How to Eat Healthy and Lose Weight?

Weight loss can be a tiring task. There are some things that you must remember whilst losing weight or hitting the treadmill :

Not all calories are created equal.

Different foods go through different metabolic pathways in your body.

They can have vastly different effects on your hunger, hormones and the number of calories you burn.

Now that we have got that out of the way, here is a comprehensive list of 10 foods that are scientifically proven to amplify/support weight loss!

1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

What’s more, they’re one of the best foods to eat if you need to lose weight, as they’re high in protein, healthy fats and can make you feel full with a very low amount of calories.

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.

2. Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates. They are also loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium.

3. Salmon

Fatty fish like salmon are incredibly healthy and satisfying, they keep you satiated for hours on a go with no repercussions on your waistline. Salmon is loaded with high-quality protein, healthy fats and various important nutrients.

Fish — and seafood in general — may also supply a significant amount of iodine.

This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally.Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.

4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.

Like other vegetables, they’re high in fiber and tend to be filling.

What’s more, these types of veggies generally contain relatively optimum amounts of protein.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

5. Lean Beef and Chicken Breast

Meat has been unfairly demonized. It has been blamed for numerous health issues, despite the fact that it is rich in proteins and essential vitamins/minerals. According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women. The truth is, meat is a weight-loss-friendly food because it’s high in protein.

Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80–100 more calories per day.

Studies have shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%.

If you’re on a low-carb diet, feel free to eat fatty meats. However, if you’re on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate.

6. Boiled Potatoes

White potatoes seem to have fallen out of favor for some reason.However, they have several properties that make them a perfect food — both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.They’re particularly high in potassium, a nutrient that most people don’t get enough of, despite the fact that it plays a vital role in moderating blood pressure. On a scale called the Satiety Index, which measures how filling different foods are, boiled potatoes scored the highest of all the foods tested. What this means is that by eating boiled potatoes, you will naturally feel full and eat less of other foods.Sweet potatoes, turnips and other root vegetables are also excellent.

7. Tuna

Tuna is another low-calorie, high-protein food.It’s lean fish, meaning it’s low in fat.

Tuna is popular among bodybuilders and fitness models who’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low.

If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil. I would be preferable if you chose fresh tuna over the canned alternative !

8. Beans and Legumes

Some beans and legumes can be beneficial for weight loss such as : lentils, black beans, kidney beans and some others.These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly.

9. Soups

Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories.

Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

10. Cottage Cheese

Dairy products tend to be high in protein.One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat.

Eating cottage cheese is a great way to boost your protein intake. It’s also very satisfying, making you feel full with a relatively low number of calories.

Dairy products are also high in calcium, which may aid fat burning.

Other low-fat, high-protein dairy products include Greek yogurt and skyr.