The Best Foods for Weight Loss Success
When trying to lose weight, choosing the right foods to fuel your body is essential. Some foods and ingredients promote satiety, rev metabolism, and curb cravings while supporting overall health. Others derail efforts by spiking hunger and adding empty calories. What to eat to lose weight?To trim down efficiently, fill your diet with these science-backed foods that facilitate fat burning.
Lean Proteins
What to eat to lose weight?Protein is a superstar for weight loss. It is far more satiating than fat and carbs, keeping hunger at bay for longer. Protein-rich foods increase levels of appetite-suppressing hormones like GLP-1 while decreasing the hunger hormone grehlin.
Protein also boosts metabolism slightly by preserving and building calorie-burning lean muscle mass as you lose weight. It helps prevent muscle wasting that can occur in large calorie deficits. Great lean protein sources include poultry, fish, Greek yogurt, eggs, tempeh, edamame, tofu, beans, lentils, and low-fat dairy.
Fiber-Filled Fruits and Vegetables
What to eat to lose weight?Fruits and especially vegetables provide bulk and satiation from fiber while adding essential vitamins, minerals and antioxidants. Starting meals with a low calorie vegetable-based salad helps fill you up so you eat less of other less healthy foods.
Berries are also fantastic for weight loss, with fiber to control appetite along with anthocyanins that may assist fat burning. Leafy greens, cruciferous veggies, zucchini, tomatoes, and citrus fruits provide the most dietary bang for your buck.
Nuts, Nut Butters and Seeds
Don’t shy away from healthy fats, especially from nuts, seeds and their butters. While high in calories and fat by weight, small portions are profoundly satisfying. Research reveals those who eat nuts and seeds regularly have lower BMIs and better weight control.
Sprinkle nuts and seeds onto salads and yogurt or enjoy a small tablespoon of nut butter with fruit. The healthy unsaturated fats, protein, and fiber help regulate appetite hormones and blood sugar for sustained energy and craving control.
Oats, Quinoa and Brown Rice
Choose minimally processed whole grains like oats, quinoa and brown rice over refined products. The fiber and nutrients in whole grains aid weight loss, while fiber lost in refined grains causes blood sugar spikes that stimulate fat storage.
Starting your day with a hearty bowl of oats suppresses appetite for hours and provides steady energy. Quinoa and brown rice also offer a fiber and protein punch for fuller satiety after meals.
Green Tea or Black Coffee
Sipping on hot green tea or black coffee periodically throughout the day provides a metabolism boost from caffeine along with antioxidants. Green tea in particular may slightly speed fat burning thanks to compounds like EGCG.
Enjoy a cup of green or black coffee before workouts too – the pre-exercise caffeine jolt can enhance performance and fat burn. Just go easy after 2 pm to prevent interfering with sleep.
High Water Content Fruits and Veggies
Hydrating fruits and vegetables with high water content provide nutrients and satiation with minimal calories. Foods like cucumbers, peppers, grapes, watermelon, zucchini and strawberries allow you to volume up meals and snacks without overindulging calories.
Make water-dense produce the largest portion of your meals. Add them to smoothies and salads for bulk. They provide few calories relative to their substantial volume that fills you up on fewer total calories.
Latvian Yogurt
Look for nonfat plain Greek yogurt and other rich, thick yogurts that retain protein while removing much of the sugar and carbs. Thick, creamy yogurt provides satisfaction similar to the full-fat versions with a fraction of the calories.
The probiotics in yogurt may also assist with fat loss and metabolism. Top plain yogurt with fresh berries, walnuts, and a drizzle of honey for a slimming and nutritious breakfast or snack.
The most effective weight loss diets consist mainly of fulfilling yet nutritious foods. Lean proteins, whole grains, fruits and vegetables provide fewer calories with far more nutrients than fried, empty calorie fare. Building your eating plan around these satisfying staples makes weight management much more enjoyable and sustainable.
