Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

More by this author

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

Trending in Physical Strength

1 7 Best Probiotic Supplements (Recommendation & Reviews) 2 11 Partner Yoga Poses for Couples to Build Intimacy 3 7 Best Weight Loss Supplements That Are Healthy and Effective 4 8 Beginner Yoga Tips for Just About Anyone 5 13 Most Common Muscle Building Mistakes to Avoid

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

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. I personally see a rut as a productivity vacuum. It might very well 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. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

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, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which 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 a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up 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. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

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.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

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.

Advertising

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 end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

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

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

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.

Advertising

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 why you are doing this. Then reconnect with your muse.

10. Find some competition.

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, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

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

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. 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. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next