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Published on October 12, 2018

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 February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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