9 Healthy Foods For Weight Loss

 

Obesity is a major problem nowadays. People with obesity are more prone to diseases such as type 2 diabetes, respiratory problems, heart, cholesterol, and physiological issues. 1 Therefore, to gain maximum health benefits, there is a need for weight loss. If you want to lose weight by eating healthy food, then you are in the right place. In this guide, we have compiled data about 9 healthy foods for weight loss.

Maintaining a healthy weight is an important aspect of human health. 2  When it comes to ideal body weight, a well-balanced diet is essential because it provides essential nutrients to the body. Weight loss is not easy. However, many healthy foods can help you lose weight and improve your health. 

By including these foods in your diet and following a healthy lifestyle, you can lose weight and improve your overall health. Before moving on, let’s discuss healthy food and the importance of healthy food.

What is Healthy Food?

A healthy diet provides enough micronutrients and water to meet the body’s physiological needs. Indeed, a healthy diet also contains enough macronutrients in the right amounts so that a person can perform best in their daily routine activities. 3

Foods for Weight Loss

If you want to lose weight, then you should choose healthy foods that contain vitamins, minerals, and dietary fiber. These vitamins and minerals enhance digestion, metabolism, and overall health. Here is a list of foods that help with weight loss. 6

Lean Proteins

Lean proteins such as chicken, fish, and pork stack protein are associated with weight loss. Studies showed that lean protein significantly reduces weight loss and fat mass, and it can also preserve lean mass. Protein has a higher thermic impact, which means that your body burns more calories when processing and digesting it. Thus, it can also help to maintain the blood sugar level and reduce blood pressure. 7

Vegetable lean proteins, such as beans, chickpeas, lentils, and almonds, serve the same function. Research published in the American Journal of Clinical Nutrition showed that a protein diet is a good technique for preventing or treating obesity by improving body weight management. 8

Eggs

Obesity affects nearly 7% of the world’s population. 9 Approximately 66% of adults in the United States are overweight or obese. 10 

In obese people, taking an egg can help to reduce weight and alter adipose tissue function either directly or indirectly by reducing inflammation.  11 Therefore, you should eat eggs to maintain a healthy weight.

 According to Willey, an online library egg is a source of protein that contains multiple bioactive substances and has a strong impact on anti-inflammatory pathways. 12

Vegetables

Being overweight increases the chance of developing chronic diseases such as heart disease, type 2 diabetes, stroke, and cancer. 13 Vegetables of all kinds can help you lose weight. Cruciferous vegetables, such as broccoli, cauliflower, and cabbage, contain rich fiber and vitamins and can help with digestion. WHO recommends a daily intake of 400 g of non-starchy vegetables to reduce non-communicable diseases. 14

Moreover, vegetable consumption is an important factor in the prevention of chronic diseases. 15. Increased vegetable consumption was also linked to a lower risk of weight gain, overweight, or obesity. 16

Fruit

Fruit is a significant source of vitamin C, folic acid, minerals, and dietary fiber for human nutrition and health. 17

Fruit is a nutrient-rich food, which means it is low in calories and contains rich nutrients such as vitamins, minerals, polyphenols, and fiber. Fruit contains anti-obesity properties. Therefore, health organizations recommend it for weight loss. The fruit also has anti-inflammatory characteristics. 18 

Fruits contain antioxidants; therefore, they can protect the body and reduce the risk of chronic diseases such as cancer. 19 If you want to lose weight healthily, you should consider fruit for weight loss.

Greek Yogurt

Greek yogurt contains rich protein, which can help you fulfill your appetite and help you lose weight. More than ever, Greek yogurt also contains probiotics. Research published in the small Journal of Functional Foods showed that probiotic yogurt can modify the gut microbiome, which helps with fat loss. 21

According to epidemiological studies, yogurt plays an important role in weight management. Yogurt consumption has been linked to a lower body mass index, lower body weight or weight growth, and lower body fat. 22 Therefore, you should use yogurt if you want to lose weight.

Beans

Obesity is increasing day by day in developed countries. Replacing high-energy foods with beans can help reduce obesity. Beans contain low amounts of fat. They include a lot of fiber and plant protein. They improve the gut microbiome, which has a positive impact on minimizing obesity. 23

The Food and Agriculture Organisation (FAO) reports that many pulses are used as food sources. Beans are included in one of the world’s most important pulse crops. More importantly, it also offers a variety of health benefits that can minimize the risk of diseases. 24. Beans have many advantages, but their consumption is very low.25 Taking into account the importance of beans, you should include beans in your diet plan.

Salmon

According to the National Institutes of Health, salmon has a very high concentration of selenium, an important vitamin involved in thyroid hormone metabolism and DNA synthesis. 26

Salmon is relatively low in calories, according to the United States Department of Agriculture. There are just 206 calories in a 3.5-ounce (100-gram) meal of farmed salmon and only 182 calories in wild salmon. Therefore, salmon is very helpful when your major concern is weight loss. 27

However, eating fish can reduce the risk of mortality from coronary heart disease. According to studies, it may also help lower blood pressure and heart rate. 28

Eating fish has been linked to lower serum leptin levels, which are related to cardiovascular risk. 29

Whole Grains

Whole grains contain the full nut or seed kernel from the plant from which they are derived, including the endosperm. 30

 According to the 2015 Dietary Guidelines for Americans, one should eat whole-grain foods for at least half of their daily grain intake. Foods that contain a component of a whole grain ingredient, such as wheat flour, or foods that are 100% whole grain, such as WG rolled oats and WG brown rice, are becoming more popular. 31

According to the findings of observational studies, higher whole-grain food intakes are related to lower risks of weight gain and obesity. 32 studies published in PubMed showed that a diet containing whole grain-rich foods may be related to a higher reduction in body fat, particularly abdominal fat when compared to a lower-grain diet. 33

Nuts

Nuts are a healthy food that may help you lose weight. Numerous studies revealed that eating more nuts was linked to either preventing weight gain or maintaining a constant weight. 34

A study published in PubMed showed that dietary fiber from nuts was linked to decreased body mass index, waist-to-hip ratios, and glucose levels. 35

In both men and women, a diet containing rich nuts is associated with a low risk of obesity. 36

Bottom Line

Choosing whole, nutrient-dense options like eggs, vegetables, lean protein, fruit, greek yogurt, salmon, nuts, and whole grains can help you effectively lose weight. This not only provides your body with essential vitamins and minerals but also helps to reduce hunger. If you want to lose weight effectively then you should choose these healthy foods. We hope this article was helpful for you in finding enough information about 9 healthy foods for weight loss.

FAQs About 9 Healthy Foods For Weight Loss

What are Some Healthy Foods for Weight Loss?

Several nutritious foods can aid in weight loss. Some examples include fruits, vegetables, lean proteins, whole grains, nuts, seeds, and low-fat dairy products.

Are all Vegetables Good for Weight Loss?

Most vegetables are low in calories and high in fiber, making them great for weight loss. Leafy greens, broccoli, cauliflower, and peppers are examples of vegetables that can be particularly beneficial.

What are Some Lean Protein Sources for Weight Loss?

Lean protein sources include fish, legumes, and low-fat dairy products. These foods help maintain muscle mass while supporting weight loss.

Can I Eat Whole Grains While Trying to Lose Weight?

Yes, whole grains like quinoa, brown rice, oats, and whole wheat are rich in fiber and can help you feel full for longer periods, promoting weight loss.

Is it Okay to Include Dairy in a Weight Loss Diet?

Yes, low-fat or fat-free dairy products like yogurt and milk are excellent sources of calcium and protein.