If you are looking to lose weight, it is important that you eat nutrient-dense food. Weight management could be made easier by eating foods rich in fiber and protein.
One study showed that certain foods, such as fruits, vegetables and whole grains, were associated with weight loss. The same study found that potato chips, sugary drinks, and red meats were all associated with weight gain.
Latest findings suggest that it is best to avoid fried foods, processed foods, added sugar, and high-fat meats when trying to lose weight. Although eating the right foods can help, regular exercise is vital for weight loss and maintaining your weight. Before you start any type of physical activity, it is important to consult a dietician for natural healthy diet plan.
1. Eggs
Eggs are a popular breakfast food that can help you lose weight. Researchers compared the effects of breakfast bagel or eggs on appetite, hunger, satisfaction, and food intake in a small study of 21 men.
They also examined levels of blood sugar, insulin and ghrelin (also known to be the hunger hormone). The researchers found that those who had eaten an egg breakfast had a significantly lower intake at the next meal and over the next 24 hours than those who had a bagel breakfast.
People who ate eggs reported feeling fuller for 3 hours longer than those who ate a bagel. The egg group had a lower blood sugar and insulin level after breakfast than the bagel group, and had lower levels of ghrelin.
Read More: Easy Steps How to Naturally Lose Weight Fast
2. Oatmeal
A bowl of oatmeal may help you start your day off with a lower number of calories. Study that involved 47 adults examined the effects of oatmeal on appetite, fullness, next meal intake, and subsequent meals.
Participants felt fuller after eating oatmeal than they did after eating cereal. Participants also ate fewer calories after eating oatmeal for lunch than they did after eating breakfast cereal.
Both breakfasts had the same calories but the oatmeal contained more protein and fiber than the cereal.
The difference in fiber, particularly a type of soluble fiber called Beta-gluan, may have been responsible for the differences, according to the researchers.
3. Beans, chickpeas and lentils
Pulses are beans, chickpeas and lentils as a whole. Because of their fullness and high fiber content, they may be able to influence weight loss. Similar to oatmeal, pulses also contain soluble fiber which can slow down digestion. Consuming protein can lead to the release hormones that indicate fullness.
4. Nuts
In a study, overweight and obese women were compared to a diet that included 50g (g) of almonds per day to lose weight. Women in the almond group lost significantly more weight after three months than those in the nut-free diet.
The almond group had a much larger reduction in waist size, body weight index (BMI), total cholesterol and blood sugar.
The fiber and protein in nuts may play a role in regulating body weight. Nuts also have heart-healthy fats, and other beneficial nutrients. Nuts can be a healthy part of a healthy diet. However, it is important to eat them in moderation as they are high in energy.
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