Weight loss is fun and is something that everyone should do, even if you do lose one pound.
There’s no need to stop for five minutes, or try to lose half your body weight.
1. Leafy vegetables
Green leafy vegetables, including kale, spinach, arugula, or iceberg lettuce have different properties which can promote weight loss. They have few calories and carbohydrates but contain a lot of fiber, which has a positive effect on digestion.
Likewise, green leafy vegetables contain many vitamins, minerals, and antioxidants. If you often include salads or spinach in your diet, you can increase the volume of your meals without greatly increasing the number of calories – a great food for losing weight.
2. Cruciferous vegetables
High in fiber and nutrients, cruciferous vegetables, which include cauliflower, broccoli, kale, and Brussels sprouts, often contain a high amount of protein compared to other vegetables.
The combination of protein, fiber, and low energy density helps these vegetables support weight loss.
3. Cooked potatoes
Potatoes are exceptionally high in potassium, which is important for healthy blood pressure, as well as other nutrients. Cooked potatoes should be allowed to cool for a moment before eating to form resistant starch.
This is a fiber-like substance that can have a positive effect on physical health and weight loss. The same applies to sweet potatoes, turnips, and other root vegetables, which is why they are also among the best foods for weight loss.
4. Beans and legumes
Some legumes and beans are very good for weight loss. These include lentils, black beans, chickpeas, and kidney beans because they contain a lot of fiber. They also have a high protein content. Both nutrients provide a long-lasting feeling of satiety.
Avocados are also one of the foods that can help you lose weight. They are bursting with nutrients such as fiber, potassium, and healthy fats – particularly high in monounsaturated oleic acid (the same type of fat found in olive oil).
It is particularly suitable to eat avocados in combination with salad because the fats contained in the avocado make it easier to absorb the nutrients from the vegetables.
As a study by the Department of Nutrition and Metabolic Research in California showed, eating half a grapefruit before one of the daily meals can have a positive effect on weight loss. Due to the previously eaten grapefruit, one subsequently consumes fewer calories and the feeling of satiety occurs more quickly.
Nuts are perfect as a snack, despite the high-fat content, because they contain healthy fats, fiber, and protein. A small number of nuts per day can help improve metabolism and even support weight loss.
However, you should not eat too many of them, as there are a lot of calories in nuts.
8. Apple cider vinegar
Apple cider vinegar is very popular. Whether used as a dressing, vinaigrette, or to drink diluted with water, apple cider vinegar is the perfect food for weight loss.
If you use apple cider vinegar to prepare a very carbohydrate-rich meal, a feeling of satiety sets in more quickly and you automatically eat a little less. This, of course, makes it easier to lose weight.
9. Coconut oil
Coconut oil contains many medium-chain fatty acids, which increase calorie burning as well as make you feel full faster.
Since the appetite suppressant coconut oil contains a lot of calories, the main point is to replace some fats and oils, which are used for cooking, with coconut oil and not to add the oil of coconut to the already prepared dishes in addition.
A popular food for weight loss is chili. The substance capsaicin contained in chilies curbs the appetite and also boosts fat burning. So feel free to reach for the fat burner chili when it comes to seasoning dishes.
11. Whole grain products
Oats, brown rice, or quinoa are rich in fiber and can also come up with a considerable amount of protein. Oats also contain beta-glucan, a soluble fiber that positively affects the feeling of satiety and boosts metabolism.
12. Chia seeds
Chia seeds are one of the most nutritious foods. There is a lot of fiber in the small seeds and soaking them in water, juice or milk increases their volume, which in turn makes you feel full faster and longer.
In addition, they contain many antioxidants, vitamins, and minerals, and the protein content of the small seeds should not be underestimated (after all, about 17 grams per 100 grams of chia seeds).
13. Cottage cheese
Dairy products have a high protein content. Cottage cheese is the best because it contains little fat and carbohydrates, but a lot of protein.
Despite the low amount of calories, the fat killer makes you full for a long time and also contains calcium, which supports fat burning (12). That is why cottage cheese is one of the best foods for weight loss.
14. Low-fat cottage cheese
Low-fat cottage cheese contains very few calories but is rich in protein and calcium. With a 500 gram package of curd cheese, half the daily requirement of calcium is already covered.
Due to its high protein content, quark fills you up for a long time – it is very suitable for breakfast as fruit quark or as herb quark with cooked or raw vegetables.
In the past, it was often said that eggs have a negative effect on blood cholesterol levels, but this has been proven wrong. If you like to eat eggs, you are doing something good for your body – they are rich in proteins as well as healthy fats and keep you full for a long time despite the low number of calories.
In addition, the egg yolk is particularly rich in nutrients. A portion of great food for weight loss.
Fatty fish are very healthy. Salmon contains high-quality proteins, healthy fats, omega-3 fatty acids, and many important nutrients. They also provide the body with the iodine it needs. Iodine is especially important for the thyroid gland, which controls metabolism.In addition to salmon, the occasional consumption of trout, mackerel, herring, or other fatty fish is also recommended – they all provide a long-lasting feeling of satiety despite a low-calorie count.
Tuna is also a very high-protein and low-calorie fish, which makes it an ideal food for overweight people.
However, what makes it different from salmon, for example, is the fat content. So if you are looking for a low-fat and low-calorie fish with a lot of protein, tuna is a good choice. Here, however, care should be taken that it is a tuna preserved in water and not in oil.
18. Chicken breast and lean beef
Meat is rich in protein and the perfect food when it comes to losing weight. Those who consume more protein lose weight more easily and can even reduce cravings.
Those who prefer a low-carbohydrate diet are welcome to turn to fattier meats. However, those who eat a moderate to high carbohydrate diet should rather eat lean meat.