Not all types of food add on kilos to your body. Different food travel different metabolic pathways in the human body and can have vastly different effects on hunger, hormones and the number of calories one burns.Weight loss occurs when the body is expending more energy in work and metabolism than it is absorbing from food or other nutrients. It will then use stored reserves from fat or muscle, gradually leading to weight loss. For athletes seeking to improve performance or to meet required weight classification for participation in a sport, it is not uncommon to seek additional weight loss even if they are already at their ideal body weight. Others may be driven to lose weight to achieve an appearance they consider more attractive. However, being underweight is associated with health risks such as difficulty fighting off infection, osteoporosis, decreased muscle strength, trouble regulating body temperature and even increased risk of deathLow-calorie diets are also referred to as balanced percentage diets. Due to their minimal detrimental effects, these types of diets are most commonly recommended by nutritionists. In addition to restricting calorie intake, a balanced diet also regulates macronutrient consumption. From the total number of allotted daily calories, it is recommended that 55% should come from carbohydrates, 15% from protein, and 30% from fats with no more than 10% of total fat coming from saturated forms.[citation needed] For instance, a recommended 1,200 calorie diet would supply about 660 calories from carbohydrates, 180 from protein, and 360 from fat. Some studies suggest that increased consumption of protein can help ease hunger pangs associated with reduced caloric intake by increasing the feeling of satiety.
Here are 10 food items that are weight-loss-friendly:
Whole eggs: Contrary to popular beliefs, studies now show that eggs neither adversely affect blood cholesterol nor cause heart attacks. They’re one of the best foods to eat if one needs to lose weight, as they’re high in protein, healthy fats and can make one feel full with a very low amount of calories.
Being dense in nutrients that also help one get all nutrients in a calorie-restricted diet.
Leafy Greens: Kale, spinach among others have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fibre.Eating them increases volume of meals without increasing calories. They are loaded with vitamins, antioxidants and minerals.
Boiled potatoes: While often misrepresented, they contain an incredibly diverse range of nutrients.
High in potassium, white, boiled potatoes scored the hiest on the Satiety Index. This means that by eating white, boiled potatoes, one naturally feels full and eats less of other foods.
Tuna: Another low-calorie, high-protein food, it so low in fat and popular among bodybuildres or models as they are a great way to increase protein intake while keeping total calories and fat low.
Beans and legumes: This includes lentils, black beans, kidney beans and some others. They tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety and also tend to contain some resistant starch.
Soups: Meals and diets with a low energy density tend to make people eat fewer calories. You can add water to it to turn it into a soup. Studies have shown that eating the exact same food turned into a soup makes people feel more satiated and eat significantly fewer calories
Cottage Cheese: Cottage cheese boosts protein intake. It’s also very satiating, making one feel full with a relatively low number of calories. Dairy products are also high in calcium, which may aid fat burning.
Avocados: While fruits are high in carbs, avocados are loaded with healthy fats, partoicularly monounsaturated oleic acid. Avocados are a good example of a healthy fat source one can include in the diet while trying to lose weight.
Chili pepper: They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies.
Grapefruit: In a 12-week study with over ninety obese indiviuduals, eating half a fresh grapefruit before meals led to weight loss of 1.6 kg. Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals.
