Foods That Help You Lose Weight Fast – A Tricky Way To Eat Full & Still Lose Weight!
Looking for the quickest way to shed those extra pounds? Paying attention to your diet is the smartest way to lose weight because it is a universal fact that your body weight is determined by what you eat! Here is the best collection of foods that help you lose weight fast.
Get ready to prepare the checklist and hit the grocery store to fill your basket with the best foods for weight loss.
List OF Top 13 Foods That Help You Lose Weight Fast
Do weight loss foods leave you starving? Not at all! In fact, they keep you full for long periods which means that you are not restricting your diet. You are just being mindful of what you are eating!
The next time you are visiting a restaurant or planning for a big hearty meal, just stop for a second and check whether your plate is filled with enough of these foods that are to help you lose weight fast!
1. Cruciferous Vegetables Are The Best Vegetables For Weight Loss
The most common cruciferous vegetables that we consume are cabbage, broccoli, cauliflower, watercress, kale and turnips.
These vegetables are non-starchy and low in the glycemic index which makes them the best weight loss foods.
The reason why low GI foods help you in maintaining a healthy weight is that such foods take much time to get absorbed by your body.
They take time to convert carbohydrates into sugar which helps in a slow and steady release of sugar into the blood, thereby resulting in a weight loss.
These vegetables being non-starchy, provide your body with fewer calories; but its rich nutrients are essential for the maintenance of a healthy weight.
Furthermore, cruciferous vegetables reduce your appetite because they are rich in fiber to keep you full for longer periods.
A study conducted on weight change in Americans in relation to their consumption of various foods and vegetables including cruciferous vegetables proved that these vegetables being non-starchy, high in fiber, and low in glycemic index resulted in a healthy weight loss(1).
2. Sweet Potatoes
Sweet potatoes are low-calorie foods particularly when they are boiled rather than baked or fried. You must essentially avoid frying sweet potatoes if you are aiming for weight loss.
Boiled sweet potatoes provide you with only 76 calories for every 100 grams. (2)
Moreover, these are rich in fiber which increases your satiety so that you avoid consuming excess food for the rest of the day.
Sweet potatoes contain high water content which keeps you full for longer periods and also boosts your metabolism both of which are required for a healthy weight loss.
Considering the beneficial properties of sweet potatoes on the overall, these are high in fiber, have a low glycemic index and are low in calories which make them the most suitable foods to help you lose weight fast.
Studies have proven it that the mice that were fed with purple sweet potatoes could experience a reduction of the body weight and reduction in the accumulation of fat which makes it evident that sweet potatoes contain anti-obesity effects. (3)
[ Find More: About Sweet Potato Benefits for Health ]
3. Green Leafy Vegetables
If you are looking for quick ways to lose weight, including at least one variety of leafy greens per day can help you lose weight if you also inculcate other weight loss habits and aim to keep a check on your calories.
Spinach is said to speed up the process of weight loss because it contains a special membrane called thylakoid which reduces your hunger levels. (4)
Also, foods with low energy density such as leafy greens can help you lose weight fast because they reduce your overall calorie consumption. (5)
However, you may have to consume a low-fat diet for a healthy weight loss.
Leafy greens are also the best vegetables for weight loss because these are also a good source of calcium and studies have proved that an intake of calcium results in the reduction of body fat. (6)
4. Fruits That Help You Lose Weight
Consumption of fruits, particularly before your lunch helps in a healthy weight loss because it reduces your appetite and keeps your stomach full for longer periods.
Watermelon also contains lycopene which is said to result in the reduction of body weight (7).
Consumption of apples on a regular basis results in weight loss because of an enzyme called pectin which can slow down the entire process of digestion.
Apples are also said to be a great source of other important elements such as carotenoids, fibers and polyphenols.
An experiment conducted among a few participants has revealed that the consumption of apple juice for 4-12 weeks has resulted in weight reduction. (8)
Apart from these, you can also consume fruits like blueberries, grapes, peaches, kiwis, and oranges since these are rich in fiber to not let your stomach growl out of hunger!
5. Yoghurt Is One Of The Best Foods That Help You Lose Weight Fast
Consuming Yogurt on a regular basis is the best and easiest way to lose weight because yogurt provides your body with a good amount of proteins which keep your stomach full and occupied for a long period.
Researches have proved that yogurt can reduce your body mass Index, improve your waistline and result in the total reduction of fat from the body (9).
Yogurt is the best source of probiotics which are a kind of friendly bacteria that can improve your digestive health and improvise your overall gut health.
However, you may have to choose full-fat yogurt because low-fat yogurts are usually loaded with sugars which may add up to your calories.
A regular consumption of Yogurt prevents the chance of obesity and other cardiovascular diseases according to a survey. (10)
6. Does Quinoa Help You Lose Weight?
Quinoa is considered one of the best foods to eat to lose weight because of its rich fiber content. (11) Most of the fiber in this nutritious whole grain is insoluble fiber. Insoluble fiber adds more bulk to your stool which helps in the better elimination of wastes from your body.
Moreover, quinoa reduces the number of fat cells called triglycerides from your body resulting in fat loss. (12)
Though quinoa is majorly known for insoluble fibers, it does contain certain amounts of soluble fiber which helps in lowering the cholesterol levels along with the sugar levels in the blood. (13) (14)
7. What Makes Eggs The Best Weight Loss Foods?
What you chose to eat for your breakfast has an impact on your weight because breakfast food has to keep you up for the rest of the day so that you do not consume your lunch or dinner in excess.
Eggs are the best source of foods with fewer calories. One medium sized egg does not give you more than 63 calories which is adequate in terms of calories and doesn’t offer much of a weight as well. (15)
A study conducted on obese and overweight people proved that consuming eggs for breakfast instead of other foods increased the feelings of fullness and also reduced the cravings. (16)
This is going to help you reduce the consumption of other foods throughout the day.
One medium sized egg gives 5.5 grams of proteins along with good amounts of Vitamin A, Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Vitamin B12, Riboflavin, Folate, pantothenic acid, choline and Betaine.
Eggs are definitely the best weight loss foods that boost your nutrition.
Seafood is a great source of iodine which is responsible for boosting your metabolism. A good metabolism is required for a healthy weight loss because your body burns calories for various metabolic activities.
Greater the metabolism, higher will be the number of calories burnt. Salmon also reduces your appetite and keeps your hunger in control. This is because of the omega-3 fatty acids present in the fish.
A survey conducted among young, overweight and obese women regarding the seafood consumption proved that salmon decreased inflammation and a reduced inflammation is necessary to burn the excess fat. (17)
Salmon is among the best foods to eat to lose weight as it increases metabolism, provides healthy fats and reduces inflammation apart from being a low-calorie nutritious seafood.
Consuming salmon along with other healthy weight loss foods and exercising regularly may burn your calories gradually and help you meet your weight loss goal.
9. Nuts And Seeds For Weight Loss
Nuts and seeds are the best foods for weight loss because they contain healthy fats. Furthermore, these are less in carbohydrates and a great source of protein which help in burning the excess fat.
A study conducted on women regarding the consumption of nuts proved that frequent nut consumption resulted in weight loss and reduced the risk of obesity. (18)
You can keep a handful of nuts handy to munch on them at regular intervals to curb your food cravings.
The best nuts that you can consume are almonds (preferred soaked almonds), brazil nuts, walnuts, and pistachios.
You can also include a few varieties of seeds such as chia seeds, flax seeds, sesame seeds, pumpkin seeds or sunflower seeds. Though seeds do not cause a weight loss, they are a great powerhouse of nutrients which may help in reducing the appetite.
10. Beans And Legumes
People who consume beans and legumes on a regular basis are said to be less obese because beans and legumes are a great source of fiber and proteins.
Fibers aid in an easy and healthy digestion and proteins can increase your satiety which is very much essential for a healthy weight loss(19).
It is a proven fact that a diet that is enriched with fibers and healthy fats (monounsaturated) can help in keeping your weight in control(20).
Also, beans and legumes are a good source of resistant starch which aids in weight loss. This is because resistant starch provides relatively fewer calories than the regular starch.
11. Cottage Cheese
The most delicious ingredient with high proteins, fewer carbohydrates, and healthy fats is cottage cheese.
One cup of cottage cheese gives as much as only 163 calories and only 2.3 grams of total fat which makes it the best food for weight loss(21).
Consuming dairy products that are low in fat can help in weight loss because they contain good amounts of calcium. Calcium is said to prevent the accumulation of fat and also burn the excess fat.
You can grate cottage cheese onto some of your dishes or simply top your breakfast bowl of oatmeal with cottage cheese.
12. Red Wine For Weight Loss
Ensure that you do not consume more than 1-2 glasses of red wine per day to avoid side effects.
Red wine contains a compound called resveratrol which is an antioxidant that helps in protecting your cells from damage and also helps in weight loss.
Resveratrol is a polyphenol which acts on adiponectin that is produced by fat cells. Resveratrol can also improve insulin sensitivity which prevents diabetes.
Studies conducted at Harvard University also proved that women who consumed red wine had a lesser chance of getting prone to obesity.
Drinking red wine can also help in increasing the amounts of good cholesterol (HDL) which puts your heart at a less risk of heart diseases and strokes.
13. Apple Cider Vinegar For Weight Loss
Apple cider vinegar is a fermented juice that is prepared by crushing the apples. For ages, people have been consuming this healthy weight loss juice not only for weight loss but also for other potential benefits.
Try to make a habit of drinking a glass of warm water mixed with a tablespoon of apple cider vinegar and a tablespoon of honey early in the morning.
Though it is a rich source of minerals and vitamins like iron, potassium, magnesium, calcium, sodium, folic acid, phosphorous, pantothenic acid, biotin and niacin, it is the presence of vinegar that assists in a healthy weight loss.
Acetic acid prevents the accumulation of fat inside the body and also results in the reduction of body mass index, number of triglycerides, reduction in waist size and overall reduction of the body weight. (23)
Apple cider vinegar also helps in increasing the feeling of fullness. (24)
To make the best benefits of weight loss foods, you can start your day by drinking warm water with apple cider vinegar.
Let your breakfast keep you full. You can consume 2 medium sized eggs for your breakfast or have a single bowl of a tasty oatmeal.
Consume healthy beans and legumes for lunch and make sure that you include one or two varieties of cruciferous vegetables or leafy greens every day.
Include salmon and yoghurt in your dinner and try to keep it simple and healthy!
Having a handful of nuts and seeds for your snacks and an occasional consumption of red wine can be an added advantage.
Refer to the above-mentioned foods that help you lose weight fast and make sure that your plate is loaded with more of these healthy weight loss foods to obtain a quick result.