You’ve tried it all, yet; that fat around your abdomen still persists. The scale hasn’t changed since you started your weight loss diet, and you feel like giving up. What is it that you are doing wrong?
More often than not, the problem could be in the sneaky foods that encourage cravings, increase our appetite or even lead to water retention. In other words, there are some food types that encourage weight gain, while some encourage weight loss.
This does not negate the importance of physical activity and exercise as part of encouraging weight loss. However, weight loss cannot be achieved without proper nutrition and diet to help augment your overall well-being. Below are the top five weight loss friendly foods.
Leafy Greens and Cruciferous Vegetables
Leafy greens such as kale and spinach are high in fibre and low in carbs and calories. Fibre helps keep you full for longer. Some studies have also shown that the vitamins, minerals and antioxidants found in green leafy vegetables help burn fat (Kris Gunnars, 2018).
Cruciferous vegetables such as cabbage and broccoli are also extremely rich in fibre. Additionally, they have been found to be high in protein content is essential to curbing cravings and improve satiety (Kris Gunnars, 2018).
Nuts and Legumes
According to a 2015 study published in the Journal of the American Heart Association, nuts aid in lowering abdominal fat. This is because nuts are high in monounsaturated fats, which alongside polyunsaturated fat, is a healthy type of fat (Jaclyn London, 2019). Healthy fats also help lower bad cholesterol, which in turn, help protect and improve cardiovascular health (Emily Wax, 2018).
Legumes such as beans, chickpeas, peas and lentils are great for improving satiety and lowering our calorie intake as well. This is because, just like Cruciferous vegetables, they are rich in protein and fibre content.
Numerous studies point to the effectiveness of eggs in aiding weight loss. Yet, the question that most people ask, is how eggs are able to do this? From the research findings, eggs happen to influence the hunger hormone known as ghrelin. In other words, eggs increase satiety and reduce feelings of hunger.
Fish such as Tuna, Sardines and Salmon are extremely healthy and beneficial for weight loss. They are rich in Omega 3 fatty acids which are known to help lower bad cholesterol, which in turn, leads to weight loss (Freydis Hjalmarsdottir, 2018). Due to this reason alone, fish is very beneficial for individuals struggling with obesity or/and Metabolic syndrome.
Additionally, the above types of fish are rich in lean protein, which help improve satisfaction and curb cravings. Salmon has been found to be a rich source for vitamin B6; a vitamin that is essential for aiding stress regulation. Stress has been linked to weight gain, making Salmon a great food choice to combat stress and weight at the same time (Jaclyn London, 2019).
Oatmeal contains a type of soluble fibre known as beta-glucan. This fibre improves satiety and reduces calorie intake during the day (Metropulos, 2018).
Notably, oats are probiotics which are essential in increasing good bacteria in your gut, while simultaneously, lowering bad bacteria (Jaclyn London, 2019). This, in turn, improves gut health and encourages weight loss.
In conclusion, trying to lose weight cannot be achieved if you do not change your diet and nutrition. To do so, you need to know which foods are good for weight loss first. The above-mentioned foods are weight loss friendly and should be included in your diet every day.
Emily Wax, R. (2018, April 23). Facts about monounsaturated fats. Retrieved May 28, 2019, from Medline Plus: https://medlineplus.gov/ency/patientinstructions/000785.htm
Freydis Hjalmarsdottir, M. (2018, October 15). 17 Science-Based Benefits of Omega-3 Fatty Acids. Retrieved May 28, 2019, from Healthline: https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
Jaclyn London, M. (2019, April 5). 27 Super Foods That Will Help You Lose Belly Fat. Retrieved May 28, 2019, from Good House Keeping: https://www.goodhousekeeping.com/health/diet-nutrition/advice/g781/belly-fat-foods/
Kris Gunnars, B. (2018, July 11). The 20 Most Weight-Loss-Friendly Foods on The Planet. Retrieved May 28, 2019, from Healthline: https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods#section1
Metropulos, M. (2018, January 15). What are the best foods for weight loss? Retrieved May 28, 2019, from Medical News Today: https://www.medicalnewstoday.com/articles/320613.php