Healthy Foods for weight loss list & weight gain

healthy foods for weight loss list

There are no doubts that the foods we eat are directly related to our weight. There are some foods that promote weight gain and some foods for weight loss. Here we discussed on some healthy foods for weight loss list and also discuss some weight gaining foods that really will help you to be aware of control extra fat from your body.

The results of a study published in the New England Journal of Medicine showed that some changes in Lifestyle behavior such as physical activity and sleep durations are correlated with long-term weight gaining.

The study has also shown that some food promote weight gain such as processed meat, fried foods, sugar sweetened beverages , potato chips , unprocessed red meats etc.

Overweight and Obesity are major public health concerns in the World. It links to many health problems such as heart disease, stroke, diabetes, high blood pressure, sleep disorders, and breathing problems. Obesity is defined by Body Mass Index (BMI), which is calculated from a person’s weight and height. A person is considered overweight with a BMI of 25.0 – 29.9 kg/m².

They also found that some foods are associated with weight loss. There are some best foods that can help you to maintain your weight.

1) vegetables

Vegetables can reduce your weight and maintain your health. Daily intake of vegetables reduces weight gain because these are low in calories and rich in fiber and nutrients.

2) whole grains

Whole grains are rich in fibre, cholesterol-free, and low fat which inhibit appetite.

They also observed in your bloodstream slowly so you can curb your appetite.

3) Yogurt

Intake yogurt daily helps you to reduce belly fat and maintain your weight by increasing the fat-burning ability of your body, especially stubborn belly fat (1) (2) (3).

The amino acid present in Yogurt also helpful for burning calories.

Belly fat produces the hormone cortisol which signals your body to store more body fat. The calcium present in Yogurt help to produce less cortisol and thus reduce belly fat and help you to lose weight.

A study published in the International Journal of Obesity, adults who ate three- servings of fat-free yogurt daily as part of a lower-calorie diet lost 22% more weight and 61% more body fat.

4. Citrus Fruit and Berries

Citrus fruit and berries have excellent nutrition value. Diet rich in citrus fruit and berries keep one healthy and fit reducing extra fat from his or her body.

Citrus fruits and berries can also help you to detoxify the body and help you to reduce body weight.

These fruits and berries decrease cholesterol and appetite which help to lead healthy weight loss.

5. Nuts

If you eat nuts in a small quantity daily, they will help you to reduce extra fat from your body (4).

Researchers have shown that people who include nuts in their daily diet lose more weight. So don’t be afraid to include nuts in your weight loss plan.

Nuts are full of healthy fats which create a feeling of satiety and reduce overeating during the meals and thus reduce belly fat. Moreover nuts are also calcium-rich food which can fulfill scarcity of calcium in your body.

6. Apples

Apples are very helpful to boost your memory power and promote weight loss because they satisfy hunger with only a few calories (5) (6).

A study at Florida State University has found that eating a cup of dried apples daily can help women lose weight and reduce cholesterol level and thus prevent heart attack.

According to the National Health and nutrition examination survey, diets high in dried fruits associated with lower Body Mass Index ( BMI).

7. Avocado

Avocado also very helpful to reduce fat and keep you fit and healthy all day long (7) (8). Avocado plays a vital role in the weight loss diet because they are rich in Calories and high monounsaturated fats ( 71%) (9) which increases the feeling of satiety. It is also beneficial for your skin to reduce wrinkles, scars as well.

Some studies have shown that exercise burns monounsaturated fat very efficiently than saturated fat and thus reduce your belly fat and keep you healthy and fit in your workplace.

8. Blueberries

Blueberries are also helpful for your weight loss plan. It contains catechin that is a natural phenol and antioxidants which help you to reduce belly fat.

Research has shown that intake blueberries daily reduce your weight and increase abdominal fat loss and keep you fit and healthy.

9. Coconut oil

Coconut oil is also helpful for your weight loss effort because it contains short and medium-chain fatty acids that prevent to increase weight (10).

It also helps to increase the metabolism and energy of your body because it burns extra fat from your belly and prevents storing belly fat more.

10. Grapefruit

Grapefruits are also helpful for your weight loss plan. Grapefruits have a high amount of fat-burning enzymes, fibre, low glycemic load as well as it contains high water content (11) (12). Therefore, all of these make grapefruit perfect food for weight loss diet chart.

Researchers have shown that the chemical properties include in grapefruit reduces insulin level and prevent to increase weight (13) (14).

CONCLUSION:- However, the best method to reduce your belly fat is to do exercise regularly. It will decrease gradually your extra fat but you have to consult with your doctor before starting exercise because your doctor knows well which is best for you.

In particular, with regular exercise, you have to take care of your diet. So, some healthy foods which are best for your weight loss mention above should be included in your diet chart.

From the above discussion, it is clear that if you want to reduce your extra fat you have to include some healthy foods in the weight loss list as well as avoid weight increasing foods( that I have also mentioned above). Besides that, you have to do exercise regularly.

Abhijit Ghosh

Hi, I'm Abhijit Ghosh, an aspiring blogger , have completed master degree as well as nutrition and two years yoga courses. This blog is dedicated for helping people learn about healthy food and yoga to keep fit, active and healthy all the day long .