You know what they say: “You are what you eat.” Whenever you eat, it triggers appetite hormones in your body. If you don’t provide your body with enough of the right macronutrients, your appetite can get out of whack. When you eat too much junk food, you’ll inevitably gain weight. Conversely, if you eat a diet rich in the right nutrients, you’ll burn more calories and lose weight naturally. The right food for weight loss is the one that keeps you feeling full, satiated, and energized. Here are the top 10 foods that will keep you full and help you lose weight !
Oats are a high fiber and low glycemic index (GI) food. It helps regulate blood sugar levels and suppress appetite. Chances are, you’re already eating a bowl of oats every day. However, you might want to plan a special bout of oatmeal consumption to shed some pounds. Not only is oatmeal healthy, but it’s also filling.
A breakfast oatmeal bowl is a good source of fiber and protein that will keep you full for a long time. To maximize the benefits of oats, you should purchase organic oats, as conventional oats have been treated with pesticides. If you’re on a budget, you should also consider making your own oatmeal at home.
Spinach is a well-known superfood for weight loss. It’s a great source of vitamins, minerals, and antioxidants that help fight free radicals and promote fat loss. A study found that one cup of spinach contains more than 5.5 times the amount of Vitamin K than an orange.
This vitamin helps the body use calcium from the diet and maintain blood pressure levels. Spinach is also low in calories, making it useful for weight loss.
However, you should be careful when cooking spinach, as it can easily turn soggy and get slimy. You should drizzle some extra virgin olive oil or butter to help retain its crispness. Other than that, you should also keep in mind that spinach is a low-calorie food.
Beans are a low-GI carbohydrate food that helps control insulin levels and reduce the risk of type 2 diabetes. Beans are also a good source of fiber, protein, and complex carbohydrates, which will keep you full for longer hours. In addition to that, beans are also a low-fat, low-cholesterol food, which will help you maintain a healthy weight.
If you have trouble controlling your appetite and cravings, you should keep in mind that beans are a natural appetite suppressant. A study found that overweight and obese individuals who consumed a diet rich in legumes lost more weight and body fat than those who didn’t.
Besides, beans are also good for lowering blood pressure levels. However, you should be careful when planning your meal, as beans can quickly turn soggy if you don’t cook them properly.
Nuts are low-fat and high-nutrient foods. They contain essential fatty acids and proteins that will keep you full for longer hours. Nuts are also high in fiber and monounsaturated fats, which will help in regulating blood sugar levels and prevent obesity.
A study found that people who consumed nuts 5 days a week for 12 weeks lost significantly more weight than those who didn’t. Besides, nuts are also rich in magnesium and vitamin E, which help in weight loss. However, you should be careful when buying nuts because some nuts contain a lot of calories.
If you love grapefruits, you should definitely keep eating them. Grapefruits are rich in fiber and contain flavonoids, which are antioxidants. Besides, it’s also a low-calorie food. Therefore, you don’t need to worry about losing weight while consuming grapefruits.
However, you should keep in mind that grapefruits are high in sugar; therefore, you shouldn’t consume a large quantity of grapefruits in a day. A study found that people who consumed grapefruits 2 or 3 times daily for 12 weeks lost significantly more weight than those who only consumed grapefruits once a week.
Sweet potatoes are rich in fiber and complex carbohydrates. It helps in regulating blood sugar levels and preventing diabetes. Besides, sweet potatoes are also a good source of vitamin B6 and vitamin C, which are known to promote weight loss.
It helps in increasing metabolism rate and increasing the body’s ability to burn calories. Therefore, you don’t have to worry about cravings for sugar or carbohydrates as you consume sweet potatoes. A study found that people who consumed sweet potatoes for 6 months lost more weight than those who consumed white potatoes.
Dark leafy greens, such as spinach, kale, and broccoli, are good sources of vitamins, minerals, and antioxidants. Your body needs minerals to function properly and maintain a healthy weight. A study found that people who consumed 3 portions of dark leafy greens daily for 12 weeks lost significantly more weight than those who consumed a placebo. Besides, dark leafy greens are also a good source of fiber, which will help you feel fuller for longer hours.
Eggs are a great source of protein, which is known to suppress appetite. In addition to that, it is also rich in vitamins, minerals, and other important nutrients. A study found that people who consumed eggs for 6 months lost significantly more weight than those who consumed a placebo. Eggs are also a low-fat and low-cholesterol food, which will help you maintain a healthy weight. However, you should be careful when choosing the type of eggs you should purchase. The best way to do it is to purchase organic eggs.
Fish is a good source of protein, which helps in controlling your appetite and promotes satiety. Besides, it’s also rich in vitamins and minerals, which will keep you full for longer hours. A study found that people who consumed fish 2 or 3 times a week for 12 weeks lost significantly more weight than those who consumed a placebo. Moreover, fish is also a good source of omega-3 fatty acids, which are known as the “miracle nutrients”. You should, therefore, consume fish 2 or 3 times a week to reap the benefits of omega-3.
Chia seeds are good sources of protein, fiber, and omega-3 fatty acids. It’s also rich in antioxidants that promote weight loss. A study found that people who consumed chia seeds for 12 weeks lost significantly more weight than those who consumed a placebo. Besides, you can also use chia seeds to make chia seed pudding if you’re on a weight loss diet. All you have to do is mix chia seeds and honey together in a bowl and consume 1 bowl for every 2 occasions you want to binge eat.
The key to losing weight is to eat healthy, nutritious foods and to drink a lot of water. This article features some of the top foods for weight loss that will keep you full, energized, and healthy. Always make sure to drink water throughout the day to keep your metabolism high and your body hydrated.