10 Healthy Weight Loss-Friendly Foods 1. Eggs
“Eggs are an excellent protein source in a small calorie package,” says Maguire.
One large egg contains between 70 and 90 calories, depending on how it’s cooked (hard-boiled eggs are on the lower end of the spectrum, while fried eggs are on the higher end), and has roughly six grams of protein, six grams of fat, and one gram of carbohydrates.
Eggs are also full of important nutrients like calcium, folate, and vitamins A and D.
Maguire says the protein in eggs can help you feel full and quell the urge to snack throughout the day, which could help with weight loss.
2. Almonds
Almonds hit the nutrition trifecta: They’re full of fiber, protein, and healthy fat, making them a great balanced snack choice, says Haynes.
The only catch? “Calories add up quickly when munching on almonds,” Maguire says, so you have to be smart about your portions.
The USDA’s recommended serving size of almonds is one ounce, or 23 whole nuts, which have 164 calories, 14 grams of fat, five grams of carbs, and about three grams of dietary fiber.
3. Avocados
Avocados are everyone’s favorite source of healthy fat, but they’re also calorically dense.
According to the USDA, the recommended serving size is about 30 grams, or one-fourth of a medium-size avocado — in other words, way less than what most people eat.
4. Cabbage
This cruciferous veggie is low-calorie and loaded with nutrients like calcium, potassium, and vitamin A. One cup of raw shredded cabbage contains 18 calories, roughly four grams of carbs, two grams of fiber, and less than one gram of fat and protein each.
The appeal of cabbage as part of a weight-loss nutrition plan is that you can eat a lot of it without racking up calories.
Maguire recommends incorporating fermented cabbage (sauerkraut or kimchi) into your diet to promote gut health. You can eat it on its own or toss it in a veggie bowl with your favorite protein and quinoa.
5. Grapefruit
Despite being praised online as a quick weight-loss solution, grapefruit doesn’t actually have a special fat-burning ability, says Maguire.
Rather, it’s the high water and fiber content that can help you feel full and consume less food, she adds.
A study published in the Journal of Medicinal Food confirms this. The results showed that eating grapefruit led to modest weight loss: People who ate half a grapefruit three times a day before each meal lost about two pounds more than those who didn’t.
6. Oatmeal
Oatmeal is a fantastic source of complex carbs, dietary fiber, and protein, all of which can help you feel full for several hours.
One cup of cooked oats has 159 calories and contains about six grams of protein, 27 grams of carbs, four grams of fiber, and three grams of fat.
“Oatmeal is a great canvas to add other nutrients to,” Maguire says. She likes berries, banana slices, walnuts, chia seeds, or a drizzle of almond or coconut butter.
7. Salmon
In addition to being a great source of lean protein, which can help you maintain your muscle mass when trying to lose weight, salmon is also packed with healthy omega-3 fatty acids, which your body can’t produce.
One three-ounce fillet of salmon has 155 calories, 22 grams of protein, seven grams of fat, and zero carbs.
8. Yogurt
Not all yogurts are created equal when it comes to weight loss. Most flavored yogurts and store-bought brands are packed with added sugar.
Plain, unsweetened, 2% Greek yogurt, on the other hand, is low in sugar and high in protein. It’s a healthy snack option or cooking substitute for heavy ingredients like sour cream and cream cheese.
Yogurt also contains probiotics, “which may help with weight loss by improving the ratio of good to bad bacteria in the gut,” Maguire adds.
9. Spinach
Spinach, like cabbage, is low in calories and high in fiber and water content, meaning you can eat a lot of it without making a dent in your total calories for the day.
For example, one cup of raw spinach contains just seven calories, almost one gram each of protein and fiber, and one gram of carbs.
10. Apples
There may be some truth to the old adage that an apple a day keeps the doctor away.
One study published in the journal Appetite found that eating an apple at the start of a meal may help with weight management.
People who ate one medium-size apple before a meal reduced their food energy intake by 15 percent and reported feeling fuller.
10 Foods That Can Help You Lose Weight - 10 Ayse Foods Jo Wazan Kam Karne Main Madad Karte Hain
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