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15 Most Effective and Nutritious Healthy Foods to Lose Weight

15 Most Effective and Nutritious Healthy Foods to Lose Weight

The food we eat has a clear influence on our health and, of course, on our weight. If we feed our bodies with junk, we can only expect weight gain as a result. On the other hand, by pursuing a healthy diet, we can keep our metabolism active and get rid of excess pounds.

In this article, you will discover some of the most effective and nutritious healthy foods to lose weight. By integrating these in your daily diet, you will be able to lose weight and return to a healthy figure. Among the recommended choices, you will find eggs, fatty fish, leafy greens and lean meat.

1. Eggs

For a long time, we were told that eggs can endanger our cholesterol levels and that we should consume them in moderation. Today, thanks to modern research, it is known that eggs contain healthy fats and are quite recommended to those who want to lose weight.

The big benefit that eggs have to offer is that they guarantee a prolonged satiety sensation, without containing too many calories. When planning the best diet plan, be sure to add them to the list. They can be prepared in a wide range of ways, being dense in nutrients and rich to taste.

2. Avocados

Avocados are not only delicious to taste but they contain a lot of beneficial substances, and especially healthy fats. For someone who is interested in losing weight, avocados should be part of the daily diet. Did you know that these fruits are rich in oleic acid, which is also found in olive oil?

Apart from containing fats, avocados contain fiber and water, which makes them ideal for those looking to cut back a few pounds. They can be easily integrated into varied meals, including salads and spreads.

Moreover, they facilitate the absorption of antioxidants derived from veggies and they are rich in potassium.

3. Fatty fish

If you are looking to lose weight, fatty fish can be quite helpful. An excellent source of healthy fats, it can satisfy your appetite and prevent you from overeating.

It does not contain too many calories, so you can consume it without worrying about gaining weight.

One of the most recommended choices is salmon but you can also consume tuna, mackerel, herring or sardines. All of these options are rich in nutrients, including iodine, which is essential for the healthy functioning of the thyroid gland (thyroid dysfunctions are almost always associated with weight gain).

4. Leafy greens

When it comes to weight loss foods, leafy greens stand at the top of the list.[1] This is because they are low in calories and high in fiber, allowing one to feel fuller for a longer period of time. Leafy greens do not contain too many carbs, which is another reason why they should be considered.

It is a known fact that leafy greens – Swiss chard, kale, spinach, collard – are rich in nutrients, vitamins, minerals and antioxidants.

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They contain calcium, which is essential for the fat-burning process. Moreover, they can be easily integrated into various meals, in generous portions.

5. Lean meat

Just because you are trying to lose weight, this does not mean you should give up meat altogether.

Today, we know that lean meat is an excellent source of healthy proteins and that it does not increase the risk of heart disease or diabetes. So you see, it should be part of your daily meals.

The idea is to choose meat of high quality, paying attention to the way you prepare it.

Lean meat is high in proteins, which contribute to the fat-burning process (you will thus consume more calories, despite eating meat). It is also worth mentioning that the consumption of meat reduces the risk of late-night cravings.

6. Nut butters

Speaking about sources of proteins, nut butters are definitely on the “yes” list. They contain high-quality proteins and plenty of fiber, representing the perfect choice for a satisfying snack.

As you will eat peanut butter, for example, you feel less tempted to give into unhealthy cravings.

From another perspective, it has been established that nut butters contain specific amino acids, such as L-arginine. This can improve the blood and lymph circulation, reducing the risk of water retention. Thus, you can finally get rid of that water weight and look fantastic again.

Not to mention, nut butters are quite delicious, especially when paired with fruits.

7. Pumpkin

With the fall season in full bloom, pumpkins are definitely everywhere.

But did you know that pumpkins contain a lot of fiber? They are also rich in potassium, defeating the banana in this competition. You can use them to make a lot of things, including mouth-watering snacks and whole dishes.

The regular consumption of pumpkin has been associated with a reduced risk of obesity. Pumpkin contains antioxidants as well, which can provide protection against oxidative damage.

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Imagine a healthy dessert prepared with pumpkin puree, cinnamon, yoghurt and chopped nuts. Or a delicious slice of baked pumpkin. There is truly nothing better to be enjoyed, without feeling guilty about the intake of calories.

8. Potatoes

The first thing to remember is that fries are not healthy. However, this does mean you should say no to potatoes altogether.

On the contrary, baked potatoes can help those who are interested in quick weight loss.[2] They contain plenty of potassium, preventing bloating and water retention (sodium-related).

When you cook potatoes in this manner, you are also getting a lot of fiber, which means that you will fill fuller for longer.

Always remember that potatoes are dense in nutrients but their caloric intake changes when cooked differently. And French fries are the worst, rich in calories and high in unhealthy fats (increased risk of weight gain and heart disease).

9. Seeds of various sorts

No one would think about seeds as being worth introducing in a diet plan. However, these are rich in healthy fats and minerals, being more than recommended to those who are trying to lose weight. Did you know that seeds are rich in zinc and guarantee a prolonged satiety sensation?

You can consume sunflower, pumpkin, flax, quinoa, chia and sesame seeds. Take into account that some of these seeds, such as quinoa and chia require hydration.

Another piece of good news is that you can integrate these seeds into different dishes. Or if you want, you can consume them as such, enjoying your satisfying snack.

10. Fermented foods

Fermented foods are part of various cultures; for example, Koreans eat kimchi and other fermented foods as part of their daily diet.

If you are looking to get back to a healthy figure, you might benefit tremendously from such foods. Not to mention, they have the most amazing flavors to offer.

You can consume yoghurt, kefir, tempeh, miso or sauerkraut, as each of these fermented foods is rich in probiotics. These regulate the gut flora, which in turn works to keep you healthy and lean.

When your gut flora is healthy, your metabolism is active and bloating is not a problem.

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11. Nuts

We have mentioned that nut butters are healthy, so it makes sense that nuts are just as healthy.

The most satisfying snacks in the world, nuts can definitely be consumed by those looking to lose a few pounds. One can eat almonds, pecan nuts, walnuts and pistachios, but only in moderate quantities (as these are rich in calories).

It is important to know that regular consumption of nuts has been associated with a reduced abdominal circumference (as opposed to the consumption of carbs, which does exactly the opposite).

Nuts are rich in healthy fats, monounsaturated, keeping the heart healthy as well.

12. Fruits of the forest (Berries)

While most of the fruits are rich in sugar and not recommended to those interested in losing weight, berries represent the exception from the rule.

The fruits of the forest are rich in fiber, allowing one to experience a prolonged satiety sensation.

Whether you prefer blueberries, raspberries or strawberries, it is worth knowing that all of these small fruits are rich in antioxidants. They provide protection against the damage done by free radicals and, bonus, they do not contain a lot of sugar.

You can snack on berries or integrate them into healthy meals, as you wish.

13. Legumes

Legumes, including beans and lentils, can be turned into the most satisfying meals.

For someone concerned about weight loss, they are excellent. On the one hand, they are rich in fiber and, thus, offer a prolonged satiety sensation. On the other hand, they represent a source of healthy proteins, which are necessary for an active metabolism.

Beans of various sorts, as well as lentils, are rich in minerals and vitamins (especially the ones from the B group). They can prevent you from becoming bloated, plus they contribute to the development of lean muscle mass. How about a delicious lentil soup for lunch today?

14. Whole grains

For a long time now, we have heard that whole grains are not recommended, as they can cause all sort of problems. Today, it is known that such problems are only caused by refined grains – these are often found in processed foods, increasing the risk of abdominal weight.

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Whole grains, on the contrary, can contribute to the weight loss process. You can integrate quinoa, amaranth, barley, millet and brown rice in your diet, mixing them with yogurt for a delicious treat.

Rich in minerals and satisfying, they will keep you full for quite a long period of time.

15. Bananas

Perhaps one of the most popular fruit in the world, the common banana is actually a superstar. Rich in potassium and magnesium, it represents the ideal choice for those who are overweight and plan on going on a diet.

Bananas counteract the effect of processed foods, helping with the elimination of water weight (salt-associated retention – water weight).

It has also been proven that bananas contribute to the health of the gut flora, replenishing the good bacteria.

You can eat bananas as such, enjoying their delicious taste; or, if you want, you can eat them with nut butters, cereals or fresh berries. Frozen bananas can be turned into mouth-watering ice cream, a healthy version to the store-bought alternative.

Conclusion

These are some of the most effective and nutritious healthy foods you can consider for weight loss. As you have seen, these are easy to integrate into the daily diet and offer a prolonged satiety sensation.

Do not hesitate to have fun while preparing your meals and remember to drink plenty of water, as this can help with the weight loss process as well.

And remember, it is never too late to start a new diet and change your lifestyle, enjoying your new figure.

Featured photo credit: Jamie Street via unsplash.com

Reference

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Evlin Symon

Evlin Symon is a health and wellness expert specialized in fitness, weight loss, pregnancy, nutrition and beauty.

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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