Losing weight by setting up a healthy diet plan is undisputed. So what foods should be included in the daily menu? Let’s find out in the article below.
Do you always feel worried about your weight? Does it prevent you from engaging in activities and threaten your health?
If you are obese or overweight, admit this. Evasion only makes you suffer.
There are many ways to lose weight, but one of the most effective and simple ways we want to mention this article is to set up a diet that includes weight-loss foods.
But first, let’s find out some more information about overweight and obesity.
What Are Common Causes Of Overweight And Obesity?
- High-fat diet
This is the first and also the most common cause of overweight or obesity. Fast foods, processed foods, and carbonated beverages are foods that have very high-fat contents. As a result, consuming them regularly will lead to excess energy and fat accumulation.
- Stress
Stress, anxiety, and depression are also the causes of weight problems. Stress causes the body to form peptides, which form fat masses, especially in the abdomen.
There have been many studies conducted to understand the relationship between obesity and stress. The results showed that with the same diet, people with stress could gain twice as much weight as those who did not experience this mental condition.
- Gluten food
Gluten is a type of carbohydrate that causes weight gain and many health problems such as constipation, indigestion, and intestinal inflammation. It is abundant in bread, pasta, pizza, cookies, and pastries.
- Metabolic disorder
Metabolic disorders are common in people with psychological problems or respiratory problems. When the body suffers from metabolic disorders, lipids are mainly controlled by the nervous system and endocrine system, resulting in excessive fat accumulation.
In addition, dysfunction in the pituitary, adrenal, or thyroid gland also causes the same consequences.
- Genetics
Researchers have discovered the FTO gene causes appetite in humans and can cause obesity and diabetes. This situation is quite difficult to overcome.
- No exercise
Not exercising leads to a state that energy intake cannot be consumed, causing obesity. When food is loaded into the body, the body still carries out energy metabolism.
If not used, energy will turn into excess fat that accumulates in the body, especially in the buttocks, abdomen, thighs, hands and even face.
What Are The Consequences Of Overweight And Obesity?
- Heart and blood pressure diseases
Excess fat encapsulates the heart, making it hard for the heart to contract. Fat also narrows coronary arteries, hinders blood to feed the heart, causing heart attacks.
- Blood lipid disorders
Overweight and obesity increase triglyceride and LDL-cholesterol levels, reducing HDL-cholesterol levels in the blood.
- Diabetes
Weight problems are a risk factor for type 2 diabetes. Obese women are 2.5 times more likely to develop diabetes than the others.
- Stroke
People with BMI greater than 30 are more likely to die from the cerebrovascular disease. If there are other risk factors (type 2 diabetes, hypertension, and dyslipidemia), stroke can occur in people with lower BMI (25.0-29.9).
- Reduce fertility
In overweight or obese women, adipose tissue confuses the ovaries and reduces the quality of the eggs. Too much fat will fill the ovary and cause amenorrhea. Obesity is also likely to cause cystic syndrome and miscarriage.
- Osteoarthritis
Joints that suffer from excessive weight are easy to hurt. Increased levels of uric acid in fat people are more likely to cause gout. Many studies have confirmed that serum uric acid levels increase when BMI increases.
What Are Best Foods For Weight Loss in 2019?
Top 25 Best Foods For Weight Loss
With the above information, you probably understand the importance of weight loss. Now is the time to learn about foods that help you achieve your ideal weight.
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Egg
If you want to lose weight fast, a diet with boiled eggs may be the most effective solution. This dish can help increase metabolism and burn fat effectively.
Eggs are one of the healthiest foods on the planet. We all know that the nutrients contained in an egg are enough to grow a chick. They create a feeling of fullness, which means that it is especially easy to make you feel like you don’t want to eat more.
Boiled eggs contain a lot of protein to help create a feeling of fullness longer, limit appetite. To effectively lose weight without malnutrition, add boiled eggs to the daily menu.
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Leafy Green Vegetables
All green vegetables do not contain starch and have a relatively low-calorie content, making them the first choice for an effective weight loss menu.
Vegetables like lettuce, spinach, and cabbage contain extremely low calories, so you can eat them as much as you want. They barely provide calories for the body but still make you feel full.
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Cucumber
Weight loss by cucumber is a great method for those who own an oversized body.
Cucumbers contain lots of vitamins and low calories. Its ingredients are water and fiber. The tatronic acid content in cucumbers helps prevent body fat metabolism, so it helps to lose weight quickly.
Besides, this fruit also works to push excess water out of the body. That’s why it is said to be one of the best vegetables, fruits, and vegetables to lose weight.
- Bell Pepper
Bell peppers contain healthy compounds like capsaicin, vitamin C, lycopene, vitamin A, carotenoids, minerals and vitamins, potassium, phosphor, magnesium, calcium, sodium, and manganese.
It contains about 30 to 40 calories, which is the best choice for those who are on a diet. Therefore, regularly add it to dishes to increase flavor and support weight loss plans.
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Salmon
Salmon contains a lot of omega 3 which is a substance that enhances fat metabolism and increases the elimination of excess fat from the body. This food helps increase your weight loss by more than 20%.
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Tuna
This fish is especially rich in protein and nutrients such as DHA, Omega-3, EPA, and taurine.
Considered to be a very good source of nutrition, tuna is a great assistant in weight loss. High-protein and healthy fat tuna make it one of the most dietary foods.
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Chia Seeds
Chia seeds contain lots of fiber and protein which are considered as two ingredients helping to lose weight effectively.
These seeds, when soaked in water, will expand many times, creating a film around it. This film will slow down the absorption of food and maintain the feeling of fullness.
Besides, protein in chia seeds also accelerates muscle formation, helping your exercise process achieve better results.
Fiber is essential because it supports digestion, eliminating excess fat from the body. Therefore, getting lots of fiber from consuming chia seeds is a great thing.
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Avocado
Avocados that contain a lot of monounsaturated fat are able to reduce the rate of cholesterol in the blood and prevent fat accumulation.
This fruit contains oleic acid which interferes with fat absorption and reduces hunger after eating. Eating an avocado every day will help reduce 20% of the fat that can accumulate in the body in a week.
Eating avocado will make you feel full faster and no longer have craving for snacks. Not only that, the vitamins and nutrients in this fruit also help you to have healthy meals, reduce energy concentration and not make you gain weight again.
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Asparagus
With an abundance of vitamins and fiber, asparagus is considered one of the safe and effective weight loss foods.
Not only sweet, fragrant and soft, asparagus also has very high nutritional value which helps to lose weight effectively, such as protein, sugar, microelements such as zinc, iron, calcium, manganese, fiber, vitamins A, C, E, and K, folic acid, amino acids, and other fatty acids.
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Broccoli
Broccoli contains lots of fiber, vitamins, and minerals, so it is very beneficial for weight loss. Not only that, but this vegetable also provides very little calories (104 g of broccoli only provides 50 calories).
Therefore, it helps you feel full for a long time and provide enough energy for your body.
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Beef
Although beef contains a lot of nutrients, it has a low-fat content, so you can add it to your weight loss menu to enrich your meal.
Beef contains protein and cytocilin high contents which help to burn fat effectively.
Vitamin B12 in beef helps convert harmful amino acids into harmless and reduce fat. Beef is really the ideal ingredient if you are intending to lose weight by being low in fat and calories.
In addition to the essential nutrients, beef also contains unsaturated fat which does not increase cholesterol levels in the body and does not contain artificial fatty acids. That’s the reason why many people still lose weight effectively even though they keep beef on their menu.
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Sugar-Free Milk
Sugar-free fresh milk contains ingredients that can control and limit cravings. Moreover, it also provides an opportunity for the body to burn excess fat and unnecessary calories.
So, drinking a glass of sugar-free milk every day will help your excessive fat break down quickly and your weight will no longer be your concern.
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Almond
Almond nuts act as an appetite inhibitor, bring a feeling of fullness, help control weight and support weight loss. Just one handful of almonds meets the daily needs of magnesium, vitamin E and antioxidants.
A recently published study shows that consuming 300 calories from almonds a day makes your body lose weight faster than not doing so.
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Dark Chocolate
Regular appetite for food can be controlled by the bitter taste of dark chocolate. As long as you eat one or two dark chocolate pieces, your taste buds will get a signal of bitterness; and then, steric acid in dark chocolate slows down digestion, making you feel full longer.
Dark chocolate provides a great source of nutrition while reducing appetite, maintaining satiety and limiting snacks. Thus, it plays an important part in losing weight diets.
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Oatmeal
Breakfast with oats is great because it helps you to feel full and provide your body with the energy needed.
Oat carbohydrates are slow-absorbing carbohydrates that help control appetite and particularly maintain stable blood sugar levels.
Besides, daily consumption of oats also boosts metabolism, reduces the feeling of insatiable eating and fat accumulation.
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Grapefruit
Grapefruit is a citrus fruit that helps burn fat and keep metabolism going. Moreover, it is rich in vitamin C, so it makes the digestion process become more effective.
Eating half a grapefruit or drinking a glass of grapefruit juice before a meal can help you feel full. This will allow you to consume fewer calories during meals and potentially help lose weight.
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Whole Grains
Whole grains can help increase the amount of fat-burning hormones because they contain complex nutrients and carbohydrates that enhance metabolism and stabilize insulin levels.
In addition, they help reduce bad cholesterol levels and increase good cholesterol levels. Some of the best grains to lose weight are whole barley, wild rice, buckwheat, quinoa, and millet. Let eat them often to get the best benefits.
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Chestnuts
Although there are many calories in chestnuts, it is considered not to cause weight gain if eaten moderately.
Chestnuts have the presence of both protein and fiber which are thought to reduce natural calories and improve the body’s response to insulin.
Nutrition expert Amy Gorin – owner of Amy Gorin Nutrition Institute in New York City – said: “Combining protein and fiber will help you feel full longer.”
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Potato
Potatoes in the form of chips have a negative effect on your weight loss journey. But if you change the way you eat them, they will help you lose weight quickly.
Eating boiled or steamed potatoes have been linked to many benefits, such as preventing overheating, low-calorie intake and controlling blood sugar levels.
Lauren Ott, a Houston-based dietitian, says that the potato contains lots of vitamins A and C, iron and potassium which are good for health. It keeps you full for a long time and greatly supports your weight loss process.
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Brown Rice
It is one of the best foods we should eat when we want to lose weight. Brown rice contains 1.7 grams of starch and healthy carb to help increase fat burning.
Brown rice is considered low energy food. This means that if you eat a little brown rice, you will feel as if you have eaten a lot.
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Apple
Of course, apples are healthy and popular and are friendly foods for people who want to lose weight.
Yes, apples are rich in water, so you will feel full after eating them. This makes it easier for you to limit your appetite and control your weight.
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Beans
Beans such as black beans and chickpeas contain not only protein but also high fiber content, which helps detoxify our bodies and soothe our hunger.
Beans contain very few calories and help you lose weight really fast. They are available in the market and cheap. That’s the reason why they are the perfect choice for you to lose weight fast.
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Sweet Potato
Sweet potatoes contain lots of beneficial vitamins and nutrients like vitamins A, vitamin B6, and fiber. Thanks to that, they help you feel fuller longer.
This food is cheap but very tasty, so that adding it to your daily diet, especially breakfast, is the best.
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Carrot
Carrots contain beta-carotene and antioxidants that increase brain sensitivity to leptin. They are also a good source of thiamine, niacin, vitamin B6, folate, manganese, fiber, vitamin A, vitamin C, vitamin K, and potassium.
How does carrot activate the fat burning hormone? This food controls appetite, reduces fatigue, and reduces bad cholesterol levels. As a result, your weight is also controlled.
Some Notes
- Limit your consumption of some unhealthy foods like protein bars, packaged soups, brown breads, and scones.
- Please be patient. Do not apply accelerated weight loss measures. The consequences of unhealthy weight loss include increased abdominal fat, muscle weakness, increased blood pressure, and increased hyperactivity disorder.
- Besides taking care of your diet, exercise regularly. You can walk or cycle. They are simple but can burn your excessive fat.
Don’t forget that maintaining a healthy weight is important. Losing weight is neither easy nor difficult. Everything depends on you, and applying a scientific diet will support you a lot.
Hope that the information above is useful to you and your weight loss plans. Have a great day!