It is true that calorie deficit is necessary to lose weight, but by choosing the best foods for weight loss, you can make your journey easier. In this article, we are going to present the best foods for weight loss. But before introducing these foods, we must pay attention to a series of important tips about weight loss foods.
Foods for weight loss should be low in calories
This is an important rule. You should use low calorie foods to lose weight. Why? Because the most important rule to lose weight is calorie deficit. In this situation, your body can burn significant fat. With that in mind, you can’t consume high-calorie foods and still expect to lose weight.
Foods for weight loss should be rich in protein
The second important rule for choosing the right foods is protein. As we said in the article “Can Protein Help Lose Weight?“, high-protein diets can help lose weight in several ways:
- Increased metabolism
- Muscle protection
- Feeling full for longer
- Improving insulin sensitivity, etc.
Therefore, it is better to choose foods that are rich in protein.
Foods for weight loss should help burn fat
This rule includes many items. Some foods can help fat burning process in calorie deficit diets. According to a research, caffeine and EGCG found in black tea, coffee, and green tea may help burn more fat.
Foods that contain adequate amounts of protein and fiber can also be included in this group. An important thing to remember is to get the right amount of calories in your diet. No food can make you lose weight as long as you eat a lot of calories.
Foods for weight loss should be rich in fiber
As we said, by choosing some foods you can keep the feeling of fullness for a longer time. Fiber-rich foods can do this for you. These foods are also rich in vitamins and minerals that indirectly affect metabolism and health.
Best foods for weight loss
After reviewing the most important features of foods that are suitable for weight loss, we are going to point out the best of them.
Eggs are great for weight loss! Why? Because this food is rich in complete protein and also has adequate amounts of vitamins and minerals. In a study, eating eggs for breakfast has led to an increase in the feeling of satiety and fat loss in low calorie diet.
Another important result of this study is that eating eggs only in calorie deficient diets helps to lose more weight.
Egg white has high protein and very few calories, which works great for weight loss. Egg yolk is also safe for these diets, but you have to be careful about its high calories, so it is better not to eat too much of it.
Salmon is one of the best sources of protein. This fish is also rich in omega-3, which can be very useful for weight loss.
Some people think that eating carbohydrates has a negative effect on weight loss, but it is wrong! It is true that reducing carbohydrates can help you lose weight a little, but eliminating them is wrong. Carbohydrates are one of the best sources of energy production in our body. Especially athletes should eat adequate amounts of carbohydrates per day.
So if you decide to eat good carbohydrates in your diet, you can choose Oatmeal. It is a food source rich in fiber and protein. According to researchers, Oatmeal can help reduce appetite and also help lose weight.
Chia seeds are another best food for weight loss. This food contains good amounts of fiber that can reduce hunger. In one study, it was shown that consuming a snack of chia seeds temporarily reduced feelings of hunger.
Spinach has only 23 calories per 100 grams. It is amazing! It is also rich in fiber and other vitamins and minerals. For this reason, it works great for filling the stomach and reducing appetite.
This vegetable can even help you provide greater reduction in body fat. In one study, the thylakoid found in spinach were shown to promote greater weight loss on calorie-restricted diets.
Greek yogurt is another best food for weight loss. Greek yogurt has enough protein and can help increase the feeling of satiety due to its casein.
Beans are also rich in protein and fiber, so they are very useful for weight loss.
Broccoli is another best food for weight loss. Broccoli has only 34 calories per 100 grams, which is a very small amount. After all, it has 2.8 grams of protein per 100 grams, which is amazing for a vegetable.
Broccoli leads to an increase in insulin sensitivity, which will be useful in the fat burning process. Increasing the feeling of satiety is another benefit of this low-calorie food.
If you are looking for a high quality protein source with low calories, eat chicken breast! Chicken breast is a complete protein and has fewer calories than many other protein sources. This food source works well especially for bodybuilders.
Dark chocolate has many benefits such as reducing appetite, increasing insulin sensitivity and possibly helping to lose weight, but you should consider one important tip! Unfortunately, dark chocolate is high in calories, and it is better to be careful in eating it.
You are not supposed to eliminate healthy fats in weight loss diets! It is true that fats are high in calories, but they are essential for fat loss and health. On the other hand, in a study, high-fat diets have also been reported to be effective for weight loss. Nuts are rich in healthy fats and you can eat them in your weight loss diets. Peanuts, almonds, pistachios, etc. are among the best options for weight loss.
Brown rice is another food for weight loss. Compared to white rice, brown rice is rich in bran, which can be useful for increasing satiety. In a study, it was concluded that consuming brown rice instead of white rice leads to more significant weight loss.
Eat these foods in your calorie deficit diet
As we mentioned at the beginning of this article, the most important rule for weight loss is calorie deficit. The truth is that no study has been able to prove the effect of these foods on weight loss without calorie deficit. You can only help reduce your appetite and increase the rate of fat burning by using the best foods for weight loss.