Even when you are on a healthy diet, losing weight can still be a challenge. Perseverance with exercise and eating the right foods is key. Our metabolism digests certain foods differently and burns the calories of some foods quicker than others. Foods high in fiber and protein causes the body to burn calories quicker, compared to foods high in carbohydrates and saturated fats. Here is a list of ten foods that have been nutritionally proven to contribute in the weight-loss process:
1. Red Grapefruit
This fruit has been used for years in weight-loss diets. One grapefruit contains 2 grams of fibers, and only 53 calories. Eating half a grapefruit before your meals will curb the appetite, causing you to consume less food. Since they are low in calories, grapefruits are a great substitute for foods higher in calories and carbohydrates. Many nutritionists recommend combining this citrus fruit with other protein-rich foods such as eggs, chicken breast, Greek yogurt, nuts, etc. This combination works together to reduce hunger while the protein provides the body with longer-lasting energy.
2. Blueberries
Blueberries are unique when it comes to weight-loss and their high antioxidant count. Research indicates the nutrients and antioxidant count found in blueberries helps to fight belly fat (read more of this research at: eatthis.com). Blueberries are only 85 calories per cup and contain 4 grams of fiber. Much like the grapefruit, the fiber in blueberries helps to fulfill your appetite, and with their low-calorie count the metabolism burns their calories quicker.
3. Eggs
Eggs are amazing for weightloss. They are packed with energy filled protein; one large egg has 6 grams of protein and 78 calories. Egg whites contain 3.6 grams of protein and are only 17 calories. Eggs are full of nutrients and amino acids which helps the metabolism function more properly and can cause us to lose weight faster.
4. Spinach
Spinach works great for curbing hunger cravings. A study done in Sweden showed that thylakoid, which is found in spinach, can delay the body’s process of digestion, and in turn causes us to have less cravings and feel more fulfilled after a meal (read more about the study here: collective-evolution.com). Since one cup of raw spinach only has 7 calories, and 0.9 grams of protein, this green leaf food is ideal for weight-loss.
5. Cinnamon
This spice offers much more than just its sweet taste. Some evidence shows cinnamon can regulate our blood sugar levels. It helps our body burn abdominal fat quicker, and cinnamon can suppress our appetite by making the metabolism digest food at a slower rate. There are only 19 calories and 0.3 grams of protein in one tablespoon of cinnamon.
6. Salmon
In any weight-loss diet, you want to stay clear of meats high in fat. Salmon is great for a low-fat diet because it is a lean meat. One fillet can contain 80 grams of protein which gives the body more energy. Also, the Omega-3 oil found in salmon can boost our metabolism. This oil is a fatty acid (known as EPA and DHA), but it is a good fat that offers us many health benefits.
7. Plain Non-Fat Greek Yogurt
If you have not added this yogurt to your weight-loss diet, you need to! Plain non-fat Greek yogurt contains about 130 calories and 20 grams of protein per six-ounce container. It is full of nutrients such as vitamins and calcium; the bacteria in plain Greek yogurt is beneficial to the body by supporting a healthier digestive system. The yogurt is filling and can be prepared in a variety of ways to fit into your diet.
8. Chicken Breast
Chicken is a useful source of protein and low in calories. One cup of chopped chicken breast contains 43 grams of protein and 231 calories. Eating lean grilled chicken is healthier and a food that the body will digest easier. The high protein count in chicken will not only help to fulfill the appetite, but it also provides the energy needed for workouts.
9. Almonds
If you are looking for a good snack, try eating some almonds. One cup of almonds contains 20 grams of protein. Because almonds have a healthy bacterium in them, they help our digestive system to function better. Almonds can be consumed in-between meals or with meals.
10. Extra-Virgin Olive Oil
Much research shows that extra-virgin olive oil is not only good for your health because it contains omega fatty acids, anti-oxidants, and vitamins B, C and D, but it can also help you to obtain and keep a slimmer figure. Extra-virgin olive oil reduces hunger by making the body feel full after a meal. The fat from this oil is a healthier fat that the body uses and helps to regulate the digestive systems. This oil has many health benefits associated with it and contains less calories than butter and many salad dressings.
Maintaining a healthy low-calorie diet may seem like a daunting challenge, but the main goals you need to remember are intake less calories than you burn per day and know the types of foods the metabolism burns quicker and uses for energy. While trying to lose weight, avoid foods high in carbohydrates and saturated fats, and focus more on eating foods high in fiber and protein as the body burns these calories quicker.
The challenges to lose weight sometimes feel like an uphill battle, but the more you know about the types of foods you eat, the better prepared you are to take on these challenges.
Read more about weight-loss foods:
Health.com – The 50 Best Weight Loss Foods of All Time
Glamour Magazine – 51 stomach flattening foods
Healthline – Healthline – The 20 Most Weight Loss Friendly Foods on The Planet