream slowly and make you full for a long time.
Quinoa is a good source of healthy carbs and protein as well. That is why it can be a good meal option during weight loss.
It loaded with fiber which helps to reduce your hunger and prevent the insulin spike. It is also high in many vitamins and minerals.
12. Cruciferous Vegetables
Cruciferous vegetables like broccoli, cabbage, cauliflower, brussels sprouts are very high in fiber and extremely filling.
But at the same time, these are high in protein and very low in calories. That makes these ideal and healthy foods for weight loss.
Adding cruciferous vegetables will make you fill and don’t level up the calorie intake.
13. Low-fat yogurt
Yogurt is an excellent dairy product and a good source of probiotic bacteria that improve your gut health and reduce inflammation.
Choose Low-fat yogurt rather than full-fat that will help you to cut down the extra calories that come from fat.
But make sure that the yogurt should not contain any sugar or flavor.
Seeds like pumpkin seeds, chia seeds, flaxseeds are a healthy fat option during fat loss.
These are high in ALA which is plant-based omega-3 fatty acids that help to reduce inflammation and bad cholesterol.
Because of the low amount of carbs and high in fiber these seeds are extremely weight loss friendly foods.
15. Coconut oil
Fats are not always bad. There are good fats as well which our body needs. Coconut oil is full of those healthy fats. These fatty acids are called medium-chain triglycerides (MCT).
Coconut oil has an anti-inflammatory property which helps to reduce inflammation in our body.
Although it is high in calories but still it is healthy for your health in moderation. It is not a good idea to add on top of the foods you are eating. Just replace the cooking oil with it.
16. Whole Grains
Grains have gained a bad reputation over the years but it is actually not that bad as you think.
Whole grains are a good source of complex carbs and loaded with fiber. Carbs are important to consume for your body.
For a short period of time you may cut off carbs but for a long run and healthy lifestyle, you need carbs. So, rather than cutting carbs, add moderate carbs in your diet.
17. Sweet Potato
Rather than plan white potato, sweet potato is much nutritious and weight loss friendly.
Sweet potato is lower in calories and high in fiber. It also makes you full and reduces your appetite.
Sweet potato is also rich in vitamins and minerals like vitamin A, vitamin C, vitamin B6, manganese, potassium, etc. During weight loss, you may need those nutrients.
18. Green Tea
Green is a great antioxidant-rich drink which helps to reduce your waistline and boost metabolism.
Studies have shown that it has increased the total daily energy expenditure that means more daily calorie burn. (6)
Secondly, it has almost no-calorie and controls your hunger.
19. Black Coffee
Coffee is a very good option to kick start your metabolism. Higher metabolism can lead to more daily energy expenditure. Which is beneficial for weight loss. (7)
It contains caffeine which improves your mental health and keeps you energetic. It needs you especially when you are following a low-calorie diet for weight loss.
20. Cottage Cheese
Dairy products are highly nutritious so cottage cheese. It is high in protein and low in carbs which makes it a healthy food for fat loss.
On the other hand, it is very filling for your stomach. As a snack option, it is great and provides you a good amount of protein.
In cottage cheese mostly calorie comes from protein and little fat.
Some Advice For Weight Loss
- Do not cut down your calorie intake drastically. That way you will end up with slow metabolism. And eventually, you stop losing weight. So, slowly cut your calories every four to six weeks.
- Add resistance training in our weight loss workout routine. Resistance training will help you to boost metabolism and muscle mass. Which causes more daily energy expenditure.
- Reduce stress in your life. High stress increases the stress hormone called cortisol in your body. During stress, our body tends to hold stored fats. so, reduce the extra stress from your life.
- Drink a lot of water. To reduce inflammation and flush out the toxins from your body you need water. Which indirectly helps in your fat loss.
It’s easy to find healthy foods for weight loss but the matter is how you eat it. If you eat those foods in a healthy way like cooking in low flame, add fewer spices, use little oils, then it can be a healthy meal option.
Secondly which matter the most is the quantity. Every food can impact on your health if you eat them over the board.
So, find your BMR. Adjust the foods according to your macro-nutrients split. For weight loss, you should focus on a high protein, low carb, low-fat diet.
That’s it for now; if you have any queries or want to ask me something then go ahead ask me in the comment section below.
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