Healthy Nutritious foods for your weight loss diet

"Your body can do it. It's time to convince your mind."

The food we eat does affect our health and weight. Weight loss is simple science; you have to take fewer calories than you burn. But what should you eat during dieting that helps you in weight loss and at the same time provide you with all necessary nutrients and minerals? Here are the 12 weight-loss diet foods which are full of nutrients and help you in your dieting. So, grab your pen, make a list, and take this when going to the grocery store.

1) Eggs:

A healthy breakfast is necessary for health as well as for weight loss. Many pieces of research show that the people who eat breakfast control their weight better than those who don't. Eggs provide you with a protein-rich breakfast, as they are an excellent source of low-fat protein. They have an incredible amount of nutrients, almost all in their yolk. They are very satiating. They control the amount of ghrelin hormone, which is also known as the hunger hormone. Thus, causing you to eat less in the whole day.

2) Leafy Greens:

Leafy Greens are low energy density foods. Numerous studies claim that food with low energy density cause you to eat fewer calories. In addition to that, they have several other benefits that make them a vital weight loss diet. They contain plant-based omega 3-s. They also hold a solid amount of vitamins A, K, C, B6, calcium, potassium, and magnesium. They help you eliminate stubborn belly fat.

3) Berries:

Berries are among some highly fibred fruits. The most common weight loss diet berries are blueberries and raspberries.

Blueberries carry a significant amount of antioxidants. They also contain fewer sugars than others and are blunt appetizers.

Raspberries have high fiber contents than other berries.

4) Chia seeds:

Chia seeds are the most nutritious food. They are low-carb friendly and contain a high amount of fiber. If you are looking for weight-loss diet foods, do enlist Chia seeds in your list.

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5) Nuts:

Are you looking for a great diet snack on the run? Take a handful of nuts with you. Nuts can improve metabolism and assist in weight loss. They are a superb source of low-fat proteins. A study of overweight women shows that eating nuts promote more weight loss than those who do not eat them.

Photo by homemade hooplah

6) Soups:

If you take soup before starting a meal, you may end eating less. Some studies show that taking soups make people eat less, feeling more satisfied and take fewer calories. But you should not add too many fats to your soup. Try making diet soups like cabbage soup, etc.

7) Cruciferous Vegetables:

Cruciferous vegetables are Brussels sprouts, broccoli, cauliflower, and cabbage. These vegetables contain cancer-fighting substances.

When eaten raw, they retain all their phytonutrients, which may otherwise be short in your diet. They are a combination of proteins, fibers, and low energy density. One cup of cooked Brussels sprout can provide you with 24% of your daily value fiber.

8) Beans:

Beans are an inexpensive, excellent source of low-fat and plant-based proteins. They are high in fiber, which helps you fill you up. They contain some minerals and B-vitamins, a significant source of soluble fiber. Soluble fiber dissolves in water to form a gel-like material, which helps lower blood sugar and cholesterol level.

9) Oats:

Oats contain lots of beta-glucans and soluble fibers, which help you feel less hungry. Half a cup of 4 grams of oatmeal at breakfast can help you stay filled till lunch. Studies have shown that people eating oatmeal at breakfast feel less hungry than those who eat cereals. They also took fewer calories in lunch than the later. Oats contain prebiotics that helps the good bacteria living in the body.

10) Fruits:

They have low energy density and take a while to chew. Chewing sends a signal to your brain that you have eaten something considerable. Whole fruits blunt appetite as they have fibers. The fibers also help in preventing sugar from being released too quickly to your bloodstream. It also contains soluble fiber. Fruits satisfy your sweet tooth and have disease-fighting nutrients, still low in calories. Citrus fruits contain potassium and antioxidants. Potassium helps in combating bloat, while antioxidants prevent belly fat storage. Although grapefruit may not be suitable for some people, 12 weeks studies have shown that eating grapefruit with meals lead to a weight loss of 1.6 kg or 3.5 pounds on average. However, many lost more than 4.5 kg or 10 pounds weight.

11) Yogurt:

Some types of yogurts contain probiotic bacteria that improve the function of your Gut. A healthy Gut protects you from inflammation and leptin resistance. Leptin resistance is one of the main hormonal drivers for obesity. Yogurt is helpful for your waistline. Dairy products like milk, yogurt, cheese, sour cream, and cream cheese also come in low-fat. They can provide you with healthy nutrients and great taste.

12) Apple cider vinegar:

It is one of the most famous diets for weight loss. It can provide you with feelings of fullness and make you eat 250–275 fewer calories. Vinegar has also shown benefits of reducing blood sugar spikes after a meal, which has several health benefits in the long run. The quantity is not confirmed, but few studies have shown that taking two tablespoons or 30 ml of vinegar immediately before a meal daily for three months can cause a weight loss of 1.7 kg or 3.7 pounds.

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The Bottom Line

You should try natural foods more than the processed ones because they are richer in nutrients and minerals. As said by Sandon, a British expert and author,

"Eating more natural, less processed foods is usually a more nutritious option, but both can fit into a weight loss diet plan."

Different foods have different metabolisms. When choosing a food, it is better to be mindful of the portion sizes. Physical activity is also necessary with a healthy diet. Remember that you have to take fewer calories than you burn.