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Top 10 Foods For Weight Loss

Today’s a special day because I’m going to share with you some of my favorite foods for weight loss and optimum health.

It’s not just my personal opinion or experience, the foods on this list have also been proven by countless studies to be effective at weight loss and achieving total health.

In other words, these foods cannot only help you trim down, they can also boost your immunity system, speed up you recovery between runs, improve your energy, and help you feel and perform your best.

After all, not all calories are created equal.

Top 10 Foods For Weight Loss

So here is a list of the best 10 weight loss friendly foods, backed up with science.

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Image Credit – You-Can-Do-It via Flickr

1. Broccoli

I love broccoli (well, I learned to love it to be honest) because it’s a great source dietary fiber, minerals, vitamins and most importantly, the stuff is in low in calories and fat.

But how can it help you lose weight?

Since this green vegetables is high in fiber, it keeps you fill and helps you control your hunger.

Broccoli is very filling and is low in calories. A cup of cooked of the stuff weights 6 ounces and has roughly 50 calories. Keep in mind that cooked broccoli is roughly 90 percent water by weight.

This awesome green is also high on calcium , and Vitamins A, C and K—powerful ingredient in fighting against all sorts of cancer, blood pressure, heart diseases and other health ailments.

In fact, one cup of cooked broccoli has twice the amount of the daily required of Vitamin K and C.

Make the most of it by adding it to your salads, or as a side with your main meal. You can also have it for breakfast because it starting off the day with a filling meal will definitely curb your calorie intake later on and help you ward off unhealthy snacking.

2. Whole Eggs

This is, by far, my favorite source of protein. I eat eggs all the time, and you shouldn’t shy away from them.

However, if you are shunning eggs because you believe they are bad for your cholesterol, then think again. Recent studies have shown that eggs don’t negatively affect blood cholesterol and don’t lead to heart attacks.

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Image Credit – Jenny Williams via Flickr

Not only that, eggs are also some of the best foods you can eat if you need to shed the extra pounds. Eggs score high in protein, healthy fats, and can fill you up for longer with a very low amount of calories.

Eggs are loaded with essential amino acids—the protein building blocks your body uses to make everything from brain chemicals to muscle fiber. Protein keeps satiated for longer, helping eat less.

Not only that, protein like those found in eggs yolks stimulate the release of the hormone glucagon that promotes fat burning.

In fact, eating eggs in the morning can help you feel less hungry throughout the day than when your breakfast consists of complex carbs, like bagel, according to a study by the Pennington Biomedical Research Center.

Eggs, after all, are an eggcellent option.

So start your day with one egg. I usually have two or three eggs, and I like them scrambled with greens and olive oil.

3. Salmon

Salmon has a lot to offer and fits nicely into a healthy diet plan. A 3-ounce serving of Salmon has roughly 150 calories, 20 grams of protein and 7 grams of fat.

This fish is an excellent source of omega-3 fatty acids, which can help you lower blood pressure, prevent heart diseases and a myriad of health trouble. Plus, omega-3s are also great for reducing inflammation in your body, which can help you bounce back faster following a hard workout and build stronger muscles in the long run.

In addition, Salmon, and seafood in general, scores high on iodine, which is a key nutrient for proper thyroid functioning, which is vital for keeping your metabolism running optimally.

Make sure to broil salmon and use spices, lemon juice, herbs and garlic for calorie-free flavor. And never cook them using butter or oil because doing so can significantly the calorie and fat count.

Other fish with similar benefits includes, and not limited, to sardines mackerel, trout, herring and other types of oily fish.

4. Beans

I never used to eat beans growing up, but fortunately I started eating beans in my mid 20’s and I developed a taste for it.

One cup of beans has about 15 grams of fiber, which is 60 percent of the recommended daily minimum, 20 grams of protein, which can help tame hunger pangs and prevent overeating.

Not only that, beans are also full choke with vitamins, antioxidants, slow-burning carbs, and minerals, and they can make you feel satisfied without feeling sluggish.

Eating bean , and other legumes such lentils and chickpeas, can improve blood sugar control and reduce the risks of heart diseases for patients with type 2 diabetes, according to a study publish in the Archive of Interval Medicine.

Plus, beans are really inexpensive, making them a perfect meal if your budget is limited.

5. Chicken Breast

Hello chicken lovers! I got some great news for you.

Grilled, skinless chicken breast is awesome for weight loss because of its protein and calorie content. Having chicken breast for lunch or dinner, without skin or breading, can help you consume fewer calories and help feel fuller for longer as well.

In fact, a 3-ounce portion of boneless, skinless chicken breast or one-half of a chicken breast contains roughly 140 calories, 25 grams of high quality protein.

Nevertheless, make sure to steer clear of fried chicken, chicken strips, and chicken nuggets because these are full-choke with calories and unhealthy fats, and will definitely compromise your weight loss efforts.

Plus, do your best to only consume free-roaming, organic chicken because this is a better option than those cooped up in factory farms. I also prefer the taste of the organic kind. But that’s up to you and your personal preference.

6. Avocados

This awesome single-seeded berry has about 300 calories and 20 grams of fat, avocados can be regarded as a fat more than a fruit, which puts them in a whole other category.

But that’s no reason to shun avocadoes. Sure avocados are high in fats—but the fat content is mainly the mono-unsaturated fat, which has been prevent to reduce cholesterol, quell hunger and aid weight loss, making avocadoes one of the best food for optimum health.

Not only that, you can also find mannoheptulose in avocadoes. This carb is a sugar that actually lowers insulin secretion and boosts calcium absorption, both vital for fat loss.

Last up, avocados are also high on many valuable nutrient, such as vitamins, potassium and fiber.

7. Lettuce

Lettuce is one of the very low calorie green-veggies. A pound of this green has about 70 calories, and is loaded with a lot of phytonutrients that prevent diseases and promote optimal health. so this is a must on the weight loss foods list.

Not only that, lettuce is also rich in vitamins B, manganese, and folic acid, key for regulating blood sugar and it’s also important for proper immune system function.

In fact, a 100g of fresh lettuce has about 250 percent of the daily required amount of vitamin A, and 4500g of beta-carotene—key compounds with a lot of antioxidant properties.

Not only that, lettuce is also loaded with vitamin K, which is a key compound for bone metabolism and is believed to boost bone mass, according to a Chinese study.

I can go and on about the benefits of lettuce for weight loss and total health, but if you are still curious just Google it for more, and you will be amazed.

8. Apples

I love apples because they are easy to carry around, making them an excellent choice for a snack on the go. But not that’s not all, apples are also an excellent source of fiber, and other valuable nutrients.

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Image Credit – Cristian Rubert via Flickr

But the question is, could an apple a day keep the extra pounds away?

The answer is a resounding yes!

In fact, according to a study published in the journal Nutrition, overweight women who had three apples (or pears) a day for a period of three months shed more weight than those who opted for a similar diet with oat cookies instead of fruits.

So why apples are awesome for weight loss?

For starters, a large apple has about five grams of fiber, and it’s roughly 85 percent water, which, as you may have already guessed it, ideal for helping you feel full for longer.

Not only that, apples have also quercetin, which is a compound that can help you fight cancer, promote healthy lungs and reduce the risks of cholesterol damage. Plus, apple are also high in pectin, a soluble fiber that helps you feel sated for longer.

In addition, apples also offer a bit of potassium, vitamin C, and other valuable nutrients.

9. Sweet Potatoes

Yes they are sweet but that don’t mean they aren’t weight loss friendly.

A cup of sweet potatoes contains about 4 grams fiber, and 33 grams of carb, and also contains a compound that boosts the level of adiponectin, which is a hormone that regulates blood sugar levels.

Not only that, the stuff can also help you avoid blood sugar surges because it has a ranking of 50 on the glycemic index, which is quite low. Foods ranking low on the glycemic index have been shown by some research to stay in the digestive tract longer, which is key for controlling appetite.

So they are a great healthy, lower-calorie treat.

Just make sure to cook them right by boiling or steaming them instead of frying or roasting them.

10. Add Some Spice

Adding red chili pepper to your menu cannot only add some flavor to your meals, but it can also speed up fat loss.

Why?

Chili peppers contain a substance called capsaicin, a compound that’s been shown to reduce appetite and boost fat burning in some studies. This substance is even sold in form and it’s a regular component in many commercial weight loss supplements.

Piperine, which is a powerful thermogenic compound found in black pepper, has been shown in recent studies that it can reduce inflammation and hinder the formation of new fat cells. This occurs in a form of a reaction known as adipogenesis, leading to a reduction in body fat, cholesterol levels and waist size.

In fact, according to study, eating 1g of red chili pepper can reduce appetite and boost fat burning. But there is a catch, if you are used to eating spicy food, then this might not be of help since you might have built up some sort of tolerance.

Conclusion

Hopefully you liked my top 10 list of the best weight loss foods you can ever eat. Just make sure to take action on what you just learned ASAP.

In the meantime thank you for reading my post.

Feel free to leave your comments and questions below.

David D

Featured Image Credit – Robb Hammer via Flickr

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