Obesity has become a worldwide problem and according to the World Health Organisation it has doubled since 1980. Almost 1.9 billion over 18 people are overweight globally, a huge portion of obese people belong from countries where it is more likely to be killed by obesity rather than malnutrition. This problem is not limited to adults only, an estimated 41 million children are also suffering from obesity around the world.
One of the best way to fight obesity is to change the eating habits of affected people, although there are other factors responsible for gaining weight like lack of exercise, the single most important reason is food. Processed food with high fat and carbohydrate ratio has become part of the daily lives of billions of people.
A healthy life should be enough motivation for any overweight person to lose weight, but there are also some latest trends which may motivate a lot of people to start losing weight. We have made the list of 10 best foods which will help you to lose weight and also provide enough nutrients to have a good health.
10. Red Beans
Red beans are a good alternative to meat and they are also rich in fiber which is an extra benefit when you are trying to lose weight. Red beans are packed with minerals, vitamin B1, vitamin B2, vitamin E, potassium, calcium, carotene etc.
Red beans provide 16.5 grams of fiber, people who eat more fiber do not gain weight as compared to the people who does not eat fiber, the “Journal of Nutrition” published this study in 2009. A cup of red beans contain 16.2 grams of protein making which gives a more full feeling and for a longer period of time.
9. Brown Rice
Brown rice is another great food for weight loss, a cup of brown rice contains 220 calories along with 4 grams of protein and fiber. Other than protein and fiber it is rich in magnesium, thiamine, phosphorus, vitamin B-6 with small quantities of zinc and iron. All these components make brown rice a great choice for weight loss.
The most beneficial characteristic of brown rice is that it has low energy density, this means it can fill you up for longer periods of time with less amount of calories. Brown rice should be consumed at the start of the meal this way you will eat less.
Canned tuna is a good option to include in your meal plans but any diet consisting only of canned tuna is not beneficial. Tuna provides good amount of protein and vitamins and does not have much calories. There are only 73 calories in each 3-ounce serving of canned tuna, avoid any extras like mayonnaise instead use black peppers or lemon juice.
Tuna is rich in protein, there are almost 17 grams of protein in each serving of tuna, protein has direct affect on your calorie intake, the more protein you take in your diet the less food you will eat overall which will in return help you lose weight.
Oats are rich in carbohydrates and fiber and they are fun to eat as you can prepare them in unlimited ways plus they are a great for losing weight. The best way to eat oats for weight loss is by avoiding any sugary toppings or high calorie ingredients instead use fruits to flavor your meal.
According to experts the best way is to flavor your oatmeal with fiber rich toppings, one main reason is that fiber keeps you full and increasing your fiber intake will be beneficial for your weight loss.
6. Boiled Potatoes
Depending on the way you prepare them, potatoes can be a very good food to include in your diet when you are planning to lose weight. Plain potatoes are rich in nutrients, are fat free and low in calories.
A normal sized potato has almost 94 calories, it has 21 grams of carbohydrates, 2 grams of fiber and 2 grams of protein including potassium, vitamin C, vitamin B6 and folate. Keep in mind the most popular method of eating potatoes i.e in chips form will make you gain weight instead of losing it.
5. Chicken Breast and Lean Beef
Another great option for protein rich diet is to include chicken breast, it is rich in protein and has low fat plus it will help you decrease your overall intake of food as protein will keep you full for longer period of time. A skinless and boneless piece of chicken breast provides 102 calories, however you should avoid eating fried chicken.
The best source of lean beef is grass fed cows as it has a lot better nutrient profile, it is has less omega-6 and more 0mega-3. Lean beef is also rich in vitamin A and vitamin E, however if you cannot afford the grass fed beef the conventionally raised meat will also work.
4. Leafy Green Vegetables
Leafy green vegetables include spinach, Swiss chard, turnip green, mustard greens, Kale, collard green and a few other. They are rich in fiber but low on carbohydrates and overall calories making them a perfect option for weight loss. By adding more leafy green vegetables you can easily increase the volume of your meal without increasing the overall calories.
Leafy green vegetables are also rich in all sorts of minerals, vitamins and antioxidants, the also have calcium which is a great fat burning agent according to some studies. Vegetables also give you a variety of option which helps to decrease your dependence on meat based meals.
Salmon is an oily fish and it is one of the best sources of lean meat, although it will not directly affect in losing weight but it will be a great food source to add in a really healthy meal plan. It will help you to reduce your caloric intake which will eventually cause you to lose weight.
There are almost 155 calories in a normal 3-ounce serving of wild Alaskan salmon, each serving has 22 grams of protein and just 7 grams of fat. For any successful weight loss diet a nutrient rich food source like salmon is a must.
2. Cruciferous Vegetables
Vegetables like broccoli, cabbage, Brussels sprout and cauliflower are categorized as Cruciferous vegetables, like most vegetables they are also packed with fiber and give full stomach feeling when eaten, there is also appropriate quantity of protein in them.
What makes them great for weight loss is the combination of low energy density, protein and fiber, this combination makes calciferous vegetables a perfect choice to add in you weight loss diet plan.
1. Black Beans
Many health experts say that when it comes to weight loss black bean are the best food as they are rich in protein and fiber. The consumption of black beans will keep your body fully energetic and will keep you full, an important factor when trying to lose weight.
An important characteristic of black beans is that it contains insoluble fibers along with soluble fibers which helps in reducing the cholesterol level in your bloodstream. The insoluble fiber is also beneficial for the digestive system and prevents problems like irritable bowel syndrome and constipation.