What are Healthy Foods For Losing Weight? Wich foods group is the best to lose weight? Let us examine the best foods to eat and drinks on a diet for losing weight.
What are weight loss foods?
Eating to lose weight is generally low-calorie food that helps to save calories. Also, meals are dietary fiber and protein foods that keep you full for a long time and foods with valuable nutrients that contribute to healthy energy metabolism.
Top Ten List of Best Food for Losing Weight
We have compiled a top list of the foods that most closely match the three criteria mentioned above.
These are the ten best foods for losing weight:
- Green beans
- Buttermilk
- Strawberries
- Spinach
- Grapefruit
- Low-fat curd
- Parsley
- Potatoes
- Unsweetened tea
- Broccoli
Why these foods are good for losing weight is explained in detail below.
Which food groups help you lose weight?
The following will explain which food groups are essential for losing weight and which favorable properties, valuable nutrients, and low glycemic index are in healthy foods for losing weight.
Micronutrients such as :
- Calcium
- Magnesium
- Phosphorus
- Iron
- Iodine
- Copper
- Manganese
- Vitamin C
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B12 (cobalamin)
These foods contribute to healthy energy metabolism. Furthermore, zinc contributes to normal fatty acid metabolism.
Healthy Foods for Losing Weight: Vegetables
Apart from water and thin soups, there are no foods with as few calories as vegetables. Vegetables are ideal for losing weight. You should add the following herbs to your list:
Tomatoes
Vegetables are known to consist only of water. Tomatoes have a water content of around 94 percent, which ensures low-calorie values of 21 kcal per 100 g for the versatile fruit, which contains vitamin A, beta-carotene, and potassium, among other things.
Asparagus
Asparagus – whether green or white – has 27 calories per 100 grams, consisting of over 90 percent water. Nevertheless, asparagus contains many vitamins and minerals. So it’s sad that this super vegetable for losing weight is only in season from March to June.
Brussels Sprouts
Fresh Brussels sprouts have the perfect nutritional values for foods that can help you lose weight: 4.0 percent protein and 4.3 percent fiber with only 3.5 percent carbohydrates and 0.5 percent fat. That gives just 43 calories per 100 grams. Brussels sprouts contain a lot of Vitamin C and smaller amounts of calcium and magnesium.
Avocados
Potassium, healthy fats, and 3.0 percent fiber make avocados a healthy food for losing weight. Anyone who eats the fruit, which we here do not count as fruit but as vegetables, boosts the absorption of nutrients. But be careful: always consider the high-calorie count – three times as much as an apple – and don’t overeat avocado.
Spinach
Cooked or fresh spinach is low in calories, 23 kcal per 100 grams, has a protein content of 2.7 grams, and fiber content of 2.6 grams with only 0.4 grams of fat and 0.8 grams of carbohydrates. Spinach also contains thylakoids, plant substances that are supposed to suppress the appetite. It sounds like food that is getting made for losing weight.
Savoy Cabbage
Thirty-one calories, 2.8 grams of protein, and 2.6 grams of fiber per 100 grams speak for themselves. Besides, cabbage vegetables provide a lot of vitamin C and calcium, magnesium, and zinc. A portion of top food that can help you lose weight.
Carrots
Cooked, boiled, or raw carrots are relatively low in calories, 38 kcal per 100 g, and full of fiber (2.6 %), so they make you feel well-fed. They are also rich in vitamin A and beta-carotene – which is good for the eyes.
Mushrooms
Cooked mushrooms are classified as vegetables, although fungi are a separate group – they consist of 2.9 percent protein, are low in calories 22 kcal per 100 g, and have a shallow glycaemic index of 15. It means that they hardly cause the blood sugar level to rise. They are among the best foods for losing weight.
Broccoli
Vitamin C, calcium, phosphorus, potassium, and magnesium – are just some of the micronutrients in broccoli. Also, it contains only 31 calories per 100 grams, has a protein content of 3.0 percent, and provides fiber — broccoli is a perfect vegetable for losing weight.
Rhubarb
Fresh rhubarb is one of the vegetables with the lowest calories and has 12 kcal per 100 g. Rhubarb is getting counted as a vegetable. However, it is like fruit in the kitchen because of its fruity taste. Spring vegetables contain valuable nutrients such as vitamin C and calcium.
Celery
Celeriac consists of 90 percent water and therefore has a very low energy density of 28 kcal per 100 g. Celery is one of the best food for losing weight, and it makes 94 percent water and a lean 14 calories per 100 grams.
Kale
One hundred grams of kale have only 45 calories but 4.3 grams of protein and 4.2 grams of fiber. Furthermore, kale provides more than twice as much vitamin C as a lemon and contains other essential nutrients such as potassium, calcium, magnesium, and iodine. You can’t ask for more from a vegetable to lose weight.
Salads
Lettuce is a perfect food for losing weight because of its very-low-calorie values and the fiber it contains. In the following list, we have compiled various types of lettuce sorted by calories per 100 grams:
- Lollo Rosso, romaine lettuce, Batavia (16 kcal)
- Radicchio (17 kcal)
- Lamb’s lettuce, endive (23 kcal)
- Arugula (28 kcal)
- Lollo Bionda (11 kcal)
- Chicory (14 kcal)
- Frisée, oak leaf, lettuce (14 kcal)
- Iceberg lettuce (16 kcal)
Cucumber
Fresh cucumber has just 13 calories per 100 grams because it consists of 96 percent water due to its high water content and volume. It is ideal as a food for losing weight.
Fennel
Fresh fennel also has a GI of 15, and since the vegetable has only 23 calories per 100 grams, it is almost as good for losing weight as mushrooms. Only the protein content is lower at 1.1 percent.
Healthy Foods for Losing Weight: Fruits
Vegetables and fruit have few calories, so losing weight with fruit is so easy. The fruit is not as low in calories as vegetables, as it is sweet and has more sugar. Therefore, you should not eat much fruit to lose weight. Juices, in particular, are not suitable food for losing weight. Here is a list of some fruits for losing weight:
Grapefruit
There is no way around the grapefruit when it comes to fruit for slimming. As science has found out, you can increase your dietary success by eating half a grapefruit or 100 milliliters of grapefruit juice before eating. Why? Because it means you consume fewer calories and get fuller faster. Besides, the bitter substances of the fruit prevent fat from being stored.
Apples
Unpeeled apples provide a lot of vitamins and minerals, such as provitamin A, vitamin B1, B2, B6, E, and C, as well as potassium. And all this at around 55 calories per 100 grams. Apples promote digestion and ensure satiety.
Watermelon
In terms of calories, the watermelon is inferior to the grapefruit, and it weighs just 30 calories per 100 grams. Besides, it consists of 92 percent water and is among the low-calorie fillers.
Pears
The advantages of pears are the same as the apple, and they even have the power when it comes to fiber.
Berries
Whether raspberry, strawberry, or blackberry – all berries have 42 calories per 100 grams in fresh or frozen, unsweetened form. They also contain many vitamins and minerals.
Healthy Foods For Losing Weight: Dairy Products
If you are looking for foods that help you lose weight, you can hardly do without dairy products, as they are almost indispensable as a source of protein. Here is a list of dairy products that are not bursting with fat and are therefore ideal for losing weight:
Low-Fat Quark
Fresh low-fat quark is probably one of the best protein suppliers. There is 11 percent protein at 0.2 percent fat and only 62 calories per 100 grams. Quark is also very inexpensive and tastes good with both fruit and vegetables. Quark is hugely satisfying. It is due to the casein contained in curd cheese; a protein absorbed more slowly by the body so that the feeling of satiety lasts for a longer time.
Harzer Cheese
Thirty percent protein with zero percent carbohydrates and 0.7 percent fat means that Harz cheese is practically pure protein. And that makes it an excellent food for losing weight because protein keeps you full for a long time, but it also maintains your muscles. The protein diet tries to use all these advantages for itself.
Buttermilk
Fresh buttermilk does not provide as much protein as low-fat curd cheese but only half as many calories. Buttermilk has 33 calories per 100 milliliters. Replace whole milk with buttermilk when baking.
Natural Yogurt
Fresh natural yogurt is nutritional, similar to low-fat quark. With 40 calories per 100 grams, 4.3 percent protein, and in the best case, only 0.1 percent fat, it is an excellent food for losing weight. Furthermore, natural yogurt provides a lot of calcium. Naturel yogurt can be used as a milk substitute for morning muesli or porridge and as a basis for salad sauces and dips.
Cottage Cheese
A lot of protein and little fat always results in food that can help you lose weight because you get an excellent satiation effect with relatively few calories. The calcium contained in cottage cheese contributes to healthy energy metabolism.
Cream Cheese
Fresh cream cheese is always lower in calories than butter, no matter which fat level you choose. Take cream cheese instead of butter if you want to save calories and lose weight.
Side Dishes
Often side dishes are getting used to providing saturation. They do this because they usually contain a lot of carbohydrates. Even if side dishes are not the best foods for losing weight, you should not do without them entirely because of their satiating effect. Here is a list of recommendations for healthy side dishes:
Chickpeas
One hundred grams of dried chickpeas contain around 16 grams of fiber and a proud 19 grams of protein, with 44 grams of carbohydrates and 4.9 grams of fat – a super distribution of nutritional value. They also provide calcium, magnesium, and phosphorus. And the best thing is that chickpeas ensure good satiation thanks to their high fiber content and are in many different ways, like in salads. Beware of hummus or falafel: these two dishes made from chickpeas are very high in fat, so don’t overeat them.
Brown Rice
Rice is crucial for foods that help you lose weight because it is full of carbohydrates and relatively high in calories. But those who choose the brown instead of the white version get a little more protein and significantly more fiber, which means that brown rice keeps you full longer.
Shirataki Noodles
Noodles from the konjac root, also called Shirataki – contain only seven calories per 100 grams and are a portion of a perfect food for losing weight. Konjak rice also has almost no calories.
Potatoes
Cooked or boiled potatoes are the perfect side dish when it comes to losing weight. They keep you full for longer, contain high-quality protein and vitamins and minerals, no fat, and fewer calories than you might expect. One hundred grams of uncooked potatoes average just 76 calories.
Beans
White beans and kidney beans contain a relatively large amount of protein and fiber. It makes them a good satiation supplement for those who want to lose weight, even if they are not completely low in calories. Green beans, on the other hand, have a low caloric value. They only have 31 calories per 100 grams.
Healthy Foods for Losing Weight: Spices
If you use a lot of food in the kitchen to lose weight, you will not use much fat and sugar. It is excellent for your health and slimline, but the taste can suffer slightly. After all, fat and sugar are effective flavor enhancers, so both are in large quantities in many foods. To make sure that your healthy meals for losing weight don’t taste bland, you need to season them well – preferably with the spices from this list:
Herbs
Since fat and sugar should circumnavigate in dishes and sauces, the taste must come from somewhere else. One way of adding zest to the kitchen is herbs: dill, chives, parsley, basil, and co. Add value to many dishes without changing the calorie count too much. Another good point is that parsley, basil, and chives contain lots of vitamin C and calcium.
Chili
The capsaicin contained in chilies inhibits the appetite and increases body temperature. It consumes energy, which burns calories, and Capsaicin also reduces the need. Chilies also provide plenty of vitamin C, contributing to healthy energy metabolism. Besides, chilies are also considered an aphrodisiac.
Mustard
According to one study, consuming two teaspoons of mustard 21 grams a day raises body temperature, leading to increased calorie consumption. Mustard makes it an excellent food for losing weight.
Garlic
Fresh or regular garlic provides a lot of valuable micronutrients that contribute to healthy energy metabolism. These include vitamin C, B1, B2, B6, calcium, magnesium, phosphorus, and iodine.
Healthy Drinks for Losing Weight: Drinks
Drinking a lot is a must with diets and a healthy diet – primarily if your meal relies on protein. At the same time, the wrong drinks can quickly spoil your calorie balance. That’s why you take the drinks on this list if you want to lose weight:
Lemon Ginger Tea
According to studies, ginger is getting said to boost metabolism and reduce hunger. Substances from the lemon can prevent fat deposits, so tea brewed from lemon and ginger is a perfect drink for colds, but it could also help you lose weight. Let the tea cool down, or add a few ice cubes if you prefer it refreshing.
Coffee
Black coffee has practically no calories. But not only that. As studies suggest, the caffeine it contains stimulates circulation, which can positively affect fat burning.
Green Tea
Unsweetened green tea consists almost entirely of water and is therefore practically calorie-free. But the drink can do even more. Studies suggest that green tea boosts fat burning, and as little as 0.34 liters a day helps you lose weight noticeably.
Non-Alcoholic Beer
One gram of alcohol has 3.0 calories and more than one gram of protein or carbohydrates. Only fat is more abundant in calories, with 9.3 calories per gram. Therefore, it is clear that alcohol should be avoided to a large extent when losing weight. You should go for non-alcoholic beer because it has only a fraction of the calories.
Water
First of all, water has no calories. Water can help you lose even more weight. If you drink a large glass of still water about 30 minutes before a meal, you will control your appetite. Those who drink mainly icy water burn a few extra calories several times a day because the water has to be warmed by the body, which naturally costs them a little more energy.
Healthy Foods for Losing Weight: Sweets
We recommend not dieting if possible but changing your diet significantly. Sometimes situations will arise in which you cannot escape the nibbling. In these cases, you should choose sweets that do little harm. Desserts are still not a portion of food to lose weight, but at least they do not stand in the way of losing weight. Here is a list of alternatives to the classic snack:
Sugar-Free Jelly Bears
Gummy bears alone have the advantage of being practically fat-free. However, they are bursting with sugar and have a correspondingly high-calorie count, and Sugar-free jelly bears are an intelligent alternative.
Popcorn
One hundred grams of potato chips have just under 550 calories; 100 grams of salted popcorn only contain around 370 calories. If you prefer it sweet, sprinkle powdered sugar over it only in moderation, and it also does not dramatically increase the number of calories.
Water Ice
If you don’t want to eat up calories without end, leave ice cream to the side and reach for water ice because it has 88 kcal per 100 grams.
Healthy Foods for Losing Weight: High-Protein Foods
A list of High-Protein Foods you may eat on a low-carbohydrate diet:
Nuts and Kernels
As a snack for in-between, nuts and kernels are very satisfying. They contain a lot of protein but also a lot of fat. But since this is good fat, you can also snack on them while you are losing weight – but only in small amounts, at most about a handful a day.
Fish
Cooked fish is a portion of healthy food to lose weight because it’s packed with protein, and fish is good for the muscles and keeps you full for a long time. Secondly, many species, such as salmon or herring, are full of fatty acids that the body needs to lose weight. Oily fish are correspondingly high in calories, and we should eat them in moderation. We recommend eating lean tuna as well once a week.
Tofu
Almost indispensable for vegetarians and vegans as a meat alternate. Tofu is full of relatively high-quality protein, around 8%, and contains only 4.8% fat and 81 calories per 100 grams. Also, it is versatile and has a high calcium content.
Eggs
Cooked eggs contain high-quality protein and healthy fats and are an excellent food for losing weight. Eggs do not increase insulin levels.
Meat
Cooked meat is also a very high-protein food and just as filling as fish. But unlike fish, fat should be avoided with meat and placed on lean cuts such as turkey breast, pork tenderloin, or Topside of beef.
Healthy Foods for Losing Weight: High-Fiber Foods
A list of High-Fiber Foods you may eat on a diet:
Wholemeal Bread
If there’s bread, there’s whole grain because only the entire grain provides many fibers and valuable amino acids. Wholemeal Bread also provides proper saturation.
Psyllium Seed Husk
The psyllium husks consist of 88 percent dietary fiber and swell sharply in liquid. It makes them a good food for losing weight, as they can give smoothies or muesli another satiating effect without noticeably increasing the calorie count.
Oatmeal
The oatmeal porridge is full of slow carbohydrates, fiber, and protein. The perfect breakfast for those who want to lose weight. They give you energy and fill you up nicely. We can also combine them with many other foods that help you lose weight.
Chia Seed
Fresh chia seeds are full of fiber 32 g per 100 gram and draw water to increase their volume. These seeds also have a relatively high protein content of 23 grams.
FAQ Healthy Foods For Losing Weight
How many calories can I eat to lose weight?
As a rough estimate, men up to 50 years of age should eat about 2000 kilocalories per day and women about 1800 kilocalories. In theory, you have to eat fewer kilocalories per day than you consume for successful weight loss, and the pounds are already falling.
Can you lose weight with vegetables?
A pure vegetable diet is one-sided and should not practice for longer than a week. If you want to lose weight in the long term, you should make vegetables an essential part of your diet, but not do without carbohydrates, fat, and proteins.
Which vitamin stimulates the metabolism?
Almost all B group vitamins support the body in burning fat and can help to become slim. For example, vitamins B2, B3 (niacin), B5 (pantothenic acid), B7 (biotin), and B12 control the metabolism and effectively stimulate the breakdown of body fat.
How good are potatoes for losing weight?
One hundred grams of potatoes contain just 73 calories but will fill you up for a long time. An excellent deal if you want to lose weight. Potatoes owe their satiating effect to their carbohydrates – especially the dietary fibers, and potatoes thus indirectly protect against ravenous appetite attacks.
Conclusion
Always ask your doctor about “Healthy Foods For Losing Weight” and what are the benefits and harms to your health.
See Also:
- What are fat-burning foods? The nutrients that make you lose weight!
- Benefits Of Vegan Diet – Health And Side Effects For Vegetarians
- Does pasta or noodles make you fat? Does it make you gain weight?
- Pistachio Benefits And Side Effects – Most Asked Questions
Last Updated on 18/04/2022 by Buzz This Viral
