If you have decided to lose weight, then you came to the right place. I will list and explain 40 healthy food options to help you shed those unwanted pounds. These foods can also help in getting a flat stomach in combination with other methods. One of the easiest ways to diet is to eat meals low in carbohydrates. Recent studies showed that low carb diets work more efficiently than low-fat diets. So, i guess your question now is what is in this list of healthy foods to lose weight?
Selecting healthy and nutritional food items are the goal here to enable you to lose weight healthily. I have been struggling with my weight because of my love for carbohydrates and sugary treats as well as soft drinks. But, I noticed when I gradually weaned myself of sugary drinks and high fructose juices (that are 0% real juice), I found that I was able to lose weight quickly and I stopped craving fried foods.
Some of the foods below can make a great addition to a keto diet food list.
My List of Healthy Foods to Lose Weight
Let us start with the following list to learn ways to eat healthily, stay satiated and lose weight.
Meat and Eggs
1. The infamous egg:
Whole eggs are the ideal protein you can consume. Eggs had a bad reputation, but recently it regained its honor, and it is now known to maintain healthy weight loss goals. Eggs are high in protein, which will keep you satiated for a longer time.
In general, Poultry is high in protein without carbohydrates; It helps you stay fuller longer and eliminates cravings for high fatty foods and sweets. Stick to grilled chicken breast or turkey breast to maintain its low-fat content.
3. Lean Red Meat:
Red Meat preferably Bison, Veal and lean Beef, is highly satiating and loaded with iron and B12. Stay away from marbled meats like ribeye and limit your portions to fist size serving. Grilled meat is healthy when consumed in moderation.
4. Healthy Fish:
Salmons contain the right amount of proteins, good fats and many nutrients that help keep you healthy. Seafood has high iodine content to help fight thyroid disease which maintains healthy body weight.
Health-conscious individuals appreciate Kale because it is rich in fiber, vitamin C, vitamin K and carotene antioxidants. You can add Kale to your daily salad, or you can juice it with your favorite fruit to reap its weight loss benefits.
Broccoli is a flavorsome cruciferous vegetable that can be easily included in your daily meals to benefit from its high vitamin C, vitamin K, and fiber content. This vegetable is very versatile; you can cook it with lean meat or chicken. You can also add it raw to your salad or boil it and eat it with some melted cheese for taste.
Asparagus is a spring vegetable that is very high in fiber, vitamin C, folate, vitamin K and carotene antioxidants. It is considered a weight loss vegetable for its high content of protein as compared to other vegetables. You can eat Asparagus grilled with your favorite lean meat or grilled poultry.
Cucumbers are great in Salads, and their water content helps with hydration and keeps you fuller faster.
Tomatoes are flavorful and sweet and often classified as fruit or berries. They are high in vitamin C and an excellent source of potassium.
10. Chili pepper:
Chili pepper helps with lose weight as well as diminish hunger. To spice up your meal add chili pepper to help you lose weight.
11. Got Corn:
Corn is healthy when eating without added butter or lots of salt. Corn is filling, and it has a sweet taste that can satisfy a sweet tooth. Simply add pepper and your favorite spices and enjoy corn as a delightful treat.
While potatoes, like eggs, had a bad rap, studies proved that baked or boiled potatoes eating without added butter or cream do not increase weight. On the contrary, if you eat a small potato with dinner, you will stay full longer and will not crave sweets before bedtime.
Beans and Legumes
Hummus is a Mediterranean spread/dip like food made of garbanzo beans. It is full of protein and low in carbohydrates and will help you lose weight by keeping you fuller longer. Try eating Hummus with celery or carrots, instead of pita chips that are high in carbs, and you will discover a new snake or appetizer.
Legumes, such as Black beans and Kidney beans are helpful with weight loss because they are high in fiber and protein. Various studies proved that legumes contain some resistance starch.
15. Black beans:
Beans are a very economical food, packed with an excellent amount of proteins. You can include beans in your daily meals because they are slow to digest and will keep you full longer. Black beans are legumes you can bake or slow cook. Black beans are high in fiber and chock full of protein.
16. Kidney beans:
Kidney beans are used in Asian countries in a full course meal because they help in weight loss and are high in protein, fiber, and nutrients.
Fruits and Berries
Apples contain pectin that slows digestion and promotes feelings of fullness. Apples pack all sorts of vitamins and fibers that are necessary for healthy weight loss. Consume one apple half an hour before a meal, and you will be satisfied with less food on your dinner plate.
Avocado is a vegetable that is very high in protein and is perfect in salads or just a quick snack.
Strawberries are a high source of vitamin C, manganese and antioxidants. They are low in carb and nutrient-dense fruits which gives you a sweet treat without increasing your cravings.
Citrus fruits as oranges, lemons, and grapefruits are very high in vitamin C and carotene antioxidants. They help in weight loss through their detox and cleansing effect.
Watermelons have a high water content, and full of fiber which can keep you hydrated during hot summer months and encourages the reduction of food intake.
22. Seasonal Fruits:
Try eating fruits in their season; your body will benefit tremendously and gain its satisfying health effect.
23. Greek Yogurt:
Yogurt, especially Greek Yogurt is full of antioxidant that helps your system rid itself of toxins. Yogurt is calcium and protein-rich food that will make weight loss an easier task.
24. Cottage cheese:
Cottage cheese, low sodium, and low-fat, is an excellent salad topping that has many health benefits and is a low-carb food.
Nuts and Seeds
Almonds are full of good fats that keep you satiated while losing weight. A Handful of almonds make for a wholesome snack and great salad topping for a satisfying meal.
Walnut is another type of nut that is high in omega-3 fatty acid and contains many nutrients.
27. Chia seeds:
Chia seeds, a low carb food that helps you achieve your weight loss goals.
28. Sabja seeds:
Sabja seeds have proved to help with weight loss. You can include Sabja seed in any drink or add to any fruit when you juice it.
Did you know that you can confuse thirst with hunger? Drinking water is the best thing to do when you feel hungry. Water can help you lose weight by satisfying your thirst and hunger.
30. Fresh juice:
Juicing gives you a healthy dose of vitamins and minerals from your favorite vegetable and fruits. Drinking freshly squeezed fruit or vegetable juice can improve your health and promote sensible weight loss.
31. Honey/Lemon water:
Mixing honey with lemon creates a potent drink for weight loss. Add warm water and drink the mixture first thing in the morning to reap its health benefit.
32. Apple cider vinegar:
Adding apple cider vinegar to your salad maintains the acidic levels in your digestive tract and aid in your weight loss. You can also drink a cup of water with two teaspoons of Apple cider vinegar to help your digestive tract.
33. Carbonated Water – Soda Water:
When I get cravings for a soft drink, I reach for Club soda which is carbonated water that is perfectly acceptable as long as it has no added sweeteners.
Tea, especially green tea, may slightly boost fat burning. Enjoy a cup of herbal tea whenever you feel hungry or irritated. Tea has a very soothing effect on the body.
Coffee is a good source of antioxidants. Do not add harmful sweeteners to your coffee. Black is best, but raw sugar is allowed in moderation.
Oats are rich in soluble fibers that boost your body with energy and help you lose weight.
37. Brown rice:
Brown rice is rich in fiber which will help regulate your system and help keep you full longer.
Fats and Oils
38.Extra Virgin Olive Oil:
Extra virgin olive oil is packed with powerful antioxidants and anti-inflammatory compounds and has many benefits for cardiovascular health. It also helps with weight loss by making you feel full and satisfied.
39. Coconut oil:
Coconut oil is a great source of fat that can keep you satiated and feel energetic and make you healthy while helping you lose weight.
40. Herbs and Spices:
There is an infinite variety of savory herbs and spices, low in carbs that you can enjoy. They have a compelling nutritional value and add flavor to a bland meal. Try reducing salt, but enjoy garlic, ginger, cinnamon, pepper, mustard, and oregano.
Many advise that you be cognizant of the number of calories you consume in a day by counting the calories of each food item you consume in each day. Some of the foods above are healthy low calorie snacks. It is simple math, the fewer the calories consumed, the faster you will lose weight. Sounds familiar?
However, according to the article in the New England Journal of Medicine, limiting your carbohydrate intakes, like sugars, sweets, pasta, bread and soft drinks will help you lose weight much faster and keep it off in a healthier fashion. Review the 40 foods mentioned above and incorporate them into your daily meal plan and you will see the pounds fall off much more comfortable.
I wish you a happy journey to a healthier weight goal.
Hope you enjoyed my list of healthy foods to lose weight. Let me know your thoughts!