10 Top Weight Loss-Friendly Foods, According to Experts
Nutritional way to lose weight in 2023
The following foods can help you lose weight and improve your overall health in a number of ways, according to experts.
1. Lean Protein According to Feit, sources of lean protein like chicken, turkey, and grass-fed lean beef help you feel full, reduce cravings, and stabilize blood sugar. The same advantages accrue to plant-based proteins like legumes, beans, and lentils, which are also high in fiber and aid in satiety.
2. Except for vitamin C, eggs contain almost every essential vitamin and minerals like phosphorus, calcium, and potassium. According to Feit, eggs are a complete protein source that can be adapted to suit a variety of tastes.
3. According to Feit, vegetables of all kinds can aid in weight loss. For instance, cruciferous vegetables like cabbage, Brussels sprouts, broccoli, and cauliflower are high in vitamins and fiber, which helps alleviate digestive issues. Dark green leafy vegetables, on the other hand, are high in fiber, vitamins, minerals, and protein. Additionally, crunchy vegetables like celery and jicama are excellent low-calorie snacks.
4. According to Feit, avocados are completely underrated. The fruit is a great food for reducing hunger because it contains a lot of fiber and is a good source of healthy fat. However, avocados are high in calories because they contain fat, so portion control is essential.
5. According to Feit, apples contain a lot of antioxidants and fiber. Additionally, the fruit has anti-inflammatory properties and contains vitamin C and phytochemicals. According to Feit, berries contain a lot of vitamin C, antioxidants, fiber, and other nutrients your body needs to work at its best.
7. Nuts and Seeds
Nuts and seeds have different medical advantages, says Feit. All nuts help reduce hunger and are a good source of fiber, protein, and healthy fat. In the meantime, seeds are an excellent source of healthy fat and minerals. Keep an eye on your portions as well. A quarter cup of nuts and seeds is equivalent to one serving.
8. Salmon, according to Rima Kleiner, a registered dietitian nutritionist and the founder of the Greensboro, North Carolina-based wellness coaching company Smart Mouth Nutrition, contains a lot of protein and omega-3 fatty acids. Omega-3 fatty acids may make people who are overweight or obese feel fuller, according to research[2]. According to Kleiner, eating fish in general may help you feel fuller for longer than eating eggs or beef.
9. According to Kleiner, shrimp increases feelings of fullness. Shrimp appears to suppress appetite by stimulating the production of cholecystokinin (CCK), a hormone that tells your stomach you are full. Additionally, shrimp and other shellfish are rich in zinc and selenium, two essential minerals for increased energy and immune health.
10. According to Landau, lupini beans contain a lot of prebiotic fiber, which feeds the good bacteria in your gut. The number and type of bacteria in your gut increase when it is well-nourished. She asserts that a varied and well-populated microbiome contributes to weight loss by making cells more insulin-responsive and removing fat around the waist.
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