15 Foods That Can Help You Shed Weight

It is the dream of every person to eat as much as they want but without gaining weight. Only eating right is not the agenda of losing weight, it has to be in better quantity and quality because it makes a huge modification in your diet. When someone is on diet and wants to shed weight as quickly as possible, the biggest challenge he/she can come with is to battling hunger and craving to eat. It is important to have high level of motivation to lose weight and stay health.

There are many types of foods that makes you lose weight which are full of fiber, protein, nutrients and minerals that can have the long-term effect on your body. These types of foods makes you feel fuller for longer time which results in less hunger and no blood sugar or insulin thorns.

You might have seen many questions asked online that what to eat to lose weight, how to reduce belly fat and you will find lots of answers for it, might be either to exercise or yoga and gain a healthy life, which is true but there are many kinds of foods that helps to lose weight which also helps you in making your life healthy. In this article, we are going to highlight the best 15 foods to lose weight easily and safely.

15. Nuts

Nuts are full of fiber, protein, minerals and all other beneficial chemicals. If you add nuts in your daily diet, it will add robust nutrition value to your life and eating nuts on the daily basis lessens the risk of heart disease. There are many people who think that nuts are not good for losing weight because they contain rich amount of fats but that’s not true, the data suggests that having nuts in your diet plan can provide weight loss benefits. It is one of those foods that make you lose weight. How nuts can help you losing weight?

• It keeps you full; as nuts contain rich amount of fiber which helps you feel full for longer time and consuming less amount of calories.
• It boosts your metabolism; one of the study suggests that consumption of nuts for 19 weeks increases the energy by 11% which results in boosting your metabolism.
• It has low glycemic load; nuts causes steady rise in blood sugar rather asudden increase. It keeps your blood sugar stable.

The best nuts to incorporate in your diet are as follows:

• Walnuts.
• Almonds.
• Brazil Nuts.
• Peanut or Peanut butter.
• Cashew.
• Pistachios.

14. Eggs

Eggs are taken bad as they contain large amount of cholesterol content and people do avoid eating it because they think it might gain their weight but according to recent study, it has been suggested that eating eggs on the daily basis reduce the body mass index more than those who don’t eat eggs. Egg is one of the food to eat to lose weight because of its following properties.

• It is low in calories; if you want to lose weight by eating eggs then have it boiled, don’t fry or scramble it because it will increase he cholesterol content as while frying or scrambling, butter or oil is added in it.
• It is low in fat; egg contains 5g of fat which is suitable for weight loss.
• It contains proteins; eggs are full of proteins because it contains all vital amino acids.

You can make simple breakfast recipes that will keep you feel fuller for longer period of time. So make sure to add eggs in your diet if you want to weight loss but don’t know how to burn belly fat using healthy foods.

• Sliced egg and tomato sandwich with mayonnaise

For this recipe, you will need:

• 1 tablespoon of reduced fat mayonnaise.
• 1 ½ teaspoon basil pesto.
• 2 slices of whole grain bread.
• 1 boiled egg and slice them in thin layers.
• 1 small tomato, thinly sliced.
• Coarse salt and freshly ground black pepper.

To make it:

• Take a small bowl.
• Combine mayonnaise and pesto together.
• Season with salt and pepper to taste.
• Take a bread, spread mixture on 1 slice of bread.
• Cover it with egg and tomato and remaining bread.

13. Oatmeal

Oats are healthy diet as they are affordable, fully packed with nutrients and full of fiber.They are best foods to eat to lose weight and if you really want to lose weight then you should incorporate oats in your regular diet. Oatmeal health benefits are really amazing for your overall health. To lose weight, you should follow some simple strategies:

• Avoid taking sugary prepared oats; when buying oats, try to buy the plain ones without any added flavors. The oats coated with sugar flavor are full of calories and it does not boost the oats nutritional value.
• Choose the fiber rich toppings; while making oatmeal, do not coat it with sugar rather top it with healthy mix-ins that help you lose weight.
• Avoid fat and sugar add-ins; to add the sugar on top of your oats, add sweetness with a banana puree.

There are many quick and easy oatmeal recipes that you can have for faster weight loss.

• Banana Nut Oatmeal

To make this recipe, you will need:

• ½ cup of oats.
• 1 cup water.
• 1 sliced banana.
• 1 tablespoon of chopped almonds.
• 1 teaspoon of ground cinnamon.

To make it:

• Combine oats and 1 cup of water in a microwave bowl.
• Microwave it on 3 minutes.
• Top it with banana slices, cinnamon and walnuts and enjoy.

12. Berries

Berries are good and healthy weight loss because to lose weight, you need to take fewer calories, berries are full of nutrition and are high in antioxidants. Berries makes you full satisfied and keep you full for longer time which helps in less consumption of fatty foods. Reducing heart problems, controlling blood pressure, diabetes and preventing cancer are some of the health benefits of blueberries and raspberries. Berries are considered as the great fruits for weight loss. Berries help you in weight loss because:

• It contains large amount of water content; all the berries have high water content which create volume and juiciness but have no calories.
• Full of fiber content; berries are fully packed with fiber content, foods with fiber slows down the digestion and help you feel fuller.
• Increased nutrient levels; berries are high in antioxidants which helps in fight oxidants, cancer and heart disease.

Make healthy smoothies for weight loss.

• Berry Smoothie

To make this smoothie, you will need:

• 1 cup of unsweetened vanilla milk.
• ½ cup of water.
• 1 cup of mixed frozen berries.
• 1 scoop of protein powder.
• 1 teaspoon of chia seeds.

To make it:

• Mix all these in a blender and serve it with berries on the top of it.

“Lose weight and get in a great shape. For losing weight, you have to be motivated enough to do exercise and following some simple rules and diet.”

11. Apples

As apple contains non-digestible compounds which promotes the good bacteria in your gut related with weight loss. The apples works as these compounds remains undigested until they are inflamed in the colon where they prevent the bad bacteria thatincreasesthe junk food. To profit from amazing health benefits of apples, make sure to make it an essential part of your regular diet. Apple are good source of weight loss fruit because of:

• It is high-fiber food; apples are high fiber food with its peel containing 4.4 grams of fiber.
• Low energy density; apples contains large amount of water content with helps you feel full and you end up eating lesser calories.

Make healthy recipes for weight loss:

• Apple Sangria

For this recipe, you will need:

• 3 medium apples.
• 1 ½ cup of apple juice.
• ½ cup calvados.
• 1 cup of water.
• 3 cups of dry white wine.

To make it:

• Take a chilled glass pitcher.
• Place apples, juices, calvados, water and wine.
• Cover it and refrigerate it for 2-4 hours.
• Fill the 6 glasses with it and ice cubes.
• Add 1 ¼ sangria with fruit.

10. Avocado

Though avocado are full of fat which is why people normally avoid eating these but they can be a part of weight loss as long as you practice portion control. Avocado contain 4g of protein and 15g of carbohydrate and the fat in avocado helps in lowering blood pressure and cholesterol levels. Some uses and health benefits of avocado are:

• It replaces saturated fats and encourages weight loss.
• You should use avocado in omelet rather cheese.
• Add avocado in sandwich rather of mayonnaise.
• Include avocado in salad.
• Avocado is best fruit for weight loss.

There are many healthy recipes that you can make for weight loss.

• Salad with corn and avocado

For this recipe, you will need:

• 1 ½ cups of fresh corns.
• 1 chopped avocado.
• ½ red onion, sliced thinly.
• 2 tablespoons of olive oil.
• 3 tablespoons of lemon juice.
• ¾ teaspoon of salt.
• ¼ teaspoon of pepper.

To make it:

• Combine all the things in a large bowl.
• Whisk together olive oil and other ingredients in a small bowl.
• Mix all this and make its salad and enjoy.

9. Green Tea

Green tea consists of manysubstances that are helpful to health and it is considered as the healthiest beverage on the planet.Green tea is not just a hot flavored water, it actually increases fat burning which results in weight loss; it contains elements that helps in lose weight:

• It contains less caffeine than a cup of coffee.
• It is full of anti-oxidants.
• It increases fat burning, particularlythroughout exercise.
• It boosts the metabolic rate and make you burn more calories.

To lose weight with the help of green tea, you should:

• Switch your morning coffee with a cup of green tea.
• Drink green tea regularly.
• Go for a walk before having green tea.
• Take green tea shot and then exercise.

8. Boiled Potatoes

Boiled potatoes are rich in vitamins and minerals and they are low in calories and fats. Don’t put butter or sour cream on the top of potatoes, you increase the number of calories. If you want to lose weight then serve it with herbs or low-calories source. It may not seem like it but potato is among the best natural weight loss remedies you can easily try at home. Eating a boiled potato have several benefits:

• The unpeeled boiled potato is rich in B-complex vitamins, it provides you about 30% of your daily intake for protein.
• Potato is full of natural essentials which helps you in building strong bones.
• Baked potato contains 6.2 grams of protein and 6.3 grams of fiber.

To add flavor to boiled potatoes when you are on dieting, you should:

• Sprinkle the dried herbs on potato.
• Add fresh parsley and sprinkle over your potato.
• Top your potato with low-fat cheddar cheese and some tomato sauce.
• Make a boiled potato salad with onions and celery.

7. Grapefruit

Grapefruit is commonly eaten in breakfast to kick-start digestion and assistance in weight loss.This fruit not only helps in losing weight but also treat the conditions such as high cholesterol and type 2 diabetes. Adding graefruit in breakfast makes it the best breakfast for weight loss. Grapefruit helps in losing weight because:

• It controls cravings; it has oil that effects on liver enzymes which helps us controlling cravings hence resulting in weight loss.
• It keeps you full; having grapefruit in breakfast keeps you full for longer time because it is full of fiber.
• It calms blood sugar; the compounds in grapefruit reduces the insulin levels.

You can either eat a whole grapefruit or make its healthy dish or smoothie. Grapefruit is also added in many effective juicing recipes for weight loss.

• Grapefruit and Kiwi smoothie

For this smoothie, you will need:

• 1 grapefruit.
• 1 cup of fresh cubed pineapple.
• 2 peeled kiwifruit.
• 2 cups of fresh baby spinach.
• 4 ounces of coconut water or plain water.

Mix all these in a blender and enjoy your healthy smoothie.

6. Dark Chocolate

Though people are recommended to stay away from chocolate when they are on diet but this dark chocolate has benefits which helps you in weight loss, controlling blood sugar and reducing cravings. It is one of the most delicious fat burning foods you can find. It has many health benefits including:

• It lowers your blood pressure when taken in a small quantity.
• It increases movement and prevent arteriosclerosis which is very important aspect if you are overweight.
• It improves your metabolism.
• It controls hunger.
• It also works well on your mood.

“Foods that have positive effect on your health are super-foods, which prevents you from chronic diseases and even sharpen your minds and these are the best foods to eat to lose weight.”

5. Pomegranate

Pomegranate contains nutrients and antioxidants that is beneficial for your body. If you have pomegranate juice in place of other beverages, it will help you in weight loss. It is also one of the best immune boosting foods you can find. Having pomegranate is considered as best fruits for weight loss and losing belly fat quickly, it is beneficial because:

• It prevents overeating; pomegranate are high in fiber and supportable for weight loss.
• It is good and healthy for heart support; eating pomegranate seeds are great for your heart.
• It boosts immunity; pomegranate contains 40% of vitamin C for one day.
• It reduces belly fat; pomegranate blocks the fat that are bad for your blood.
• It lowers cholesterol; it also reduces cholesterol.

4. Cinnamon

Cinnamon has the capability to pledge the activity of insulin in the body. One of the most followed weight-loss fashions today is containing honey and cinnamon in your regular diet. Make sure to include it in your regular diet to enjoy the amazing benefits of cinnamon. Cinnamon is good for weight loss because:

• It improves the gut health; it is a powerful anti-bacterial that helps in getting rid of bad bacteria in the stomach.
• It is a natural digestive; it helps in your food digestion properly.
• It increases your energy levels, cinnamon has an effect of keeping you in a better mood.
• It keeps you full; cinnamon slows down the emptying of your stomach.

3. Soups

Soups are low in fat and is a good choice for weight loss. Increasing the quantity of soups in your daily diet keeps you full and you are not likely to eat more. Eating soup is more effective and tastier.You can make different soups that are good for your health. Make sure to drink healthy vegetables soup if you’re wondering how to lose belly fat easily and effectively.

• Hot and sour cabbage soup

To make this, you will need:

• 2 tbsp of olive oil.
• 1 sliced yellow onion.
• 1 peeled and chopped carrot.
• 4 sliced green cabbage.
• 2 diced peppers.
• 1 crushed tomato.
• ½ tsp. salt.
• ¼ tsp. of pepper.
• 2 tbsp brown sugar.

To make this:

• Sauté the onion, cabbage, carrot, peppers in the oil and leave it for 5-7 minutes.
• Add tomatoes, salt, pepper and brown sugar, stir to combine.
• Simmer the soup over medium heat for 20 minutes.
• Serve hot.

2. Lentils

Lentils are filled with fiber which is good for sustaining the hunger and dropping your craving. Lentils are also good cause of soluble fiber which lessen the blood cholesterol, they are the great source of low-fat protein. There are several benefits of introducing lentils in your regular diet:

• It contains good protein; lentils have third-highest level of protein which makes it great source of protein.
• It increases your energy; as lentils are full of fiber and carbohydrates which helps increasing the energy.
• It helps in lowering cholesterol; as it contains high level of soluble fiber which helps to lower cholesterol naturally.
• It is good for weight loss; lentils are low in calories and contain no fat.

Though lentils have most common recipes one can easily make, but there are some healthy recipes, out of which one is:

• Apple and ginger lentil salad

For this recipe, you will need:

• 2 cups of green lentils.
• ½ cup of olive oil.
• ½ cup of lime juice.
• 2 teaspoons of fresh ginger.
• 2 teaspoons of honey.
• 1 ¼ teaspoons of salt.
• ¼ teaspoon of pepper.
• 1 finely diced apple.
• ½ unsalted sunflower seeds.

To make it:

• Place lentil in large saucepan with 2 inches of cold water.
• Whisk the oil, lime juice, honey, ginger, salt and pepper in a large bowl.
• Add the lentil and mix until well coated.
• Before serving, add apple and sunflower seeds.
• Serve cold.

1. Vegetables

Eating all kinds of vegetables is good for weight loss. Most vegetables are lesser in calories and fat which makes it ideal for losing weight. Vegetables are an important part of healthy and balanced diet. You can use different healthy and delicious weight loss smoothie recipes using fruits and vegetables according to your taste. Vegetable are good for your health because:

• They are important source of nutrients and fiber.
• Eat five servings of vegetables daily to have a balanced life.
• Eat lowest-calories vegetables such as cucumber, green and leafy vegetables.

Do’s

• Do exercises regularly to reduce weight.
• Do eat vegetables.
• Do a lot of drinking of water to lose weight.
• Eat small meals a day.
• Do keep healthy snacks when going for work.

Don’ts

• Don’t skip breakfast.
• Don’t drink too much alcohol.
• Don’t damage yourself with sugar.
• Don’t eat food with large amount of fat and calories.
• Don’t starve yourself.