Maintaining a healthy weight is important for your body. In addition to lowering the risk of heart disease, stroke, diabetes, and high blood pressure, it can also lower the risk of several different cancers. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management plan. It’s not easy being overweight or obese. Weight loss can be especially difficult when you have no idea what to eat when trying to lose weight. Here are some foods that are scientifically proven to help you slim down in a matter of weeks.
Fruits
A study found that eating three servings of fruit per day can result in a 3.4-pound weight loss after six months. Fruits are high in water content, which helps you feel fuller, longer. Plus, fruits are low in calories and packed with nutrients to nourish your body.
Vegetables
Fruits and vegetables are a vital part of any diet. They’re full of vitamins, antioxidants, and fiber that can help keep you healthy. In addition to being low in calories, they’re also filling. In fact, a study found that people who increased their vegetable intake by 400 percent lost twice as much weight as those who didn’t increase their intake at all.
While the study only tracked the participants for eight weeks, it’s clear that eating more veggies can help you lose weight. There are so many different types of vegetables to choose from too, so eating them shouldn’t be hard at all!
Lean Proteins
Lean proteins are a great way to reduce your overall calorie intake. Not only do they help you feel full, but they also provide you with the protein that is crucial for maintaining optimal muscle mass. Lean proteins include fish, eggs, chicken breast, and most red meats.
Healthy Fats
Your body needs fat to function properly. Saturated fats are an essential part of a healthy diet, but this doesn’t mean you should be eating deep fried food every day. It may sound counterintuitive, but the best way to lose weight is to consume healthy fats. Certain healthy fats, like the Omega-3 fatty acid found in fish oil, help promote weight loss by reducing inflammation. This helps your body have more energy and shed pounds at a faster rate.
Whole Grains
Eating whole grains is one of the best things you can do for your waistline. Whole grains are nutritious and high in fiber content, which helps keep you full for longer. They also happen to be low in calories, so they help with weight loss.
Pairing your whole grain food with lean proteins like eggs or poultry can help you feel satisfied without consuming too many calories. Quinoa, barley, brown rice, and steel-cut oats are all good sources of whole grains.
Dairy Products
Dairy products are a great source of calcium. Calcium not only helps with healthy teeth and bone density, it also can help to increase fat burning. You’ll want to make sure you’re choosing the right type of dairy product for your age, as milk may be too acidic for those who are lactose intolerant.
Alcoholic Beverages
One of the most effective and proven ways to lose weight is to decrease calories. Alcoholic beverages can be a great way to cut calories and still enjoy a drink. One standard drink contains about 150 calories. That’s enough to offset the need for another meal, which helps you keep your calorie count lower.
Takeaways
Want to lose weight? Eating the right foods can help you cut calories and achieve your weight loss goals. These 10 healthy food items are all low in calories and high in nutrients, so you can feel great about what you’re putting into your body.
