Not all calories are created equally. Highly processed foods are packed with empty calories which make it difficult to lose weight. High-fibre and protein-rich foods are lower in calories which helps to regulate blood sugar levels and keep you feeling satiated for longer after a meal. So what are the best foods to incorporate into a healthy lifestyle of exercise and for weight loss? Here are 7 of the most weight-loss-friendly foods that are supported by science.
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List of Foods to Eat When Trying to Lose Weight
Fatty fish like salmon and tuna are loaded with good Omega-3 fatty acids that help to reduce inflammation, known to be linked to metabolic disease and obesity. It also contains high-quality protein and iodine which studies have shown to be important for proper thyroid function, essential for optimal functioning of your metabolism.
2. Cruciferous Vegetables
High in fibre but low in calories, cruciferous vegetables like broccoli, cabbage, cauliflower, and Brussels sprouts are excellent for weight loss. Highly nutritious with a combination of fibre, protein, and low energy density nutrients, they are incredibly healthy and filling.
3. Beans and Legumes
These foods are high in protein and fibre, two of the nutrients that contribute best to lower calorie intake and feelings of fullness. The high amount of fibre and resistant starch in legumes like lentils helps to reduce the number of calories consumed throughout the day. Your body takes longer to process a bean and legume-based meal which is excellent for weight loss.
4. Cottage Cheese
Cottage cheese is a high-protein, low-fat dairy product that fills you up without consuming too many calories. It is also high in calcium, which could aid in fat burning.
5. Apple Cider Vinegar
Diluted in water or used as a condiment during meals, ACV has been shown to significantly reduce blood sugar spikes after a meal. Including apple cider vinegar in a high-carb meal increases satiety that helps you consume fewer calories in between meals.
6. Chia and Pumpkin Seeds
Chia seeds are considered a superfood as it is one of the most nutritious foods to consume. This highly nutritious, low-carb seed is one of the best sources of fibre on the planet. The high fibre content allows it to absorb up to 12 times its weight in water, turning into a gel-like substance that expands in the stomach, which can have a significant effect on weight loss. Pumpkin seeds are a filling snack that contains a significant amount of immune-boosting zinc, in addition to protein and fibre.
7. Full-fat Yoghurt
Yes, you read it correctly! Full-fat Yoghurt has Probiotics that help in increasing digestive health. Studies have shown that full-fat dairy can be associated with reduced risks of Type 2 Diabetes and obesity. A healthy gut helps to reduce inflammation and protect against leptin resistance, one of the main hormonal influences in obesity.
Also read: How Drinking Water Can Help You Lose Weight?
If you would like to have a personalised nutrition plan for weight loss that incorporates a wide variety of foods to assist you with losing weight, contact one of our expert personal trainers at Transition Personal Training for individual attention and advice. Also, get 2 FREE weeks of personal training with transition PT.