Beating the Bulge15 Best Natural Weight Loss Foods
Losing weight simply comes down to creating a calorie deficit, consuming less calories than you burn. Starving yourself to create a calorie deficit is far from being an ideal way to lose weight effectively. Firstly after long hours of starving yourself you’re likely to overeat when you do eat. Skipping breakfast in the hopes of reducing calorie intake may just make you overeat during lunch and reverse your efforts. Secondly when you deprive yourself of food for a long period, you’re body goes into starvation mode and starts burning muscle for energy. Muscle is your ally in the battle against fat, as it increases your resting metabolic rate and helps you burn more calories. Hence you need to conserve muscle mass by lifting weights, including healthy proteins in your diet and by not starving yourself! Instead of depriving your body of much needed nutrients and in order to lose weight healthily it is best to cut out highly processed junk food and replace it with a diet rich in whole grains, vegetables, fruits and lean meats.
Here we have compiled a list of the best foods to help you lose weight the healthy way. A key attribute of many of these foods is high fiber content. Foods rich in fiber helps to delay the emptying of the stomach. This helps you stay fuller and satiated for longer and may help you eat less and reduce your calorie intake. Studies have also shown that soluble fiber is effective at combating especially dangerous visceral or belly fat. These foods are also rich in a wide variety of vitamins, minerals and other health promoting nutrients which will help boost your energy levels and motivate you to exercise harder and longer.
Several whole grain products are included in this list. Whole grains have been shown time and again to be effective at managing weight and for shedding excess pounds due to their high fiber content. Whole grains also are better at regulating blood sugar levels than refined grains and thus can help to prevent blood sugar crashes, fatigue, mood swings and subsequent overeating. Several lean and healthy proteins have been included in the list also. Proteins are essential in any weight loss diet as the nutrient provides satiety and helps in the preservation of muscle which helps to maintain a higher metabolic rate in the body.
Combined with a vigorous exercise regime, a diet full of these natural super foods will have you dropping pounds in no time!
Oatmeal
This super healthy whole grain product is high in fiber which helps to reduce cholesterol levels and ease the passage of stool through the body. Oats are also rich in cancer fighting phytochemicals and vitamins and minerals such as Vitamin E, Vitamin B, zinc, selenium, copper, iron, manganese and magnesium. Click here to read more about the weight loss and health benefits of oatmeal.
Whole Grain Pasta
Whole grain products such as whole grain pasta are high in tummy filling dietary fiber and help to regulate blood sugar levels, preventing sugar spikes and crashes (which can lead to cravings and overeating). It is much better at supporting weight loss than white pasta. Whole grains are higher in protein, essential fatty acids, iron and B vitamins than their refined grain counterparts such as white pasta. Click here to read more about the weight loss and health benefits of whole grain pasta.
100% Whole Wheat Bread
Replacing white bread with whole wheat bread can help accelerate your weight loss. Whole wheat bread is much higher in tummy filling dietary fiber and also better regulates blood sugar levels unlike white breads. Whole grain products are also a better source of Vitamin B, iron, protein and essential fatty acids. Click here to read more about the weight loss and health benefits of whole wheat bread.
Brown Rice
Brown rice is a much healthier option than white rice and can help you lose weight due to its high fiber content and because it better regulates blood sugar levels. Brown rice is also rich in manganese, selenium, magnesium and tryptophan all of which support healthy functioning of the body. Click here to read more about the weight loss and health benefits of brown rice.
Pine Nuts
Eating Pine Nuts causes a hormone named CCK-8 to be released which sends signals to the brain indicating fullness. Pine nuts also cause the release of a fullness indicating peptide called GLP-1. Studies have shown that eating pine nuts can reduce appetite and calorie intake and help with weight loss. Pine nuts are also rich in dietary fiber, Vitamin B, Vitamin E, Beta Carotene, amino acids, magnesium, zinc, copper, iodine and iron. Click here to read more about the weight loss and health benefits of pine nuts.
Salmon
Salmon is a great source of appetite satiating protein and the fish is a wonderful source of Omega 3. This healthy fat is known to be wonderful for brain, heart and joint health as well as benefitting a host of other bodily functions. It is also a good source of Vitamin D, selenium, tryptophan and Vitamins B3 and B12. Click here to read more about the weight loss and health benefits of salmon.
Turkey Breast
A very lean meat and low in calories, turkey breast is a great weight loss food. It is rich in mood, sleep and appetite regulating tryptophan and also has a high content of other healthy nutrients such as selenium, Vitamin B3, Vitamin B6, phosphorus and zinc. Click here to read more about the weight loss and health benefits of turkey.
Grapefruit
Studies have shown that the grape fruit has weight loss benefits due to its ability to affect insulin levels and subsequently fat storage in the body. Eating grapefruit with your meal or drinking it’s juice, several times a day may help you achieve a trimmer body. The fruit is rich in antioxidants Vitamin C and in lycopene and has been proven to be effective against cancers and in preserving heart health. Click here to read more about the weight loss and health benefits of grapefruit.
Cabbage
Cabbages are rich in antioxidant pholphenols which fights free radicals and can help to prevent various types of cancers. Cabages also contain glucosinates which are the starting point for many cancer fighting substances. The vegetable is rich in tummy filling dietary fiber, Vitamins C, K, B6, B1, B2, Folate and calcium. Click here to read more about the weight loss and health benefits of cabbage.
Brussels Sprouts
This cruciferous vegetable is high in glucosinolates which are a starting point for many cancer fighting substances in the body. Brussels sprouts are also rich in appetite suppressing dietary fiber, Vitamin C, Vitamin K and Vitamin A. Other nutrients found in good quantities include Potassium, Manganese and Vitamins B1 and B6, omega 3 fatty acids, tryptophan, iron and more. Click here to read more about the weight loss and health benefits of brussels sprouts.
Tomatos
The lycopene in tomatoes has been shown to be effective against heart disease, oxygen damage and a host of cancers including colorectal, prostrate, breast and lung cancers. The vegetable is also rich in dietary fiber, Vitamin A, Vitamin K, Vitamin C and many other health promoting nutrients. Click here to read more about the weight loss and health benefits of tomatos.
Spinach
The high carotenoid and flavanoid content in spinach make it an excellent anti inflammatory, anti oxidant and anti cancer food. The vegetable is high in dietary fiber and is a great source of Vitamin K, Vitamin A, manganese, folate and magnesium. Other nutrients found in spinach in include Iron, Vitamin C, Vitamin B2, calcium and more. Click here to read more about the weight loss and health benefits of spinach.
Asparagus
Asparagus has a good amount of inulin which supports digestive health. It is also a good anti inflammatory food. The vegetable is an excellent source of hunger killing dietary fiber, Vitamin K, Vitamin A, Folic acid, Vitamin C and a host of other health supporting nutrients. Click here to read more about the weight loss and health benefits of asparagus.
Broccoli
Broccoli is a high source of dietary fiber with half in soluble and the other half in insoluble fiber (both have different health benefits). The vegetable is a good source of a variety of health promoting nutrients including potassium, magnesium, Vitamin C and Vitamin A. Click here to read more about the weight loss and health benefits of broccoli.
Onions
Onions are wonderful for heart health due to the numerous sulfur based compounds in the vegetable. The vegetable has been shown to have an anti inflammatory effect and to be effective against post menopausal bone loss in women and against several cancers. The vegetable is also a good source of Vitamin C, chromium, manganese, molybdenum, Vitamin B6, tryptophan and many healthy nutrients. Click here to read more about the weight loss and health benefits of onions.