The foods we eat are all metabolised differently and therefore have different effects on our hunger, hormones or even the number of calories we burn. The 18 best foods for weight loss are listed here.
Green leafy vegetables, such as kale, spinach, rocket or lettuce, have different properties that promote weight loss. They are low in calories and carbohydrates, but contain a lot of fibre which stimulates digestion and thus promotes weight loss. Green vegetables also contain many vitamins, minerals and antioxidants. So if you include salads or spinach in your diet often, you can increase the volume of your meals without increasing the number of calories. It is an excellent food for losing weight.
Very high-fibre and nutritious vegetables are cruciferous vegetables, such as cauliflower, broccoli, kale and Brussels sprouts, which often contain a higher amount of protein than other vegetables. The combination of protein, fibre and low energy density helps these vegetables promote weight loss.
Beans and legumes
Some legumes and beans are very useful for weight loss, such as lentils, black beans, chickpeas and kidney beans. These contain a lot of fibre, which stimulates and saturates the metabolism. In addition, they are high in protein, which further improves the feeling of fullness.
Potatoes contain a lot of potassium, which is important for a healthy blood pressure. They also contain other good nutrients. Boiled potatoes must be left to cool for a while before eating to form a resistant starch. This is a fibrous substance that can have a positive effect on physical health and weight loss. The same applies to sweet potatoes, turnips and other root vegetables, which is why they are also among the best foods for weight loss. An equally important advantage is that potatoes are very hearty and have relatively few calories.
Avocados are also among the foods that can help you lose weight. They contain many nutrients, such as fibre, potassium and healthy fats. The content of monounsaturated oleic acid (the same type of fat found in olive oil) is particularly high. Avocados can also be combined with lettuce, as the fat in the avocado helps to absorb the nutrients in the vegetables. Also used as a snack sauce for vegetables such as cucumber slices, avocados are delicious and contain virtually no calories.
A study by the Department of Nutrition and Metabolic Research in California showed that eating half a grapefruit before meals promoted weight loss. The previously consumed grapefruit reduces calorie intake and the feeling of fullness is faster.
Apple Cider Vinegar
Apple cider vinegar is very popular, either as a salad dressing or for drinking diluted with water. Cider vinegar is the ideal diet for weight loss and is also used in some capsules. If you use cider vinegar to prepare a meal rich in carbohydrates, you will feel fuller faster and you will automatically eat less. This makes it easier to lose weight.
Coconut oil contains many medium-chain fatty acids, which increases calorie consumption and triggers a feeling of fullness more quickly. Since coconut oil, which suppresses the appetite, contains a lot of calories, the idea is to replace other fats and oils used for cooking with coconut oil. But beware that using coconut oil for purposes other than cooking would mean an excessively high calorie intake and would counteract slimming.
Nuts are perfect as a snack, despite their high fat content, they contain fibre and healthy protein. A small amount of nuts per day can help improve the metabolism and thus promote weight loss. But don’t eat too many, as nuts are high in calories.
Chillies are popular for weight loss and are even used in various weight loss products. The substance capsaicin in it reduces appetite and also stimulates fat burning. So take chilli as a Fat-Burner, when it comes to seasoning dishes.
Oats, brown rice or quinoa are rich in fibre and can also provide a considerable amount of protein. Oats also contain beta-glucan, a soluble fibre that positively affects satiety and boosts your metabolism. If you don’t peel whole grain products like oatmeal, but eat them in a coarse form, you also consume 100 more calories per day than you would otherwise.
Chia seeds are among the most nutritious foods. The small seeds are full of fibre and when soaked in water, juice or milk, they swell and expand. A little goes a long way. In addition, they contain many antioxidants, vitamins and minerals and their protein content should not be underestimated (approx. 17%).
Lean quark contains very few calories, but is rich in protein and calcium. With a 500 g package of quark, half of the daily calcium requirement is already covered. In addition, because of its high protein content, quark keeps you fit for a long time. It is very suitable for breakfast, for example, as a curd cheese or can also be used as a delicious snack.
Skyr is a traditional Icelandic dairy product that is comparable to white yoghurt. Skyr has a low fat content (0.2-0.5%), but a relatively high protein content of 11%. It is now produced from cow’s milk instead of sheep’s milk. As well as being snacked on as a substitute for yoghurt, skyr can be used in many recipes, offering an alternative to high calorie, high fat dairy products such as crème fraiche.
Dairy products are generally high in protein as well as calcium. Cottage cheese is best, as it is low in fat and carbohydrates but high in protein. Despite its low calorie content, the fat killer has a long-lasting effect and also contains calcium, which promotes fat burning. This is why cottage cheese is one of the best foods for weight loss.
It was often said that eggs have a negative effect on blood cholesterol, but this has been proven wrong. For an adult, several eggs a week are not a problem because eating eggs is good for their body. They are rich in protein and healthy fats and keep us full for a long time. In addition, the yolk is particularly nutritious and the egg contains almost no calories. A new study has shown that people who eat eggs regularly in the morning lose weight more quickly.
Chicken Breast and Lean Beef
Meat is rich in protein and is therefore the ideal food if you want to lose weight. Those who eat enough protein help their body to break down fat and can even reduce cravings. If you prefer a low carbohydrate diet, you can use a higher fat meat to cover the body’s fat requirements. However, if your diet is moderately high in carbohydrates, you should choose lean meat.
Oily fish are very healthy. Salmon contains high quality protein, healthy fats, omega-3 fatty acids and many essential nutrients for the body. They also provide the required iodine supply. Iodine is particularly important for the thyroid, which controls metabolism. In addition to salmon, occasional consumption of trout, mackerel, herring or other oily fish is recommended. All of them ensure lasting satiety despite their low calorie content.
Tuna is also a very high-protein, low-calorie fish, which makes it an ideal food for weight loss. But what makes it different from salmon, for example, is the fat content. So if you are looking for a low-fat, low-calorie, high-protein fish, tuna is the one for you. However, make sure that it is tuna preserved in water and not in oil.