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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 June 24, 2019

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

1. Cheesy Tortellini With Ground Beef

Cheesy tortellini with ground beef

    This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

    2. Cranberry Pork Roast

    Cranberry pork roast

      Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

      3. Greens and Beans

      Greens and beans

        Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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        As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

        4. Chicken Curry

        Chicken curry

          That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

          5. Honey Sesame Chicken

          Honey sesame chicken

            Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

            6. Mushroom Spinach Stroganoff

            Mushroom spinach stroganoff

              In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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              7. Stuffed Peppers

              Stuffed peppers

                If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                8. Cilantro and Lime Chicken

                Cilantro and lime chicken

                  Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                  9. Beef Fajitas

                  Beef fajitas

                    This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                    The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                    10. Asian Chicken Lettuce Wraps

                    Asian chicken lettuce wraps

                      Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                      11. Hawaiian Chicken

                      Hawaiian chicken

                        This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                        12. Beef and Barley Stew

                        Beef and barley stewd

                          Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                          13. Meatball Soup

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                          Meatball soup

                            This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                            14. Turkey Black Bean Chili

                            Turkey black bean chili

                              Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                              15. Ham and Pinto Bean Soup

                              Ham and pinto bean soup

                                What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                Conclusion

                                With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                Featured photo credit: Google via bettycrocker.com

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