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Ten Foods for Your Healthy Weight Loss Journey

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Introduction:

You are aware that if you want to live a healthy and long life, then you have to control your ordinary bodyweight. The amount of calories intake has a huge impact on body weight. To stabilize your mass, you have to consume the number of calories that your body burns with time. Calorie requirement depends upon the size, age, height, health, and activity level of an individual. If you consume more than demand, your body weight will increase, and consuming less will surely decrease your body weight but it may also cause weakness so a balance is all that is needed. A balanced diet is necessary to keep you healthy, and defensive against various diseases.

A list of ten foods for your healthy weight loss journey:

Here is a list of ten foods that will help you to control your body weight.

  1. Boiled potatoes
  2. Leafy Green Vegetables
  3. Beans and legumes
  4. Whole eggs
  5. Salmon
  6. Tuna
  7. Vegetable Soups
  8. Avocados
  9. Chili Pepper
  10. Chia seeds

1. Boiled potatoes

Boiled potatoes are loaded with fibers, you feel full by eating them, and eat less of the other food, thus they help you lose weight. Boiled potatoes are high in potassium; necessary for controlling blood pressure. They are also a good source of antioxidants; protect body cells against heart disease and cancer by reacting with free radicals. Eating boiled potatoes is perfect for the optimal health of an individual. Sweet potatoes, turnips, and other root vegetables are also very nutritious foods with low calories.

2. Leafy green vegetables

Leafy greens are low in calories and carbohydrates such as spinach, cabbage, lettuce (Romaine lettuce), Swiss chard, etc. They contain a high amount of fiber with various health benefits. A high fiber diet helps in maintaining blood sugar levels, lowering cholesterol levels, and achieving a healthy body weight. Using leafy greens is a good way to increase the volume of your meal without elevating the number of calories. These green vegetables also contain a large number of antioxidants, essential vitamins, minerals such as calcium.

3. Beans and legumes

Some beans and legumes such as black beans, kidney beans, and lentils are favorite foods for losing bodyweight. They are also related to the feeling of satiation, so a lower calorie intake. They are a source of important proteins and fibers which are two crucial nutrients for a healthy body. Some people have difficulties in tolerating legumes, so it’s always instructed to cook them properly.

4. Whole eggs

Once it is said that “eating eggs will increase your cholesterol level”, but a reverse of this saying is found in reality. Research showed that “eating eggs for breakfast, instead of bagels, increased feelings of fullness and made participants eat less for the next 36 hours.” All the nutrients that you need on a calorie-tight diet are present in eggs. Eggs also increase the rate of metabolism so helpful in burning calories.

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5. Salmon

Eating fatty fish also keeps you full for a long time with a few quantities of calories consumption. So it is a good idea to add Salmon to your diet, two days a week. It is stuffed with all the proteins, fats, and nutrients required for a healthy body. Salmon contains omega-3 fatty acids which help fight obesity and other metabolic diseases. Other types of fatty fish including trout, herring, sardines, etc. are also a good choice for your healthy weight loss diet.

6. Tuna

It is very popular among models, actors, bodybuilders, and fitness coaches because it helps increase protein intake while keeping calories and fat levels low. It is a lean fish means it is low in fat. Always use tuna canned in water because tuna canned in oil will cause other health problems.

7. Vegetable soups

Consuming vegetable soups helps you increase satiety and permit you to eat less. A study has found that a person who takes soup regularly has a decreased body mass index (BMI). Soups are liquids, that aid in hydrating the body, in addition to overcoming hunger. It is a good choice to use soups so that your need for vegetables and whole grains is also fulfilled. Avoid using heavy creams it will cause your calorie intake to the manifold. Adding cashews or avocados to the soup will increase its fiber quantity.

8. Avocados

As mentioned earlier avocados hold a large amount of water and fibers. Those fibers assist you to feel satiated for a long time and prevent you from doing overeating. Avocados have a high energy content with a lot of necessary fat but this fat is not saturated. Saturated fat is the root cause of various heart diseases. In addition, avocados, help absorb various fat-soluble vitamins including Vitamin A, D, E, K. You may add avocados to your routine vegetables salad.

9. Chili pepper

Chili pepper contains capsaicin; an element that increases the metabolism of fats. It helps you lower your appetite, and causes a decrease in eating rather than a normal routine. They are helpful in a healthy weight loss journey. Eating a little much from the required quantity leads to different problems like irritation of the gastrointestinal tract.

10. Chia seeds

Chia seeds carry a low amount of carbohydrates with 35% of fiber content by weight. They contain omega-3 fatty acids which aid the body’s weight management system. They are also known as the most nutritious foods on the Earth. Chia seeds contain a vital antioxidant named quercetin; reduces the risk of developing heart disease. They also maintain blood pressure levels to normal. Chia seeds are added to juices and smoothies. They are also used by mixing in yogurt or sprinkling on top of a salad.

Conclusion:

Gaining weight is a bad thing in itself, as it leads to obesity. Obesity is the main reason for developing various kinds of diseases related to the malfunction of the metabolic system. These conditions are known as metabolic syndromes like high blood pressure, high blood sugar, and poor blood lipid profiles. An individual with metabolic syndrome is at a higher risk of heart disease and diabetes type 2 as compared to a person having normal body weight. As everyone knows the importance of being slender, it is necessary to control your weight by adding the mentioned, foods to your meal.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2022 S Saleha

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