Not all calories are created equal. Different foods go through different metabolic pathways in the body. They can have vastly different effects on hunger, hormones and how many calories we burn.
1. Whole Eggs
Once feared for being high in cholesterol, whole eggs have been making a comeback.
New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks
What’s more… they are among the best foods you can eat if you need to lose weight.
They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.
2. Leafy Greens
Leafy greens include kale, spinach, collards, Swiss chards and a few others. They have several properties that make them perfect for a weight loss diet. They are low in both calories and carbohydrates, but loaded with fibre. Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies
Oily fish like salmon is incredibly healthy. It is also very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients. Fish and seafood in general, supplies a significant amount of iodine. This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease Mackerel, trout, sardines, herring and other types of oily fish are also excellent.
4. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. Like other vegetables, they are high in fibre and tend to be incredibly fulfilling. What’s more… these types of veggies also tend to contain decent amounts of protein.
They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables. They are also highly nutritious, and contain cancer fighting substances
5. Lean Beef and Chicken Breast
Meat has been unfairly demonized. It has been blamed for all sorts of health problems, despite no good evidence to back it up. Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes The truth is… meat is a weight loss friendly food, because it’s high in protein. Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day
6. Boiled Potatoes
White potatoes seem to have fallen out of favour for some reason. However… they have several properties that make them a perfect food, both for weight loss and optimal health. They contain an incredibly diverse range of nutrients, a little bit of almost everything we need. They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control.
Tuna is another low-calorie, high protein food. It is lean fish… so there isn’t much fat in it. Tuna is popular among bodybuilders and fitness models who are on a cut, because it’s a great way to keep protein high, with total calories and fat low. Make sure to choose tuna canned in water, but not oil
8. Beans and Legumes
Some beans and legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others .These foods tend to be high in protein and fibre, which are two nutrients that have been shown to lead to satiety.They also tend to contain some resistant starch.
9. Cottage Cheese
Dairy products tend to be high in protein. One of the best ones is cottage cheese… calorie for calorie, it is mostly just protein with very little carbohydrate and fat. Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories. Dairy products are also high in calcium, which has been shown to aid in the fat burning process
Avocados are a unique type of fruit. Whereas most fruit is high in carbs, avocados are loaded with healthy fats. They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think .Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables They also contain many important nutrients, including fibre and potassium.
Despite being high in fat, nuts are not inherently fattening. They’re an excellent snack, containing balanced amounts of protein, fibre and healthy fats. Studies have shown that eating nuts can improve metabolic health and even cause weight loss Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t. Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.
12. Some Whole Grains
Some types of wholegrain are definitely healthy. This includes some whole grains that are loaded with fibre and contain a decent amount of protein as well. Notable examples include oats, brown rice and quinoa. Oats are loaded with beta-glucans, soluble fibres that have been shown to increase satiety and improve metabolic health Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterwards
Keep in mind that refined grains are a disaster, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.
13. Chilli Pepper
Eating chilli peppers may be useful on a weight loss diet. They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements. One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers
However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.
Most health experts agree that fruit is healthy. Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t .Even though they contain sugar; they have a low energy density and take a while to chew. Plus, the fibre helps prevent the sugar from being released too quickly into the bloodstream. fruits can be an effective (and delicious) addition to a weight loss diet.
15. Chia Seeds
Chia seeds are among the most nutritious foods on the planet. They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those grams are fibre. This makes Chia seeds a low-carb friendly food, and one of the best sources of fibre in the world
Because of all the fibre, Chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach, given their nutrient composition; it makes sense that Chia seeds could be a useful part of a weight loss diet.