Health

5 Best Foods You must know for Weight Loss

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We want ourselves to look healthy and fit. If we want to look good and smart, we have to put in some kind of effort. A balanced diet is the first step toward a healthier lifestyle. In this article, I am going to discuss some foods that are not only healthy but also help in weight loss.

Egg

An egg is low in calories and rich in proteins. According to USDA:

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  • 78 calories in total
  • 0.6 g of carbohydrates
  • 6 g of proteins
  • 5g of fat

Eggs contain high-quality protein (biological value = 1). All essential amino acids are available in eggs and they help to boost your metabolism. Protein can increase metabolic rate so incorporating egg in your daily diet plan can be helpful for fat burning. So, including eggs in our daily diet can help us to burn our abdominal fat.

Leafy green vegetable

Leafy green vegetables are low in calories and contain dietary fiber that aids in weight reduction. They also contain vitamins, minerals, and antioxidants essential for our body development and growth. They contain:

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  • Antioxidants ( good for general health)
  • fiber( essential for healthy gut microbiota and removes extra cholesterol from the body)
  • Nitrates( stimulate fat burning in a cell than fat-storing, thus burn belly fats)

Some of the vegetables are listed below:

  • Spinach ( Thylakoids for weight loss)
  • Broccoli ( 90 percent water and high in fiber)
  • Cabbage ( anti-inflammatory and anti-obesity)
  • Okra beans(high in fiber and low glycemic index)
  • Kale ( nutrient-dense and rich in antioxidants)

Oatmeal

Oatmeal contains soluble dietary fiber which can be useful for weight loss. In comparison to cereals, it contains more fiber and protein. Incorporating it into breakfast can be beneficial.

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According to USDA:

Oatmeal per 100 grams contains:

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  • 12g of carbohydrates
  • 1.7g of dietary fiber
  • 2.4g of protein
  • 1.4g of fat
  • 0mg of cholesterol
  • 49mg of Sodium

We can add blueberries, flaxseeds, almonds, and coconut to oatmeal. This will not increase its nutritional content but also leads to belly fat burning.

Yogurt

Yogurt is an excellent food that contains probiotics dispensable for the normal functioning of the gut. It contains bacterial species: Streptococcus thermophilus and Lactobacillus Bulgaricus. A  protein-dense food that can support your weight loss goals and fantastic for digestive health. It will provide you with greater satiety and a feeling of fullness for a longer time. All of these factors will ultimately lead to low belly fat. Intestine health has a strong impact on weight loss. Hence eating food like yogurt containing high proportions of probiotics can keep intestinal microflora happy and also increase your metabolism. Microbes present in the gut participate in process of fermentation of dietary fiber (indigestible), so also contributes to the removal of cholesterol from the body. Calcium found in Yogurt leads to fat burning.

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According to USDA:

Yogurt per 100 grams contains:

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  • 59 total calories
  • 3.6g carbohydrates
  • 10g proteins
  • 36mg sodium
  • 5mg of cholesterol

Nuts

Nuts have fiber, proteins, and beneficial fats like omega-3 fatty acids which explains their effect on weight loss.

A study was conducted among obese and overweight women to see the impact of nuts on weight loss. One group was given a weight loss diet supplemented by 50 grams of almonds while the other group’s weight loss diet plan excludes nuts. After three months, participants in the almond category lost slightly more weight than women in the nut-free category.

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  • Almonds ( Vitamin E, mono and polyunsaturated fats)
  • Brazil nuts (Thiamine, Magnesium, and L-arginine)
  • Cashews( Magnesium)
  • Pistachios ( Monounsaturated fats)

If you have any queries related to this article, you can ask in the comment box.

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