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Last Updated on November 27, 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 March 2, 2021

        10 Quick and Healthy Lunch Ideas That Fit Your Busy Schedule

        10 Quick and Healthy Lunch Ideas That Fit Your Busy Schedule

        In today’s society we are all overworked, pressed for time, and stressed. We all want to be healthier, and most people make a concerted effort by eating better, moving more, and getting to bed earlier. But if you’re like me, it’s an uphill battle, especially if you don’t know where to find healthy lunch ideas.

        How often do you find yourself working through lunch? And when you do get a chance to eat, you have to scurry to the nearest market or take-out spot, grab something barely edible, only to scarf it down in front of your computer screen. I know the dilemma—you have to eat to keep your brain functioning, and quick and healthy options during lunch madness are pretty scarce.

        The answer to this dilemma is simple: pack a lunch. It really is the best option for busy people who skip lunch, are crunched for time, and who have “working lunches” frequently.

        Benefits of Making Your Own Lunch

        The benefits of bringing your own lunch from home are numerous. Here are just a few:

        1. You can track and control your nutrients.
        2. You can prevent yourself from over-eating and consuming large, calorie-dense meals.
        3. You save money.
        4. You have more time to actually eat your lunch.

        It’s easy to feel convinced that it’s a good idea to bring your own lunch to work. However, now comes the issue of what to pack. The time saver in you—once you do make it to the grocery store—will try and talk you into buying a bunch of prepackaged, processed mess. You’ll have to fight these instincts to build in the new habit of preparing your own meals.

        If you need help boosting your motivation to start this new habit, check out Lifehack’s Ultimate Worksheet for Instant Motivation Boost. It will help you tap into your reasons for doing what you do and help you find a “why” for making your own healthy lunches.

        To get you started, here are 10 easy, healthy lunch ideas that you can make in a short amount of time.

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        10 Quick and Healthy Lunch Ideas

        1. Quinoa Veggie Bowl

        Mexican-Quinoa-Bowl

           

          Toss together your choice of fresh or cooked vegetables with cooked quinoa, fresh herbs, and a dressing such as tahini, apple cider vinegar, cashew, cheese, or mashed avocado. Quinoa is an amazing grain that is full of protein, fiber, and antioxidants, so it’s a great addition to any meal.

          The quinoa and veggies can be cooked the night before, making this the perfect lunch for when you know you’ll have to get up and go the next morning.

          Get the recipe here!

          2. Buddha Bowls

          Protein-Packed Buddha Bowl Recipe by Tasty
            Buddha bowls are one of the most versatile lunches you can make and top the list of many easy recipes. They can be altered depending on your favorite sources of protein and the tastiest vegetables sitting in your fridge. If you’re looking for health lunch ideas, look no further!They often consist of a base of rice, quinoa, or another healthy grain. The next layer is built with two to three vegetables and a protein. You can even add hard boiled eggs! If you like mixing and matching depending on what’s available, this is the perfect healthy lunch recipe for you. For extra flavor, many choose to make a healthy sauce to top it all off, which usually uses soy sauce or olive oil as its base.Get the recipe here!

            3. Grilled Chicken Veggie Bowls

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            Veggie-bowls
              This recipe is quick, simple, and to the point. If you’re a chicken fan, you use this as your base and build around it using your favorite vegetables. If you’re not sure where to start, you can try using sweet potatoes and green beans, or even adding rice. Using different spices for each day, you can have different variations of this meal all week without boring your taste buds to death.Get the recipe here!

              4. Slow Cooker Split Pea Soup

              Best Slow-Cooker Split Pea Soup Recipe - How To Make Slow-Cooker Split Pea Soup
                If you know you’ve got a busy week ahead of you and are looking for quick and healthy lunch ideas, put this soup at the top of your list of healthy meals. Let it cook in the slow cooker Sunday evening, and you have a week’s worth of healthy lunches to keep you going.

                Full of protein-packed peas and healthy vegetables, this soup is filling and delicious at the same time.

                Get the recipe here!

                5. Chickpea Salad Sandwich

                UltimateChickpeaSaladSandwich1

                  Meatless Mondays aren’t just for Mondays anymore! Go meatless for a week by prepping the chickpea filling for this sandwich and bringing a little to work each day. Have some bread waiting at your desk, and you have a quick and healthy lunch that won’t take time away from your break.

                  Get the recipe here!

                  6. Steak Fajita Salad

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                  Fajita salad

                    This salad is full of vitamin-filled vegetables and contains all the amazing flavors of a fajita, making it one of the best healthy lunch ideas. It’s topped off with a creamy cilantro-lime dressing that will feel new and fresh each time you eat it.

                    Get the recipe here!

                    7. Pesto Pasta

                    Pesto Pasta

                      This is a delightfully light, yet filling meal that will definitely add a twist to the working lunch. It’s packed with roasted tomatoes and asparagus, adding another dimension to an already delicious pesto pasta. Make it for dinner the night before and use the leftovers for tomorrow’s lunch.

                      Get the recipe here!

                      8. Spinach Artichoke Turkey Panini

                      If you’re a fan of spinach artichoke dip, you’ll love this easy panini. It includes Greek yogurt, which will offer an extra dose of protein and combine well with the flavors of the turkey and spinach. Everything combines to create filling sandwich that’s the perfect alternative to the traditional ham sandwich that you often find strewn on your coworkers’ desks.

                      Get the recipe here!

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                      9. Chicken Lettuce Wraps

                      This Chicken Lettuce Wraps Recipe is easy to make and has incredible flavor!

                        These are favorites at Chinese restaurants, and now you can make them as a quick and healthy lunch ideas in your own home! Use large leafy green lettuce leaves as a nutrient-rich alternative to a regular wrap. This recipe calls for ground chicken, but you can use ground turkey, lentils, black beans, or any other protein to fill your lettuce.

                        Prepare the filling on a Sunday evening, and you’ll have your lunch ready to go for several days.

                        Get the recipe here!

                        10. Mason Jar Ramen

                        This Mason Jar Ramen Recipe Will Forever Change Your Lunch Game

                          Forget boring, sodium-packed, store-bought ramen. This homemade ramen is stored in mason jars, making it amazingly easy to just pull out of the fridge before you head off to work. It also includes kimchi, Korean fermented vegetables, which is full of probiotics that will help you digestion[1]. This is truly one of the best quick and healthy lunch ideas for a busy lifestyle.

                          Get the recipe here!

                          The Bottom Line

                          Don’t let your busy lifestyle impede your progress towards gaining optimal health. Healthy lunch ideas can help keep you focused, prevent the 3 PM energy slump, boost your mood, and save you time and money in the long run. Learning how to meal prep is a process as it’s a new habit you’ll have to form, but once you’ve learned it, life will be a great deal easier.

                          More Healthy Lunch Ideas

                          Featured photo credit: Louis Hansel @shotsoflouis via unsplash.com

                          Reference

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