Losing weight is hard. You need to follow a healthy diet with effective weight loss foods and a good exercise plan to lose weight.
Eating properly is the most important thing when it comes to weight loss. Knowing what foods are good for you is a huge struggle.
Not all foods are equal. All have different effects on your body. So to make things easier for you, we made a list of the top 10 foods for weight loss that are science based –
Top 10 Weight Loss Foods
1. Whole Eggs
Eggs are among the best food you can eat to lose weight. You need to eat fewer calories to lose weight. Eggs are low in calories. One egg contains only about 78 calories.
Studies suggest that high-protein foods reduce appetite and increase fullness compared to low-protein foods. Eggs are high in protein. Eating eggs for breakfast increase fullness and reduce food intake during later meals.
Many studies have been done on the effects of eating eggs in the morning. One study found that people who ate eggs for breakfast ate 270-470 calories less at lunch and dinner.
Studies also showed that eating eggs for breakfast cause up to 65% greater weight loss over 8 weeks.
Protein and fiber are very satiating. Nuts are high in protein and fiber.
Nuts are also high in calorie. But studies suggests that if you eat nuts, you are likely to eat less later in the day. This decrease makes up for nut’s calorie.
Nuts are also resistant to digestion. So it’s hard for the body to access their calorie. About 20% of the calorie never get absorbed by the body.
Several study has found that nuts cause weight loss and reduce waist size. One study shows that people who substituted nuts with other foods lost about 1.4 extra pounds and half an inch from their waists.
3. Apple Cider Vinegar
ACV lowers blood sugar level and insulin levels. Controlling blood sugar level is beneficial when it comes to losing weight. You can reduce your cravings for food by controlling blood sugar level. So ACV is a good option if you are trying to lose weight.
In one study, 12 healthy volunteers were given one of three levels of vinegar: 18, 23 or 28 mmol acetic acids. Then they were given a portion of white bread containing 50 g carbohydrates.
Subjects consuming the highest amount of vinegar reported higher rates of satiety. So they are likely to eat fewer calories for the rest of the day.
One other study shows that vinegar makes people eat 200-275 fewer calories for the rest of the day.
4. Fruits and Vegetables
Fruits and vegetables are an important part of a healthy diet. They are some of the healthiest food you can eat. Fruits and vegetables have some properties that make them effective weight loss food.
Studies suggest that people who eat most fruits and vegetables are healthier than those who don’t.
Most fruits and vegetables are low in calories. So you can eat a lot of fruits and vegetables without consuming too many calories. They are also high in soluble fibre. Some studies suggest that soluble fibre causes weight loss. They also produce a fatty acid called butyrate, which have a significant anti-obesity effect.
Also, researchers speculate that the high amount of water in fruit and vegetables fill you up quickly. So you tend to eat less.
Fruit also works as a healthy alternative to snacks. Whenever you feel craving for snacks, eat a fresh fruit. You will satisfy your craving and reduce your calorie intake for fast weight loss.
5. Chia Seeds
Chia seeds are one of the most nutritious foods. It is also one of the best sources of fibre. One serving of chia seed has 11 grams of fibre.
When you eat them, these fibre allows chia seeds to absorb up to 11-12 times their weight in water. So they expand and turn into a jelly-like substance in your stomach. As a result, you feel full.
Studies also show that chia seeds can help reduce appetite. So it’s a good food for weight loss.
You can add them to your smoothie, salad or over almond butter.
6. Lean Beef and Chicken Breast
Meat has a bad reputation. People think that meat raises the risk of heart disease and diabetes. This might be true for processed meat. But unprocessed meat is truly harmless.
People also think that red meat causes cancer. But studies found that red meat has only a very weak correlation with cancer.
Meat is a weight loss friendly food. Because it’s high in protein.
Studies found that high protein helps you burn additional 80-100 calories per day. Studies also found that you can cut your craving by up to 60% if you increase your protein intake by 20-25%.
So it doesn’t make much sense to not eat meat if you are trying to lose weight.
Drinking water benefits weight loss. Water is an appetite suppressant. Drinking water before meals can make you feel fuller and reduce your food intake.
One 12-week study found that people who drank half a liter of water 30 minutes before a meal lost 9 pounds over the course of the experiment.
Water also increase calorie burning. This known as resting energy expenditure. One study found a 30% increase in resting energy expenditure after drinking cold water. This is because when you drink cold water, your body needs to warm the water up to body temperature. So it uses extra calories.
Based on various studies, drinking 1-2 liters every day should be enough to help with weight loss.
8. Full-fat Yogurt
Yogurt is a good source of calcium. Calcium slows down production of the hormone control, which significantly lowers belly fat.
A team from Harvard analyzed the eating habit of around 120,000 people. Yogurt was the highest ranked food linked with weight loss.
Another study found that people who ate three servings of yogurt a day lost 22% more weight and 61% more body fat.
Yogurt is also a good source of protein and contains little fat. So it’s is a great food for weight loss.
Eating yogurt regularly can also lower LDL “bad” cholesterol, and reduce inflammation.
Protein is extremely important for weight loss. They reduce appetite and burn more calories.
One study found that protein at 30% of calories caused calorie intake drop in participant by 441 calories per day. So eating fish and meats is important when you are trying to lose weight.
Salmon is probably the best source of protein when you are trying to decide on a fish. In one study with animals, researchers found that groups eating salmon had significantly lower weight gains than groups eating other fishes.
Salmon also help prevent insulin resistance and type II diabetes.
Eat fish 2-3 time a week and make salmon your biggest source of protein from fish.
All beans are superfoods. They are high in protein and fibre. These to nutrient plays the most important role in weight loss.
In one 4 weeks study, 25 people were given either a placebo or 1000 mg of white bean extract twice a day. Those who got beans lost an average of two pounds more than those who got the placebo.
If you’re unsure how to eat beans: you can add garbanzo beans in a salad, kidney beans in vegetarian chili, and white beans in salad or soup.
What other food do you think deserve a place on this list?