food for weight loss

 

Different foods go through different metabolic pathways in your body.

They can have very different effects on hunger, hormones, and the number of calories you burn.

Here are the 8 healthiest foods for weight loss in the world backed by science

1. Whole eggs

Once feared to be high in cholesterol, whole eggs have made a comeback.

Although high consumption of eggs increases "bad" LDL cholesterol levels in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat and are very abundant.

A study of 30 overweight women found that eating eggs for breakfast, instead of bagels, increased feelings of fullness and caused participants to eat less for the next 36 hours (3

2. Green leaves

Green leafy vegetables include kale, spinach, collard greens, chard, and a few others.

They have several properties that make them great for weight loss, such as being low in calories and carbohydrates and high in fiber.

Eating green leafy vegetables is a great way to bulk up your meals, without increasing calories. Numerous studies show that low energy density foods and diets cause people to consume fewer calories overall

Leafy greens are also incredibly nutritious and very rich in vitamins, antioxidants, and minerals, including calcium, which has been shown to help burn fat in some studies.

3. Salmon

Fatty fish like salmon are incredibly healthy and very satisfying, keeping you full for hours on end with relatively few calories.

Salmon is rich in high-quality protein, healthy fats, and several important nutrients.

Fish, and shellfish in general, can also provide a significant amount of iodine.

This nutrient is necessary for the proper functioning of the thyroid, which is important for your metabolism to function optimally.

Studies show that a significant number of people do not meet their iodine needs

Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a role in obesity and metabolic diseases.

Mackerel, trout, sardines, herring, and other types of oily fish are also excellent

4. Boiled potatoes

White potatoes seem to have fallen out of favor for some reason.

However, they have several properties that make them a perfect food, both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients, a little bit of almost everything you need.

There have even been accounts of people living on potatoes alone for long periods of time.

They are particularly rich in potassium, a nutrient that most people do not get enough of and which plays an important role in controlling blood pressure.

On a scale called the satiety index, which measures how full different foods are, boiled white potatoes scored the highest of all foods tested.

This means that by eating boiled white potatoes, you will naturally feel full and eat less of other foods.

If you let the potatoes cool for a while after boiling, they will form large amounts of resistant starch, a fiber-like substance that has been shown to have several health benefits, including weight loss. .

5. Beans and legumes

Certain beans and other legumes can be beneficial for weight loss.

This includes lentils, black beans, kidney beans, and a few others.

These foods tend to be high in protein and fiber, two nutrients that have been shown to cause satiety.

They also tend to contain resistant starch.

The main problem is that many people find it difficult to tolerate legumes. For this reason, it is important to prepare them correctly.

6. Soups

As mentioned above, low energy density foods and diets tend to make people consume fewer calories.

Most foods with low energy density are those that contain a lot of water, such as vegetables and fruits.

Some studies have shown that eating the exact same food turns into soup rather than solid food, makes people feel fuller, and consumes far fewer calories.

Just make sure you don't add too much fat to your soup, like cream or coconut milk, as this can dramatically increase its calorie content.

7. Apple cider vinegar

Apple cider vinegar is incredibly popular in the natural health community.

It is often used in seasonings like salad dressings or salad dressings, and some people even dilute it in water and drink it.

8. Fruits

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat more fruits (and vegetables) tend to be healthier than people who don't.

Although they contain natural sugar, they have a low energy density and take a long time to chew. Also, its fiber content prevented sugar from being released too quickly into the bloodstream.