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Published on January 8, 2021

13 Best Food To Eat For Weight Loss And Energy

13 Best Food To Eat For Weight Loss And Energy
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We all dream of having the perfect body, but the process of weight loss is super hard. You’re constantly hungry. Your energy levels are depleting. You feel irritated. But it’s mostly hard because you’re not providing your body with the right nutrients.

Healthy weight loss requires a complete lifestyle transformation and diet changes, and the only way you’re going to stick to it is by eating foods that you actually enjoy and that give you energy.

So, are you feeling lost searching for the best food to eat for weight loss that will put the sparkle back into your eyes? We’ve got you covered!

We have prepared a list of foods that are not only excellent for weight loss but also easy to prepare and combine. All you have to do is amp up your grocery list with these overachievers now, and thank us later.

1. Whole Eggs

Let me guess, you already knew eggs were going to make the cut, right? Well, eggs may be a weight-loss classic, but they will keep both your belly and batteries full!

After years of being labeled as a food that can cause bad LDL cholesterol, eggs are making a big comeback on the weight-loss scene. They are one of the best weight-loss-friendly foods that are available, cheap, and easy to prepare.

A high-protein breakfast or brunch—including a delicious veggie omelet or a poached egg on a toast—can be very satiating during a busy day. Even a hard-boiled egg atop a delicious salad can keep you full until dinner time.

2. Leafy Greens

If you are looking to shed those extra pounds, one of the dietary changes you can make is to include more leafy greens in your meals.

Spinach, kale, lettuce, cabbage, microgreens, just to name a few, are superfoods loaded with fiber, vitamins, and minerals. They are perfect for adding in salads or as a side dish.[1]

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Eating leafy greens will add volume to your meals without breaking the calorie count. You will feel full throughout the day, but you won’t feel guilty about eating a big lunch.

3. Fatty Fish

When it comes to indulging in some healthy protein, you can’t go wrong with a nice fillet of fatty fish. Tuna, salmon, and sardines are always great choices because they are rich in omega-3s and lean protein. The unsaturated fatty acids and minerals found in salmon make it an excellent dinner choice.

Salmon is also rich in vitamin D, which, according to research, can help with weight loss and weight control.[2] A portion of salmon also contains 25% of your daily vitamin B6, which is great for mood and stress regulation.

A nice fatty fish meal will keep your hunger at bay and help you avoid unwanted cravings later in the day or night. It is the best food to eat for weight loss if you ask me!

4. Apple Cider Vinegar

It’s true: The healthy lifestyle community swears by the powers of apple cider vinegar.

This health tonic comes with a long list of benefits. Several studies suggest that it helps maintain blood sugar balance, controls the appetite, and improves metabolism.[3]

The recommended amount of this ‘elixir’ is 1 to 2 tablespoons per day. Toss it on a boring salad or mix it with some water and take it before a meal. You will feel the hunger subsiding with every passing minute.

5. Nuts

With such a big variety, you probably have trouble figuring out the best way to incorporate nuts into your diet. Well, they make a great heart-healthy snack full of monosaturated fats. If you used to reach for the chips or pretzels, nuts can be your guilt-free pleasure from now on.

But if you want to avoid snacking in between meals at any cost, you can toss a few into your morning shake, and you are good to go. Human-based studies suggest that people who consume nuts regularly are fitter and healthier than those who don’t, mostly due to the nuts’ effect on supercharging metabolisms.[4]

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6. Quinoa

Quinoa is a household name in the health food department. It’s gluten-free, high in fiber and protein, and rich in vitamins B and E. Most importantly, it’s one of the rare plant foods that contain ample amounts of all nine essential amino acids.

These properties of the quinoa seeds will make you feel fuller for longer and stop you from reaching for unhealthy snacks. It’s also low on the glycemic index, which is great as it doesn’t totally disrupt blood sugar levels.

7. Avocado

Trendy, popular, and packing a ton of health benefits, avocado is like a gold medalist at the healthy fats Olympics. The reasons why avocado is considered a weight management champion are many. Unlike most fruits that are loaded with carbs, avocados are rich in healthy fats, fibers, and water. These characteristics make them less energy-dense and one of the best weight loss foods.

Your salad feels kinda boring? Adding a ripe avocado will make all the difference. Just keep it moderate, and you’ve found yourself another superfood that can help you fight the pounds.

8. Citrus Fruits

Do you feel drained and unwilling to exercise? Would a little bit of sunshine in your life improve your mood? If your answer is ‘Yes,’ we’ve got just the right food to give you back your energy.

Citrus fruits like lemons, oranges, limes, grapefruits, and a few others are loaded with vitamins, fiber, and water, so they fill you up easily. They also contain a sufficient amount of potassium to reduce bloating and antioxidants that fight inflammation.

9. Peanut Butter

Surprised to find peanut butter on this list?

Don’t be, and here’s why: Whether you prefer it creamy or chunky, peanut butter will keep you feeling full and satisfied during a busy day.

It may not be the first food that comes to mind when trying to shed some pounds, but it packs unbelievable 8 grams of protein and up to 4 grams of fiber per serving.

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If you are still wondering how peanut butter supports weight loss, it’s because it kills hunger, controls your appetite, and keeps your blood sugar in check.

10. Full-Fat Greek Yogurt

Greek Yogurt is one of the most popular dairy products at the moment, and rightly so!

Wonder why?

Well, it may sound hard to believe, but studies indicate that full-fat yogurt works a lot better for weight loss than low-fat dairy products.[5] Unsweetened full-fat yogurt carries strong probiotic features that help boost immunity, regulate gut function, and banish bloat.

A healthy gut lowers the risk of inflammation and resistance to leptin (the hormone that regulates appetite, body weight, and metabolism). Always choose full-fat yogurt with five or more active cultures. Other forms of yogurt have plenty of added sugars and virtually no probiotics.

11. Berries

Barries rank quite high among the fiber-rich fruits. Blueberries and raspberries are many people’s fruit of choice. A cup of berries contains around 6 to 8 grams of fiber, and as you probably know, fiber has been linked with energy levels and weight management.

They are extremely healthy, contain less sugar than most fruits, and make a great snack or dessert. Add powerful antioxidant traits to the mixture, and you got yourself healthy and refreshing addition to a well-balanced breakfast.

If you are still not convinced, throw a few barriers together with some Greek yogurt in the morning. It will feel like a treat for body and soul. We promise!

12. Herbs and Spices

Are you tired of eating plain and boring food while working on your figure? Are all healthy choices also tasteless? Let me tell you a different story!

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Taking care of your health doesn’t mean you should sentence your taste buds to death. The moment you throw some extra seasoning in the pan, your hate for dieting will sizzle away. Avoid the salt shaker (sodium adds to water-retentions and makes you bloated) and reach for the herbs and spices shelf.

My favorite seasonings to use are:

  • basil
  • cilantro
  • cinnamon
  • rosemary
  • curry
  • cumin
  • oregano
  • ginger
  • black pepper

13. Dark chocolate

I left the best for last! Studies show that dark chocolate may be one of the best foods to eat for weight loss. It reduces cravings and promotes feelings of fullness, which may help you win the battle with the pounds.[6]

As an up-and-coming member of the superfoods club, it confirms its status by improving insulin sensitivity, lifting mood, and boosting your energy. If you have a sweet tooth, dark chocolate will make the perfect snack for you as long as you are careful not to go overboard on it.

The Bottom Line

There is an abundant variety when it comes to choosing the best foods to eat for weight loss. Fill your shopping cart with lots of lean protein, fresh fruits and vegetables, nuts, and whole grains, and you won’t have to worry about taking your healthy fats and proteins, fibers, antioxidants, vitamins, or minerals. All of these nutrients produce energy within the cells, boost your immune system, and help you lose weight.

When it comes to losing weight, switching to a healthier lifestyle is more important than simply focusing on specific foods. So, are you ready to finally beat the pounds?

More Great Food to Eat for Weight Loss

Featured photo credit: Jasmin Schreiber via unsplash.com

Reference

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Maxime Saar

Healthy Lifestyle Blogger & Positive Thinker

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Published on July 14, 2021

13 Best Foods to Eat at Night (Advice From a Health Coach)

13 Best Foods to Eat at Night (Advice From a Health Coach)
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We’ve all had late-night cravings. Those times when you would lie in bed but your mind is on the fridge. You try to fight it, but you find out that you can’t. Food—you want food—to chew and to drink and to swallow. It usually goes this way: after much hesitation, you would get off your bed and walk over to the kitchen where you would stand for seconds and maybe even minutes contemplating a lot of things.

You have heard about it—read about it, too—the famous “eating late at night isn’t good for you.” You know well about how eating late at night can cause you stress and make you gain weight. But you just want to eat—and eat you must.

But what must you eat? What are your best and most healthy options? Here are the 13 best foods to eat at night.

1. Turkey

If you aren’t a vegetarian, then you most probably love turkey. It is not only very tasty and delicious, but it is quite nutritious, too. Turkey contains a lot of protein. As little as 28 grams of turkey already contains eight grams of protein.[1]

It also contains some amount of vitamins and a nutritive compound called selenium. Selenium is a powerful antioxidant that plays an important role in ensuring the thyroid gland functions properly.

Turkey passes as one of the best foods to eat at night because the protein tryptophan, which it contains in a considerable amount, is believed to promote tiredness and thus, sleepiness.[2]

2. Fish

Another great choice for non-vegetarians is fish, especially fatty fishes like salmon, tuna, and mackerel. These are considered healthy choices because they contain a considerable amount of Vitamin D. Vitamin D helps your body regulate its calcium levels and is good for your kidneys, parathyroid glands, skin, etc.

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Fatty fishes also contain omega-3 fatty acids. Omega-3 fatty acids are a group of healthy fatty acids that can serve as anti-inflammatory agents and are good for the brain. Omega-3 fatty acids are shown to be able to increase the amount of serotonin produced by the nervous system, and thus, make sleep feel better.[3] This means that fishes would not keep you awake! You don’t have to roll from side to side trying to fall asleep after eating them.

Fishes also contain nutritive oils that are good for your body and skin.

3. White Rice

White rice is just rice that has no bran germ—that is, both bran and germ have to be removed as a result of processing from brown rice to make it white rice. This removal of bran and germ causes white rice to contain lower fiber, nutrients, and antioxidants when compared with brown rice. However, white rice still contains a commendable amount of nutrients such as thiamine, folate, and manganese and so is great as a late-night meal.

White rice has a high Glycemic Index. (GI). A food’s glycemic index is simply the measure of the rate at which that food increases the body’s sugar level. Taking in foods with a GI index, such as rice, can improve the quality of one’s sleep. This is as long as one takes these foods one hour before sleep. If you plan to sleep by 7 p.m, then it is a good idea to eat white rice by 6.p.m.[4]

4. Bananas

Finally, Something for vegetarians. A fruit! Bananas not only taste good, but they are also rich in the compounds potassium and tryptophan, making them one of the best foods to eat at night.

Tryptophan, as earlier stated, is an essential protein that plays a role in relaxation. Some bananas before meals can improve the quality of your sleep. Plus, they contain vitamins and are rich in antioxidants. They also contain compounds that are capable of making bowel movements easier.

5. Cheese and Crackers

Cheese and crackers, crackers being a source of carbohydrates and cheese a source of tryptophan, can help balance the body’s sugar level. When you take cheese and crackers together, more tryptophan is made available to your brain.[5] The sugar in cheese feeds your brain, and tryptophan helps with the production of melatonin.

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This means that there would be more serotonin and melatonin production in your nervous system when you take cheese and crackers together. Serotonin improves the quality of a person’s sleep.

6. Warm Cereals

Cereals are great sources of fiber. Ones like oats also contain an impressive amount of melatonin, which improves sleep.

Before bed, a hot bowl of cereal and maybe even whole grains are a good choice. They do not contain a lot of calories and would most likely not keep you awake.

7. Yoghurt

Yogurt tastes good, and kids and adults love them. They are also a rich source of calcium. Calcium is an essential mineral to the body. It is necessary for the growth of bone and teeth, and skeletal, smooth, and cardiac muscles need it for muscular contractions to happen.

Your body also needs calcium to produce melatonin from tryptophan. If calcium levels are low, there will be a reduced rate of production of melatonin—and thus, low quality sleep. Yogurt also contains casein. Casein is believed to reduce early morning hunger.

Unsweetened yogurt is a great snack and one of the best foods to eat at night.

8. Eggs

Eggs are great sources of protein and don’t contain many calories. As a late-night snack, eggs are a great pick. They are easy to cook and can go along with many different kinds of snacks.

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Eggs also contain tryptophan, which—as you must now already know—can improve the quality of one’s sleep.

9. Protein-Pineapple Smoothie

As you may have noticed, most of the snacks and foods on this list of best foods to eat at night are protein-rich foods. Protein-rich meals taken around bedtime can boost muscle repair. They can also combat age-related muscle mass loss especially in people who frequently exercise.

As a late-night snack, you can blend some pineapple pieces into milk. Milk is a great source of the protein tryptophan from which the body produces melatonin. Pineapples do not contain a lot of calories and might not prove a threat to your body’s normal digestive functions. Pineapples can also boost your body’s serotonin levels.[6]

10. Tart Cherries

Juices made from tart cherries are great alongside other snacks, such as crackers and cheese. Tart cherries have anti-inflammatory effects. Even though in small quantities, tart cherries contain the sleep hormone melatonin. They also contain procyanidin B-2, which is believed to keep stable the essential amino acid tryptophan.[7]

Tart Cherries have low calories, too. This means that they are not too heavy and do not pose the threat of fat deposition, and they would not keep you awake.

11. Honey

Honey harvested from bees is nutritious and does not contain a lot of calories. It is known to be capable of increasing the production of melatonin in one’s body.[8]

It also contains healthy sugars, such as fructose and glucose, and can have a healthy effect on your body’s sugar level. Honey is one of the best food to eat late at night.

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12. Popcorn

When it isn’t swathed in sugar and milk and other fatty stuff, popcorn presents as a great late-night snack. Popcorn is a low-calorie snack and contains a rich amount of fiber.[9] High-fiber grains are believed to lower the risk of heart disease, diabetes, and some cancers.

Also, popcorn contains polyphenols. Polyphenols are antioxidants believed to improve circulation and in general, health.

13. Baked Sweet Potato Fries

French fries are amazing. They taste so good. Do you like french fries? Then baked sweet potato fries are a great pick you might want to consider.

As a late-night snack, you can very well bake sweet potatoes instead of frying them. They are easier to prepare when baked and do not contain so much fat. Sweet potatoes contain a good quantity of fiber and vitamins.[10]They also contain some great amounts of protein.

Final Thoughts

When next you have the craving for a late-night meal, you should know that not all meals are great when eaten at night. Some are about right, and others could contribute to excessive weight gain, heart diseases, digestive disorders, and other health issues.

Have you ever woken up with swollen eye bags, felt nauseous, or had malaise after a late-night meal? Then it’s possible the meal was not a great pick.

When choosing the best meals and snacks to eat at night, you should choose meals that contain low calories—not more than 200 calories—and have high protein content. Proteins like tryptophan enhance the quality of sleep. Some of these foods include eggs, turkey, cheese, bananas, yogurt, juices, etc.

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Remember, eating healthy is a great way to remain healthy.

More Healthy Snacks Options

Featured photo credit: K15 Photos via unsplash.com

Reference

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