Weight loss is commonly associated with rigid diets and calorie counting, but it does not have to be. Choosing nutritious foods can help you meet your objectives without feeling restricted. Here's a list of some of the best foods for weight loss and overall wellness.
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| Photo by Dana Tentis |
1. Leafy greens.
Leafy greens such as spinach, kale, and arugula are low in calories but high in fiber, making them ideal for weight loss. Their high water content keeps you hydrated and promotes fullness without adding unnecessary calories to your meal.
Why They Work:
Low in calories
High fiber content
High in vitamins and minerals
2. Lean Proteins
Protein is required to maintain muscular mass, especially when trying to lose weight. Lean protein sources like chicken breast, turkey, and fish help you feel fuller for longer while also increasing your metabolism.
Key sources:
Skinless chicken.
Salmon
Eggs
Greek Yogurt
Why they work:
- High in protein, low in fat
- Helps with muscle retention
- Keeps you fuller for longer
3. Whole grains
Whole grains, unlike refined grains, are higher in fiber and minerals. Brown rice, quinoa, and oats are all great options for a healthy weight-loss diet.
Why They Work:
High fiber content
Slow digestion helps to keep hunger at bay.
Offers steady energy.
4. Berries
Berries, including strawberries, blueberries, and raspberries, are high in antioxidants and fiber. Despite their sweetness, they are low in calories and can help satisfy sugar cravings without jeopardizing weight loss efforts.
Why They Work:
Low in calories
Rich in antioxidants
High fiber content
Berries, including strawberries, blueberries, and raspberries, are high in antioxidants and fiber. Despite their sweetness, they are low in calories and can help satisfy sugar cravings without jeopardizing weight loss efforts.
Why They Work:
Low in calories
Rich in antioxidants
High fiber content
5. Nuts and Seeds
Despite their high-calorie content, nuts and seeds are high in beneficial fats, protein, and fiber. A handful of almonds, walnuts, or chia seeds can provide a filling snack that increases feeling full.
Why They Work:
Rich in healthful fats
Keeps hunger under control
Nutrient-dense
Despite their high-calorie content, nuts and seeds are high in beneficial fats, protein, and fiber. A handful of almonds, walnuts, or chia seeds can provide a filling snack that increases feeling full.
Why They Work:
Rich in healthful fats
Keeps hunger under control
Nutrient-dense
6. Legumes
Beans, lentils, and chickpeas are great plant-based protein sources with a high fiber content. They are low in calories but high in protein, making them perfect for weight management.
Why they function:
High protein and fiber content
Low calorie
Increases digestion and satiety.
7. Cruciferous vegetables
Broccoli, cauliflower, and Brussels sprouts are high in fiber and water, which keeps you full while also giving critical nutrients. These vegetables are extremely low in calories, which makes them suitable for weight loss programs.
Why They Work:
Low in calories
High fiber content
Rich in vitamins and minerals.
Broccoli, cauliflower, and Brussels sprouts are high in fiber and water, which keeps you full while also giving critical nutrients. These vegetables are extremely low in calories, which makes them suitable for weight loss programs.
Why They Work:
Low in calories
High fiber content
Rich in vitamins and minerals.
8. Avocados
Avocados are heavy in oil, yet they include healthful monounsaturated fats that enhance heart health and satiety. Eating avocados in moderation can help minimize unhealthy snacking.
Why They Work:
Rich in healthful fats
promotes fullness
Provides important nutrients, such as potassium
9. Green Tea
Green tea is not a food, although it is known for its metabolism-boosting qualities. Drinking green tea on a daily basis has been linked to fat loss, particularly in the abdomen.
Why it works:
Boosts metabolism
It contains antioxidants.
Helps to burn fat.
Green tea is not a food, although it is known for its metabolism-boosting qualities. Drinking green tea on a daily basis has been linked to fat loss, particularly in the abdomen.
Why it works:
Boosts metabolism
It contains antioxidants.
Helps to burn fat.
10. Chili peppers
Chili peppers contain capsaicin, a chemical that has been demonstrated to increase metabolism and suppress hunger. Eating spicy foods may help you burn more calories.
Why do they work?
Boosts metabolism.
Reduces hunger.
Adds flavor without increasing calories.
Why do they work?
Boosts metabolism.
Reduces hunger.
Adds flavor without increasing calories.
Incorporating these nutrient-dense foods into your diet can help you lose weight more easily while maintaining nourishment and satisfaction. A balanced approach, with a focus on complete, unprocessed foods, is essential for long-term weight loss success.
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General disclaimer:
It is important to consult your doctor before taking any medication. Your doctor is the best person to provide you with appropriate medical advice. If you experience any suspected adverse drug reactions, seek immediate medical attention and report it to the FDA at www.fda.gov.ph.
Sources:
Risk of unintentional overdose with non-prescription acetaminophen products. J Gen Intern Med 2012 Dec; 27(12): 1587-1593. Shone, L. et al. Misunderstanding and potential unintended misuse of acetaminophen among adolescents and young adults. J Health Commun 2011; 16(Suppl 3): 256-267. AHFS Drug Information 2018
