When trying to lose weight, focusing on what foods you “can’t eat” or “should avoid” may be counterproductive and make the process more difficult. It is helpful to focus on meals that boost dietary fibre, protein, antioxidants, vitamins, and other nutrients, even though the objectives and standards of each weight-reduction plan are different. Below, we listed 8 foods to always have in your kitchen if you’re trying to lose weight.
Blueberries
Always have a container of blueberries in your refrigerator because of the high levels of antioxidants they contain. “Blueberries are not only nutritious but also filling and flexible. Foods that are low in calories and high in fibre help you feel more full “RDN Lisa Young said.
Oatmeal or oat groats
If you want to increase the amount of fibre you consume in the mornings, stocking your pantry with old-fashioned or steel-cut oats is a good idea. Increasing the amount of fibre that one consumes has been associated with weight reduction.
Walnuts
Walnuts are satiating due to the protein, fibre, and healthy fats that they contain. Consuming less food while yet feeling satisfied can assist with weight loss efforts. Walnuts include a high concentration of omega-3 fatty acids, which are known to help people lose weight and keep their hearts healthy.
Frozen assorted vegetables
It is not necessary for you to worry about consuming all of the frozen vegetables before they spoil. According to Young, the fact that veggies are “low in calories and abundant in fibre and antioxidants” makes them all beneficial for weight loss.
Salmon
If you like to eat fish, you should definitely stock up on salmon. Whether it’s fresh or frozen, the health advantages of salmon may assist you in achieving your weight loss goals. The omega-3s found in salmon can increase satiety and weight loss.
Beans
Beans, for whatever cause. Beans are a satisfying, high-fiber food. A half-cup of black beans provides 28% of your daily fibre needs. 1 cup of red kidney beans has 8 g of fibre, or 32% of the recommended requirement.
Half a cup of garbanzo beans provides 24% of your daily fibre. Fiber fills you up without adding calories. Fibre adds bulk and delays digestion. A high-fiber, bean-rich diet increases satiation and decreases hunger, according to a brief ISRN Obesity trial.
Eggs
During an eight-week study, overweight men and women who ate two eggs for breakfast lost more weight than those who ate bagels. Eggs are heavy in protein (one large egg has roughly 6 g), and it takes more energy to break down a protein than starch, which is included in many breakfast dishes like bagels, cereals, and muffins.
If you’re concerned about cholesterol, eat more egg whites than yolks. Kennedy thinks that this is a genuine worry, even if only a small percentage of the population “hyper-responds” to dietary cholesterol.
Popcorn
The digestive hormones take around 20 minutes to send the signal to the brain that you are full. How Popcorn Can Help You Slim Down, by Gerbstadt Popcorn is a slow food to consume, so if you want to avoid overeating it, it’s best to eat it slowly.
The high fibre content of popcorn contributes to its satiety. Popcorn has 1.2 g of fibre per cup if it’s air-popped, but since most people eat more than 1 cup at a time, the fibre content increases. Despite only having 2.5 g of fibre per serving, popcorn is nevertheless a healthy source of fibre because it delivers (about) 2 cups’ worth.
