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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.

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        Last Updated on September 28, 2020

        The Pros and Cons of Working from Home

        The Pros and Cons of Working from Home

        At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

        Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

        One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

        When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

        So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

        Pro #1: A More Relaxed Start to the Day

        This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

        Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

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        When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

        Pro #2: More Quiet, Focused Time = Increased Productivity

        One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

        Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

        An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.[1]

        When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

        Pro #3: More Control Over Your Day

        Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

        We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

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        By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

        Pro #4: You Get to Choose Your Office Environment

        While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

        I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

        You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

        Con #1: We Move a Lot Less

        When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

        Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

        Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

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        Con #2: Less Human Interaction

        One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

        Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

        Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

        This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

        While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

        Con #3: The Cost of Buying Home Office Equipment

        Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

        This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

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        For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

        Con #4: Unique Distractions

        Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

        For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

        To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

        Final Thoughts

        Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

        We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

        More About Working From Home

        Featured photo credit: Standsome Worklifestyle via unsplash.com

        Reference

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