best foods for weight loss

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Maintaining a moderate body weight can be supported by eating nutrient-rich foods like lean protein and legumes.

In order to feel your healthiest, you might want to consider weight loss, but it is not a magic bullet for health.

In addition to regular exercise, your diet can affect your health outcomes. (Talk to a healthcare professional before making drastic changes.)

The 18 foods listed below may support a healthy weight loss journey if you want to lose weight.

best foods for weight loss

Eggs in their whole form

Whole eggs are making a comeback after being feared as being high in cholesterol.

The fears were rooted in misconceptions about how the body regulates cholesterol levels. The body sources cholesterol, as needed, from the diet or the liver.

Moderate egg consumption – between 7–12 eggs a week – has been proven safe for people with elevated baseline levels of LDL (bad) cholesterol.

Eggs are one of the best foods to eat if you want to achieve or maintain a healthy weight, even though they may raise your LDL cholesterol levels.

Most nutrients found in eggs are found in the yolks – such as choline and vitamin D – although egg whites contain about 4–6 grams of protein each.

They help you feel full because they’re high in protein and fat.

You can reach or maintain a healthy weight by responding to your body’s internal signals of fullness and hunger. In other words, eating when you’re hungry and stopping when you’re full will help you lose weight.

Greens with leaves

A few examples of leafy greens are kale, spinach, collard greens, Swiss chard, and others.

As a source of fiber and nutrients, they keep you satiated and hydrated, making them perfect for maintaining a healthy weight.

Additionally, leafy greens contain thylakoids, plant compounds that have been linked to increased satiety and appetite control in humans.

It’s important to note, however, that both studies were small, with participants taking a 5-gram supplement of thylakoids.

Weight loss was reported by those who received even a single dose of the supplement.

Nevertheless, more research is needed to understand the effects of thylakoids from food sources as a tool for managing weight, as well as their long-term effects as supplements.

best foods for weight loss

The salmon

Salmon is an incredibly nutritious and satisfying fish.

With high quality protein, healthy fats, and various important nutrients, salmon helps keep you satiated and helps you lose weight.

A major factor in obesity and metabolic disease is inflammation, which is reduced with omega-3 fatty acids in salmon.

Iodine can also be found in fish – and other seafood, in general.

Keeping your metabolism running at its best requires this nutrient.

In spite of these findings, many people do not get enough iodine through their diets. A diet rich in fatty fish can help you get enough iodine.

The cruciferous vegetables

In addition to broccoli, cauliflower, cabbage, and Brussels sprouts, cruciferous vegetables include beets and kale.

Their fiber content makes them incredibly filling, just like other vegetables.

These types of vegetables also contain decent amounts of protein. They aren’t as high in protein as animal foods or legumes, but they are still quite high.

You should include cruciferous vegetables in your meals if you want to lose weight since they are high in protein, fiber, and low in energy density (low in calories).

Additionally, cruciferous vegetables are highly nutritious and contain compounds that may help lower cancer risk. However, you should not rely exclusively on them to prevent cancer or treat it.

best foods for weight loss

Lean meats and chicken breast

The consumption of meat remains controversial among many people.

It’s still unclear whether or how red meat increases the risk of heart disease or diabetes beyond issues of sustainability and ethics.

There is little evidence demonstrating a causal relationship between meat consumption and health outcomes.

It can be confusing, and is often misinterpreted as a ringing endorsement of consuming more meat, but it merely means that it does not appear to cause unfavorable health outcomes.

It is also associated with a higher risk of cancer, diabetes, and premature death if you consume a high amount of red and processed meats.

The effects of eating unprocessed meat in moderation are mitigated by eating fruits, vegetables, and whole grains along with it (i.e., two–three servings per week).

As far as nutrition is concerned, chicken and red meat both contain high levels of protein and iron.

In order to better manage weight and maintain heart health, choose meat cuts that have less saturated fat, such as skinless chicken breasts and tenderloin or flank steaks.

According to some research, saturated fat drives inflammation, which can lead to chronic illnesses. However, there are mixed results on this as well.

best foods for weight loss

Eggs in their whole form

Greens with leaves

The salmon

The cruciferous vegetables

Lean meats and chicken breast

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