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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.

The Truth Behind Keto Weight Loss: Does This 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 December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

More About Living a Fulfilling Life

Featured photo credit: Tyler Nix via unsplash.com

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