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Diet plays as big as a role as exercise in weight loss. Choosing what you eat wisely can make a world of difference. Here is a list of the five best healthy foods to lose weight, and how they can help to maximize and improve your weight loss regimen.
1. Whole Grains
Unrefined whole grains are undeniably healthy, since they are packed with fiber and a reasonable amount of protein as well. Some of the best examples are oats, brown rice, and quinoa.
Oats are very rich in soluble fibers called beta-glucans. These improve your metabolism and also increases your satiety levels, meaning, you feel full longer.
Oatmeal helps in weight loss in two ways: first, its high fiber content keeps you feeling full longer. Second, it is a slow-release carbohydrate, which, when eaten at least 3 hours before working out, helps you burn fat better and faster.
Brown rice also contains large amounts of resistant starch, a type of starch that is not easily digested, and so acts as fiber. If cooked properly and allowed to cool before consumption, you get as much of these resistant starches as possible.
Quinoa is another whole grain superfood thats diet-friendly. It is rich in fiber and proteins that fight hunger, so youll stay full longer without eating, more calories. This also prevents you from getting a feeling of deprivation and overeating during the next meal.
2. Chia Seeds
Chia seeds are rich in omega 3 fatty acids, fibers, and proteins, making them one of the most nutritious foods in the world. These small seeds absorb liquid, so eating them after soaking keeps you satisfied and full with smaller portions and less calories.
You can put chia seeds in smoothies or oatmeal as toppings, use them to make chia pudding, or add them to your favorite juices for an extra protein boost.
Every ounce of chia seeds contains 12 grams of carbohydrates, which seems high, but 11 grams of which are fibers. This makes them suitable for low-carb diets and one of the best fiber sources.
Because of the fiber content, chia seeds can absorb an amount of liquid thats up to twelve times their weight in water. They turn gel-like and expand inside your stomach. Many argue that this helps in weight loss and reducing your appetite.
3. Dark Chocolate
If youre a chocolate lover, then youre in luck! You wont have to give up your favorite chocolate, at least the dark variety, entirely in order to lose weight.
Dark chocolate is full of monounsaturated fatty acids, which are healthy fats that enhance your metabolism and ability to burn calories and fat. Nibbling on dark chocolate also help curb your cravings for fatty, sweet, and salty food.
In fact, people who eat a small bar or square of dark chocolate reportedly felt less cravings for dessert.
4. Salmon
Oily fish like salmon are excellent sources of omega 3 fatty acids, which promote heart health and lowers blood pressure. They also aid in reducing inflammation, allowing you to recover faster from an intense workout.
Salmon is also high in protein, making it satisfying enough to keep you full for many hours with fewer calories. It also contains large amounts of iodine, which help in keeping your metabolism up and running.
Because of its nutritional value, salmon has also been found to reduce obesity and risk of getting metabolic diseases. Other fish like mackerel, sardines, trout, and herring also offer similar benefits.
5. Leafy Greens
Green leafy vegetables like spinach, kale, swiss chards, lettuce, collards, and others are low in carbs and calories, but high in fiber. This makes them perfect for a weight-loss diet.
Adding leafy greens in your salads and meals increase the volume of your food intake, but does not add calories. Aside from that, leafy greens also contain high amounts of antioxidants, vitamins, and minerals like calcium, which has also been shown to help you burn fat.
A single serving of collard greens can also provide you with the recommended dose of vitamins K and A, with 7.6 grams of dietary fiber, but only costs 6 calories.
What makes these food items the best for weight loss is that theyre delicious but also packed with many nutrients for your body. Just incorporating them in all of your meals can help you lose weight in 2 weeks!
They are all ideal choices for a diet that helps you maintain overall health, and also shed some pounds without depriving yourself.
Author's Bio:
Emily is founder of BodyShape101.com, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.
