While no one food is a magic bullet for weight loss, there are certain foods that can help you achieve your weight-loss goals. Most of the foods included as part of a weight-loss diet have a few things in common: they’re high in fiber (which helps keep you feeling fuller longer) and have a low energy density-meaning that you can eat a decent-sized portion without overdoing it on calories. Include the following weight-loss foods as part of a healthy overall diet, and you may find it’s easier to achieve your weight-loss goals.
It’s estimated that nearly half of Nigerian adults attempt to lose weight each year
One of the best ways to lose weight is by changing your diet.
Yet, the sheer number of available diet plans may make it difficult to get started, as you’re unsure which one is most suitable, sustainable, and effective.
Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat.
A lot of people have considered the ketogenic diet and it has become popular.
Here are some healthy foods that can help you lose weight faster:
Fruit gets a bad rap sometimes because it naturally contains sugar. But eating fruit can help you lose weight, especially when you swap in fresh fruit for processed foods or other unhealthy snacks. You’ll get a naturally sweet treat, plus reap the benefits of fiber and antioxidants. A recent study published in the Journal of Nutrition found that higher fruit consumption was associated with lower risk of becoming overweight or obese, independent of vegetable or fiber intake-though including fruit as part of a healthy diet overall is always the best strategy.
- Low-carb Vegetables
Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs.
Many vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams, or beets could put you over your entire carb limit for the day. Vegetables also contain antioxidants that help protect against free radicals, which are unstable molecules that can cause cell damage.
Low carb veggies make great substitutes for higher carb foods.
Weight loss vegetable list:
Peppers – especially green
Eggs are one of the healthiest and most versatile foods on the planet.
Eggs are rich in high-quality protein, fats and essential nutrients, like vitamin D and choline. It’s the protein, and the time of day we tend to eat them, that especially makes them a powerhouse for weight loss. Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime. One study found that eating eggs for breakfast left people feeling more satisfied than those who had bagels-which helped them eat less throughout the day.
One large egg contains less than 1 gram of carbs and about 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle.
Avocados are rich in monounsaturated fatty acids, dietary fiber, potassium and phytochemicals. People who eat avocados tend to have lower BMI, body weight and waist circumference than people who skip this green superfood, per a study in Nutrition Journal. While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fiber combo may help you slim down. Add some to your salad, sandwich or taco night for a burst of creaminess and flavor.
Avocados are incredibly healthy. Avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium. In addition, they may help improve heart health markers.
Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easier. In addition, avocados may help improve cholesterol and triglyceride levels. One study found that participants eating one avocado per day had beneficial effects for their cardio‐metabolic risk factors including lower levels of LDL (bad) cholesterol.
- Nuts and Seeds
Nuts and seeds are healthy, high fat, and low-carb foods.
Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases
Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall. Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types.
Here are some popular nuts and seeds to eat if you want to lose weight: Almonds, Cashews, Walnuts, Pumpkin seeds and Sesame seeds.
Nuts and seeds are heart-healthy, high in fiber, and may lead to healthier aging.
- Move Your Body
Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.
By lifting weights, you’ll burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice. Make sure your doctor is also aware of any new exercise plans. If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.
Both cardio and weightlifting can help with weight loss.
The Bottom Line:
A ketogenic diet can be used to achieve weight loss, blood sugar management, and other health-related goals.
Fortunately, it can include a wide variety of nutritious, tasty, and versatile foods that allow you to remain within your daily carb range.
To reap all the health benefits of a ketogenic diet, consume keto-friendly foods on a regular basis.