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Last Updated on September 4, 2020

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 eating healthy foods to lose weight, 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. By integrating these into your daily diet, you will be able to lose weight and return to a healthy figure.

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, Today, modern research has found that eggs contain healthy fats and are recommended for those who want to lose weight[1].

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 in taste.

2. Avocados

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

Avocados also contain grams of fiber and water, which make them ideal for those looking to cut back a few pounds. They can be easily integrated into a variety of meals, including salads and spreads.

Moreover, they facilitate the absorption of antioxidants derived from veggies, and they are rich in potassium[2].

3. Fatty Fish

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

It doesn’t 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).

You can see some of the types of fish with high omega-3 content below[3]:

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9 Fatty Fish High In Omega-3 (and Low In Mercury) | Fatty fish, Nutrition infographic, Healthy fish

    4. Leafy Greens

    When it comes to healthy foods for weight loss, leafy greens stand at the top of the list[4]. 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 are rich in nutrients, vitamins, minerals, and antioxidants.

    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 does not mean you should give up meat altogether.

    Lean meat is an excellent source of healthy proteins and that it does not necessarily increase the risk of heart disease or diabetes, especially if you buy it from local farms where animals are raised humanely and grass-fed.

    One recent study pointed out: “Health is enhanced when livestock forage on phytochemically rich landscapes, is reduced when livestock forage on simple mixture or monoculture pastures or consume high-grain rations in feedlots, and is greatly reduced for people who eat highly processed diets”[5].

    Basically, the idea is to choose meat of high quality, paying attention to the way you prepare it. Also buy local any chance you get.

    Lean meat is high in grams of protein, which contribute to the fat-burning process. 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 protein and fiber, representing the perfect choice for a satisfying snack.

    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[6]. 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.

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    7. Pumpkin

    When the fall season comes around, pumpkins are everywhere

    But did you know that pumpkins contain a lot of fiber? They are also rich in potassium, defeating the banana in this competition.

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

    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

    Baked potatoes can help those who are interested in quick weight loss. 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 feel fuller for longer.

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

    9. Seeds

    No one would think about seeds as being worth introducing in a diet plan. However, these are definitely on the list of healthy foods to lose weight. They are rich in healthy fats and minerals, including zinc.

    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, like salads or mixed into rice dishes.

    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.

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    You can consume yogurt, 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[7].

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

    11. Nuts

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

    Among the most satisfying snacks in the world, nuts can definitely be consumed by those looking to lose a few pounds. One can eat almonds, pecans, 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)[8].

    Nuts are rich in healthy, monounsaturated fats, keeping the heart healthy as well. Just make sure you avoid nut snack packs with added sugar or salt.

    12. Berries

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

    The fruits of the forest are rich in fiber, allowing one to experience prolonged satiety. You can see some of the most common healthy berries below[9]:

    Fresh berries: healthy foods for weight loss

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

      13. Legumes

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

      For someone looking for healthy foods for weight loss, they are excellent. On the one hand, they are rich in fiber and, thus, help you feel fuller for longer. On the other hand, they represent a good source of healthy proteins, which are necessary for an active metabolism.

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      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[10].

      How about a delicious lentil soup for lunch today?

      14. Whole Grains

      Many problems are caused by eating refined grains–these are often found in processed foods, increasing the risk of abdominal weight.

      Whole grains, on the contrary, can contribute to your weight loss efforts. You can integrate quinoa, amaranth, barley, millet and brown rice into your diet, mixing them with Greek yogurt for a delicious treat[11].

      Whole Grains | The Nutrition Source | Harvard T.H. Chan School of Public Health

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

        15. Bananas

        Perhaps one of the most popular fruits 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 you can eat them with nut butters, cereals, or fresh berries. Frozen bananas can be turned into mouth-watering ice cream, a healthy version of the store-bought alternative[12].

        Conclusion

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

        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.

        It’s never too late to start a new diet and change your lifestyle, so don’t wait to get started.

        More Healthy Foods to Lose Weight

        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.

        Does Keto Weight Loss Diet Plan Actually Work? 15 Most Effective and Nutritious Healthy Foods to Lose Weight Is Saturated Fat Bad for Your Health? (And How to Eat Healthy Fat) 15 of the Best Fruits for Weight Loss and How to Enjoy Them Daily 10 Things You Should Know In 18th Week of Pregnancy

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        Last Updated on November 5, 2020

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        Have you gotten into a rut before? Or are you in a rut right now?

        You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

        1. Work on Small Tasks

        When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

        Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

        If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

        You can learn more about goals vs objectives here.

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        2. Take a Break From Your Work Desk

        When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

        Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

        3. Upgrade Yourself

        Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

        4. Talk to a Friend

        Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

        5. Forget About Trying to Be Perfect

        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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        If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

        Learn more about How Not to Let Perfectionism Secretly Screw You Up.

        6. Paint a Vision to Work Towards

        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

        Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

        7. Read a Book (or Blog)

        The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

        Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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        8. Have a Quick Nap

        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

        Try a nap if you want to get out of a rut

          One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

          9. Remember Why You Are Doing This

          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

          10. Find Some Competition

          When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

          Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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          11. Go Exercise

          Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

          If you need ideas for a quick workout, check out the video below:

          12. Take a Few Vacation Days

          If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

          Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

          More Tips to Help You Get out of a Rut

          Featured photo credit: Ashkan Forouzani via unsplash.com

          Reference

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