Top 32 Healthy Living Foods To Help You Lose Weight

Each one of us is born with a certain number of fat cells. Eating protein-rich meals, rather than higher-carbohydrate ones, leads to more satisfaction, less hunger and more fat burn.

When it comes to fat loss, diet is king. Focus on eating more smaller meals rather than 2 or 3 large ones. This strategy will definitely increases your metabolism and keeps you feeling fuller throughout the day while eating less overall.

Also Read: 12 Calcium Rich Foods You Need To Know

When you attempt to lose weight, it’s often important to familiarize yourself with the calories you burn versus those you consume through your diet. Increasing your physical activity while cutting down on your caloric intake is the key to weight loss. Although you might make smart dietary choices, it’s easy to unknowingly increase your caloric intake through the addition of many condiments.

Each one of the following foods is clinically proven to promote weight loss These healthy foods not only reduce your fat but are also known to help prevent & fight cancer, heart disease, and other conditions.

1. Apples

Apple is one of the most important antioxidant and a dietary fiber. Apple may be good for your heart but it also helps to reduce the weight.

Apple also balances your blood sugar levels which further strengthen your immunity and improve your eyesight. The another use of apple is to prevent cancer and control diabetes.

2. Whole Grain Bread (Brown Bread)

This whole grain bread is made up of grains that are fully intact which includes whole barley, brown rice and oats.

Whole Grain Bread is one of the healthiest option which helps to reduce the weight. The average slice of whole grain bread contains only 60-70% calories.

3. Coffee

Coffee is the world’s favorite hot drink with an estimated 2.25 billion cups drink every day globally.

Coffee boosts brain power – Coffee with sugar can turn you into a little genius for a while because the combination of caffeine and glucose activates certain sectors of your brain.

Black Coffee is extremely low in calories i.e. one cup of black coffee contains as little as 2 calories. If you’re trying to lose a significant amount of weight or even just drop a few extra pounds, you’ll probably be better off taking your coffee black. The fact that coffee is so low in calories makes it a healthy and weight-loss friendly alternative to many other beverages such as soft drinks.

4. Grapefruit

Grapefruit contains many health benefits, such as being rich in vitamin C, rich in fiber, being antimicrobial and containing an array of other helpful vitamins and minerals.

The original grapefruit diet –

• Eat half a grapefruit or four ounces 100% grapefruit juice before each meal
• Eat two eggs and two slices of bacon for breakfast each day
• Eat protein of your choice with salad and dressing for lunch
• Dinner is meat, fish with vegetables
• At bedtime you have a glass of skim milk or tomato juice

According to new diet plan, Eat half a grapefruit as part of a calorie controlled up to 400 calorie high-protein breakfast every day.

5. Mustard

Mustard however is an ideal choice to lose weight because of its low caloric value. If you take care to make a sandwich with low-calorie bread, lean luncheon meat and low-calorie cheese, you might negate your vigilance by making the mistake of loading the sandwich with condiments that can easily add dozens of calories.

Mustard is natural and totally safe, it can be used every day, and it really works.

6. Peppers

Black Pepper is one of the most common specific use in the world. Its already known for its aroma flavor and then for health benefits.

Black pepper is an excellent fat burner which prevents reclamation of fat oxidative stress slow down the process of new red cell formation and stimulate energy expenditure.

Black Pepper also helps in reduction of total free fatty acids, phospholipids, triglycerides and cholesterol levels in the plasma and lipid profiles.

The Piperine present in black pepper has a significant anti-obesity activity which prevents new fat cell formation. Black Pepper is a thermogenic food. Thermogenic foods help to speed up metabolism and increase calorie expenditure by stimulating the production of heat in the body.

7. Potatoes

Many people say they want to lose weight but they never do. They come up with excuses about why they can’t work on weight loss, instead of realizing the first step to losing weight is to make a commitment.

The popular potato diet claims to help you lose up to one pound per day by eating nothing but plain spuds for 3 to 5days.

Studies on the potato diet specifically are unavailable, but it may help you lose weight simply because it’s very low in calories.

8. Rice

There are a lot of misconceptions related to rice like it makes you fat and increases the blood sugar levels but the truth is, its always produces stunning weight loss and medical results. The diet has been shown to reverse and cure kidney ailments and high blood pressure.

Rice is also low in fat, is an easily digestible, gluten-free grain that offers a number of B vitamins as well.

9. Soups

A wonderful soup to help boost your immune system. Vegetable soup is an ideal choice to help you lose weight. Most varieties of vegetable soup contain 100 calories or less per serving. Plus, vegetables contain lots of fiber, which helps you feel full and satisfied so you eat less all day.

Below are the 4 best healthy soups that can help you lose your weight up to 8-10 pounds in just single week:

• Vegetable soup
• Cabbage soup
• Sweet potato and chicken soup
• Hummus Soup

10. Spinach

Spinach is ranked as number one super food for weight loss. Spinach is a rich source of vitamins, iron, phytochemicals and minerals. It is indeed a super food for fitness freaks.

Here are the best 4 healthy spinach recipes which helps you to easy lose your weight:

• Feta And Chickpea Salad – 190 calories
• White Beans And Spinach – 180 calories
• Green Protein Smoothie – 310 calories
• Chicken and Spinach – 240 calories

11. Tofu

Tofu, also known as bean curd, is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness; it can be silken, soft, firm, or extra firm.

Beyond these broad categories, there are many varieties of tofu. For particular Tofu salad, is low in calorie, low carb and high fiber.

Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat which makes your metabolism run on high and even lowers cholesterol.

12. Barley

This filling grain stacks up favorably to rice and potatoes.

Hulled Barley which is far better than Pearl Barley as its contained more fiber and four times the thymine. Pearl barley as it’s a most common form of barley is easily available and takes less time to cook.

According to some study, Barley effectively lowers cholesterol by up to 15 percent and has powerful anti-cancer agents.

13. Beans

Beans and legumes are a good addition to your weight loss diet because both are high in protein and fiber.

There are so much confusion out there when it comes to beans and legumes, because you may have heard of some of these diets that say you should never eat beans. They’re terrible for you. They’re gonna harm your gut and on the other side you may hear sides from like very plant-based diets or like beans are a great source of protein and fiber and they can really help with weight loss.

Beans are phenomenal because we know from a weight-loss perspective foods that are high in fiber and high in protein are gonna keep you full longer keep your blood sugar levels stable and that’s just gonna help you lose weight and feel amazing and not be hungry all the time.

14. Berries

Berries can burn fat believe it or not? Berries are a great source of potassium that can assist you in blood pressure control.

Some unique berries like Strawberry and Sea Buck thorn Berry that can help you reach your physical goals but might just help you feel a little bit better too.

15. Broccoli

One of the biggest misconceptions about a keto or low-carb diet is that all the foods you’re going to eat will be bland or cooked to death.

Broccoli is one of the most amazing food as it’s rich in all of the vitamins and the minerals. As a matter of fact, most dark green leafy vegetables are rich in the different vitamins and minerals.

When you’re buying broccoli, pay attention to the color. The tiny florets should be rich green and free of yellowing. Stems should be firm.

16. Buckwheat

Buckwheat is a naturally gluten-free grain that’s related to the rhubarb plant. It’s a versatile grain that can be steamed and eaten in place of rice or the whole seeds can be ground into a fine flour.

Buckwheat has high levels of fiber and is a great source of protein while most buckwheat recipes will recommend using buckwheat flour is part of a blend.

You can use 100% buckwheat flour for recipes like pancakes or you could try roasting whole buckwheat groats and adding them into your favorite blend of granola.

17. Cabbage

Fruits and vegetable always helps you to lose weight! Detox Cabbage Soup is one of the most delicious, simple, easy to make soup which is full of vitamins and minerals.

Cabbage soup diet is a very extreme diet so basically you eat a specific recipe for cabbage soup for seven days straight.

18. Carrots

Carrots are natural and highly beneficial food that you can make for lose weight.

A medium-sized carrot carries about 55 calories and is a nutritional powerhouse. The orange color comes from beta carotene, a powerful cancer-preventing nutrient.

Carrots are packed with vitamins, especially vitamin A. And not just that, carrots offer a small-but-significant amount of fibre per serving – around 14 percent of the daily value in a cup of raw carrots, and 18 percent in a cup of boiled carrots.

19. Chicken

The reason chicken is always included in a healthy diet is because it is basically a lean meat, which means it doesn’t have much fat.

White meat contains 245 calories per four ounce serving which is an excellent source of protein, iron, niacin and zinc.

Here are some chicken recipes which helps you to reduce your weight:

• Easy salad with avocado – 360 calories
• Ground chicken with carrots – 350 calories
• Healthy salad with lettuce – 300 calories
• Green bean – 370 calories
• Zucchini with potato – 360 calories
• Cauliflower fried rice – 400 calories
• Vegetable soup – 370 calories
• Avocado & corn – 340 calories
• Carrots with broccoli – 320 calories
• Quick and easy chickpea and spinach – 390 calories

20. Corn

Corn is an incredible variety of maize that has a delicious taste and savored by one and all! This starchy vegetable is high in carbohydrates and is widely used in many Indian and continental dishes to suit the taste buds of many.

Sweet corn is a vegetable that is full of starch. This means it is high in carbohydrate content. It contains multiple nutrients that can reap benefits for the body. Sweet corn works well as a side dish, or can be used as an ingredient in soups, salads or casseroles.

By adding it in other foods, you can increase the nutrient content even more. Sweet corn is rich in a source called folate. Folate is commonly known as vitamin B9, which effectively lowers the homocysteine levels in the body.

21. Cottage Cheese

The success of any diet depends on the calories you consume versus the calories you burn through activity. Foods like cottage cheese have elements that can support your weight-loss efforts. You obviously need to find a brand that is labeled low-fat or non-fat.

Tuna and cottage cheese can be found in a wide variety of different delicious healthy protein foods.

Cottage cheese is an awesome supplier of lean protein and aids with preventing weight gain by keeping your blood sugar balanced.

22. Figs

Fiber-rich figs are low in calories at 37 per medium raw fig and 48 per dried fig.

Losing weight is easier when you include enjoyable low-calorie foods in your regular diet. Figs are slightly sweet and satisfying fruits that can be a regular part of a diet for weight loss, and including these fruits and your meal plans can help you stick to them without feeling deprived. Consume them as part of a calorie controlled balanced diet for best results.

23. Fish

According to the Dietary Guidelines for Americans, adults should eat no less than 8 oz of seafood every week. Fish provides you with many necessary nutrients, and it’s a perfect source of omega-3 fatty acids.

Parents often teach their kids that fish is good for their health however specialists don’t recommend eating this product more than three or four times a week.

Eat fish every day your metabolism becomes better the quality of your skin improves and you sleep better and have better concentration.

Fish like salmon mackerel tuna trout herring and sardines are rich in omega-3 fatty acids. These are the acids that help your brain work and support the health of your heart.

24. Kiwi

Kiwi, one of the healthiest fruits in the world. They are rich in Vitamin C, Vitamin K, Vitamin A, Vitamin E, Vitamin B6, Calcium, Iron and Omega3 Fatty acids.

Kiwi is a natural immune booster it improves our cardiovascular functions brain functions stimulates digestion boosts metabolism and fights free radicals.

Consuming them daily will significantly boost your weight-loss goal. A single kiwi fruit has just 42 calories and you can eat a whole cup of kiwi fruit for 110 calories.

They are also easy to fit into a low-fat diet. Each Kiwi has only 0.4 gram of fat and even a cup of kiwi fruit has less than one gram of fat.

25. Leeks

These members of the onion family look like giant scallions, and are every bit as healthful and flavorful as their better-known cousins. They come as close to calorie-free food.

Pea Leak soup is just awesome and has a great flavor, not only good for you but an excellent low-calorie meal that will keep your weight under control.

The peas and leeks just go great with the smoothness of the potatoes; it just gives you that creamy texture without all the cream.

26. Lettuce

You won’t have to worry about calories if you eat a large amount of lettuce, but consuming too much can cause other concerns. If large quantities of lettuce take the place of other nutritious foods, you won’t get all your daily nutrients.

27. Melons

It is true that fruits contain sugar and certainly if you are eating too much fruit, the sugar content could impede your weight loss. You have to understand that fruit is far more than just the sugar content that gives us nutrients, minerals and antioxidants.

If you do this with the melon, you can easily lose weight and sleep better the hectic lifestyle that many of us carry makes us gain a lot of weight that we cannot get rid of.

Since we are very busy, we do not have time to exercise or go to the gym. Therefore many have expressed that he paid to find a way to rest and at the same time to lose weight.

Well that is already possible and best of all, it is extremely cheap this is possible thanks to the melon and its powerful properties. This fruit besides being very refreshing has a delicious flavor, so it will not be any sacrifice to eat.

28. Oats

You probably have heard a lot of good things about oats not only for their heart health benefits but for also weight loss.

The great thing about oats is they pack a lot of fiber. Now fiber is something our body doesn’t digest and it has a lot of health benefits as far as reducing our risk for chronic diseases and also helping to lower some cholesterol.

The good quality oats those that are environmentally friendly and free of impurities make you feel and look better on the inside and out. Oatmeal is also ideal for treating inflammatory conditions like eczema dermatitis and skin rashes. It also promotes healthy skin overall.

29. Onions

You can use onion in 2 forms either onion juice or onion soup.

For Onion Juice – There is no better way to imbibe all good properties of onion, than a glass of fresh onion juice, which will also help you to reduce weight.

For Onion Soup – Onion soup for weight loss has an effective impact in reducing weight, and if you want to lose your weight quickly, it is one of the best options. A regular diet of onion soup will make you lose, those extra pounds in a very short period of time.

30. Pasta

Pasta is a food that has kind of gotten a bad rap. We usually don’t think of pasta dishes as something that’s healthy but is that really true and are there ways that we can enjoy pasta without the guilt.

Pasta alone doesn’t make you fat. Try one of these 3 Healthy Pasta Recipes For Weight Loss:

• Broccoli and chicken pasta
• Turkey spinach pasta
• Tuna spaghetti recipe

31. Sweet Potatoes

When it comes to eating healthy there are many options to choose from but health experts say one vegetable in particular will give you multiple benefits that is good for you, stretching a lot of antioxidants as well as vitamins especially vitamin A. Sweet potatoes are also rich in fiber which many of us don’t get enough of each day.

While you may be aware of the numerous health benefits associated with sweet potatoes, chances are that you aren’t aware how sweet potatoes can help you to lose weight.

The high amount of dietary fiber, the low calorie content, and the high amount of water all work together to make sweet potatoes a great food if you are trying to lose weight.

One of the main ways that sweet potatoes can help you lose weight is due to their high amount of dietary fiber. Dietary fiber is important if you are trying to lose weight for a number of reasons.

First, fiber is bulky, meaning that foods that contain high amounts of dietary fiber will take up a lot of room in your stomach. This helps to keep you feeling full for a long period of time, thereby preventing overeating. Next, fiber is slow digesting. This means that it takes a long time for high fiber foods to leave your stomach and enter your digestive tract.

32. Tomatoes

As we all know that tomatoes are healthy, but did you know they can help you lose weight, too ?

According to new study, Just one glass a day can trim your waistline and help you drop some noticeable pounds. Of course there are dozens of reasons tomatoes can help you shed weight and slim down.

First of all, they’re extremely low in calories. A medium size tomato only has a mere 22 calories. Tomato also contains many vitamins and several other antioxidants which plays vital role in strong immune system.

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