Weight loss is a daunting process the majority of the time. And anyone who has gone through a weight loss journey, or is on one, can certainly agree that not all calories are the same, just like no two foods are. As all food goes through different metabolic pathways, their effect on your body, hormones, hunger, etc., differ as well. Therefore, watching what you eat becomes as imperative as knowing what you must avoid.
Healthy weight loss foods, such as lean protein, high fiber supplements, whole grains, healthy fats, and fruits and vegetables, not just provide a myriad of health benefits to your body but also help you shed weight by kickstarting your weight loss momentum. What’s more, these whole food groups will ensure that apart from the pound-dropping nutrients you get with each bite, your intake of sodium-dense snacks, inflammatory refined carbs, and unhealthy fats will also reduce.
Ten Most Refined Weight Loss Foods To Add To Your Diet To Maximize Weight Loss Results
Kombucha is a refreshing buzzy beverage made by fermenting sweet tea with a culture of bacteria and yeast. The prime reason for the popularity of Kombucha as a weight-loss food is the excellent probiotics it contains. While the word probiotic is enough to speak for the many benefits the drink serves, from supporting the good gut bacterias to keeping your digestive tract healthy and moving, Kombucha as a refresher still has a ton to offer.
Further to cut down on the calories, switch your morning fruit juice or beer hours with this refreshing beverage that contains only 45 calories per serving and watch the magic happen. However, be mindful of the brand you choose the tea from, not to mention the imperative need to check the nutritional label. Many companies load this healthy drink with sugar and other ingredients to leave it not half as healthy.
Full-Fat Greek Yogurt
Yogurt is undeniably the supreme food item when it comes to maintaining a healthy gut and immune system. Although, this only sits true for greek yogurt and not the store-bought fat-free flavored ones that are practically ladened with sugar and preservatives. The probiotic bacterias present in yogurt help keep your gut health in check, which further shields you against inflammation, and leptin resistance, a prime hormonal imposer of obesity.
Whole grains, especially those containing reasonable amounts of fiber and high protein, are undeniably one of the best foods to consider for weight loss. Consider oats, wheat barn, quinoa, brown rice, etc., when adding whole grains to your diet.
Resistant starch is a carbohydrate type that prevents digestion in the small intestine and ferments in the large one, helping them act and deliver the benefits of prebiotics to the healthy gut bacterias. Therefore, you should cook brown/white rice and let them cool before eating as it further boosts the already significant amount of resistant starch in them. As for the oats, the high levels of beta-glucans in them, a type of soluble fiber, makes them a good choice for both boosting the feeling of fullness and improving metabolic health.
Since whole grains are high in carbs, it is best for someone on a low-carb diet to avoid them. Moreover, be wary of the highly processed whole grains on the market as they can have the exact opposite effect on your body.
The chia seed popularity and buzz were real, though not so much today; there are solid reasons to back it, as they are not just impressively nutritious but also weight loss triggering. Chia seeds make for a low-carb food and one of the best fiber sources, with just two tablespoons of chia seeds fulfilling forty percent of daily fiber intake requirements (10 grams of fiber).
This high fiber content in the chia seeds allows them to absorb water up to 11-12 times their weight in water. As the seed absorbs water, it turns into a gel-like substance and expands, boosting fullness and helps reduce overeating or unhealthy consumption. However, for anyone with a sensitive digestive tract, chia seeds can cause gas and gastrointestinal discomfort. To avoid the same, consume chia seeds in combination with smoothies, yogurt, etc., instead of sprinkling them over salad for a high fiber diet.
Leafy green vegetables, including collards, spinach, kale, swiss chards, etc., make for a perfect addition to the diet as they are not just good for weight loss but also boast several other healthy properties. Considering how they are low in carbohydrates and calories but are loaded with fibers, adding them to your diet will naturally increase the volume of your meal and make you full without adding numbers to your calorie intake. Furthermore, green leafy vegetables also assist the body in the fat-burning process, given how immensely nutritious they are while containing various vitamins, antioxidants, and minerals such as calcium.
Potatoes are indeed one of the most versatile vegetables and a favorite for many people for the very same reason. However, did you know that one could survive on only potatoes for an extended period?
It is because potatoes boast an extraordinarily diverse range of nutrients with a small percent of everything a human being may require. They are also good at fulfilling your body’s potassium requirement, a nutrient-deficient in many people, not to mention how the same also plays a vital role in regulating blood pressure. Boiled potatoes are particularly very filling and can reduce your craving. But to boost their health benefits, leave the potatoes to cool after boiling as this results in the formation of high amounts of resistant starch on them.
Apple Cider Vinegar
While it is needless to mention the myriad of benefits of apple cider vinegar and the reputation it holds when it comes to being healthy, did you also know it excels at the weight loss sphere? Having vinegar alongside a high-carb meal increases the feeling of fullness and reduces the consumption of calories by 200-275 per day. However, apart from triggering weight loss, consuming apple cider vinegar also manages the blood sugar spike after meals, resulting in several long-term health benefits.
Fruits are healthy, and there is very little to argue on the fact. But, they also have properties that make them weight loss friendly, from antioxidants to fibers and various other nutrients. Despite containing natural sugar, they boast low energy density and require some chewing time. In addition to this, the fiber content in fruits prevents sugar from releasing into the bloodstream too quickly.
Grapefruit makes for a perfect example of a weight-loss triggering food since eating as little as a half fresh grapefruit before a meal can significantly impact weight loss for better, not to mention how it also suppresses appetite for fewer calorie consumption. But that’s not all. Grapefruit is also known to reduce insulin resistance, a metabolic irregularity associated with various chronic diseases.
Irrespective of what the high-fat content may suggest, nuts do not trigger weight gain. Instead, they make for a perfectly healthy and recommendable snack option given the balanced amounts of fiber, proteins, and healthy fats they boast. Various studies suggest that eating nuts can promote your metabolic health, promoting weight loss while being equally beneficial for your overall health and metabolism. Almonds and pistachios are good nuts to crunch onto to subside mini hunger episodes. However, do not go overboard and binge eat an entire packet as they are, in fact, fairly high in calories.
There can be nothing better than to have chocolate and watch as you lose weight. However, when talking about dark chocolate, it at the very least must contain 70% cocoa, as anything else is nothing but belly-bloating sugar with little to no flavonoid content. The weight loss abilities of dark chocolate are attributed to flavonoids, which are heart-healthy compounds that can also decrease the risk of heart disease, diabetes, and mortality. Not just this, they also reduce appetite by inducing satiety.
To lose weight is not child’s play, even more with visible, satisfying results that do justice to the hard work invested. While the above mentioned are just ten weight loss-friendly food, there are many others, some of which could even make for a perfect alternative to foods you should be keeping away from. Begin by making a planned diet that integrates healthy foods such as high-fiber foods, fruits, vegetables, etc., into your regular meal plans. Then slowly make your way ahead by eliminating high-calorie food to kickstart the weight loss process.