Eating some specific kind of foods to maintain your weight loss can work at many levels. But how does it really work? Let's have a look!
A successful weight loss does not mean that you will go back to your old ways after the mission is accomplished. Rather, rather it is more about sustaining what you have lost. You feel great when you have finally bid adieu to all the extra pounds you were piling up with your dedication, hard work, diet and of course workout. But what next? Will you be back to your old ways of binging on junk or you will continue putting a leash on your taste buds?
Foods To Maintain Your Weight Loss
Well, you need to understand that not all calories are equal and different food items follow a different kind of metabolic path in our body. Every food that you eat can have a different effect on your hunger, calorie intake, hormones and also some calories we burn. Thus, banning all the foods considering their high carb of high-fat content may not be a good idea to sustain your weight loss.
Here is a list of 10 weight loss and weight management friendly foods that you must include in your diet to keep a check on the weighing scale.
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1. Whole Eggs
We often fear that eggs are high in cholesterol, thus keep on avoid adding them in our diet. But whole eggs have shown no adverse effects on your cholesterol levels if eaten in moderation. Studies have shown that eating eggs does not affect your cholesterol levels and they do not cause heart attacks.
Additionally, eggs can be a great weight loss food too as they are rich in protein, healthy fats and can make you feel full with the low amount of calorie consumption per serving. If you replace your bagel or toast breakfast with eggs, then you will experience increased satiety and are likely to eat less as well. Eggs being extremely dense in nutrients can help you meet your daily dose of nutrients that too while remaining calorie restricted.
2. Leafy Greens
Leafy greens are rich in nutrients and other properties that make them an excellent weight loss and weight management food. They are extremely low in calories and carbohydrates but come loaded with fiber. Adding green leafy vegetables to your meal will also increase its volume without piling up on the calories. Studies have shown that meals which are low in energy density make you eat fewer calories. Not to forget the highly nutritious content of green leafy vegetables that includes all kinds of vitamins, minerals, antioxidants, and calcium, which is known for its fat burning properties.
3. Lean Meat and Chicken Breast
For ages, meat has been demonized unfairly for all the wrong reasons. It is said the meat causes all sorts of health problems, but none of the claims have any evidence backing to it. Though processed meat is certainly unhealthy, studies have shown that unprocessed red meat does not pose any risk of diabetes or heart disease. In reality, meat is very good source of protein, which makes it an excellent weight loss food and is also very nutrient filling.
A high protein diet can help you burn up to 100 more calories per day and increasing your protein intake by 25% can decrease your craving by almost 60%. Protein enriched diet also curbs your late night cravings and help in weight loss. If you have just started a low carb diet, then feel free to add fatty meats to your diet, but if you are following a moderate carbohydrate diet then go for lean meats instead.
4. Apple Cider Vinegar
Must Read – How To Use Apple Cider Vinegar For Weight Loss
Off late, Apple Cider Vinegar is becoming increasingly popular with the health community and is being used in condiments, salad dressings, vinaigrettes, etc. People are even drinking it daily by diluting in water for its extreme health benefits. Several studies have shown the efficacy of apple cider vinegar in aiding weight loss. Taking vinegar with a high carb meal can increase your satiety and can also make you eat 200 to 275 calories less in a day. Studies have shown that individuals who drink 13 to 30 ml of ACV per day can lose up to 3 to 4 pounds in a span of 12 weeks. Apple cider vinegar is also known for controlling blood sugar levels and other long-term health benefits.
5. Boiled Potatoes
White potatoes have never been a favorite among the weight loss aspirants for some unknown reasons. But, what they do not know is that potatoes are so nutrient-dense that they can make an amazing weight loss food. They contain a little bit of almost everything that you need to have optimal health.
Potatoes are particularly rich in potassium, which most people are often deficient of and are needed for keeping blood pressure under control. On the satiety index as well, potatoes earn the highest score as they keep you feeling full for a longer period. This means, eating boiled potatoes can make you feel full naturally, and you will end up eating less of other junk along with them. You can also eat sweet potatoes, turnips and other root grew vegetables for weight management.
6. Beans and Legumes
Studies have shown that some kinds of beans and legumes can be extremely beneficial in weight loss. Including lentils, kidney beans and black beans in your diet can make your meal enriched with protein and fiber, which has been known for leading to satiety. Beans and legumes also contain resistant starch. Some people complain to have legume tolerance. Thus it is advisable to cook them properly before eating.
7. Cottage Cheese
Dairy products are a known rich source of protein and cottage cheese one of the best products that can easily slip in your daily diet plan. Cottage cheese is mostly protein with a very little amount of fat and carbohydrates, which makes them a safe bet. If you want to boost your protein intake without feasting on meat, then have plenty of cottage cheese. It is very much satiating and can make you feel full with a relatively low amount of calories. Dairy products are also rich in calcium and are known to aid in the fat burning process.
Even though they have high-fat content, nuts are not inherently fattening, which makes them an excellent snack with the balanced amount of fiber, proteins and other kinds of healthy fats. Eating nuts in place of your other mid meal snacks can improve your metabolic health and help in weight loss. However, do not go over the board with your consumption as they are pretty high in calories.
9. Chili Pepper
Chilli peppers have been known for their weight loss properties for long as they contain a substance called Capsaicin. The capsaicin is known to reduce appetite and increase the fat burning process. You can even buy the substance in a supplement form for weight loss, but it is best to take it in its natural form. People who eat 1 gram of dried chili are shown to have reduced appetite with increased fat burning.
10. Full-fat Yogurt
Another dairy product that you must include in your weight loss or retention diet is yogurt. It is rich in probiotic bacteria that help in improving the function of the gut and having a healthy gut protects against inflammation and leptin resistance which is a cause of obesity. Make sure you are eating full-fat yogurt as low-fat yogurt is the one associated with obesity and risk of type 2 diabetes.