10 best foods which help you for weight loss

 

Introduction

Food is main ingredient in weight loss.it play a major role in weight loss.ln this article, I will introduce 10 ways to lose weight in a healthy way.

1. Milk, yogurt and cheese

Dairy feeds many myths online. In fact, milk is known for its benefits to the body, just like yogurt and cheese. A 2016 analysis of 33 studies links taking calcium supplements to weight loss in people with a normal body mass index (BMI). And no lite version needed. A 2016 study of 18,438 middle-aged women found a decreased risk of long-term obesity by consuming high-fat dairy products , without any low-fat products. One hypothesis: fat fills and satiates longer.

2.Oats and barley

Let's get this straight: carbs are healthy as long as they're the right kinds. In fact, they are among the fat-burning foods to add to your diet as soon as you wake up. A 2016 study, published in the Journal of the American College of Nutrition , states that people who ate instant oatmeal for breakfast consumed fewer calories during the day than those who opted for ready-to-eat cereal.

Whole grains satiate and prevent excess. Barley, in particular, slowly raises blood sugar levels , helping to stave off blood sugar spikes and its after-effects of feeling hungry after meals, according to a 2016 study from Lund University (Sweden). . Complete with this blood sugar information that could save your life.

3.Tomatoes

18 calories per 100 g. Tasty and rich in lycopene, tomatoes are also beneficial when cooked. According to recent studies, cooked tomatoes have an effect comparable to that of statins in patients with high cholesterol problems or high blood pressure. This is thanks to lycopene, a compound that gives ripe tomatoes their bright red color and is considered a powerful antioxidant.

4.Green tea

If you have a habit of drinking coffee, it's time to switch to green tea. Whether you drink coffee at home or buy a cup at a cafe, coffee is more expensive than green tea.Some talk about the results achieved, others talk about the futility of the drink, especially in this respect. But, as the wise people say, don't believe it, check it out. What's more, it doesn't require much effort, and from a chemical point of view it has everything you need for weight loss in tea. Therefore, the polyphenols contained increase heat transfer due to fat storage treatment. Green tea also helps control appetite and manage hunger by lowering blood sugar levels.

5.apple

Eating  an apple in the morning will give you a carb -based energy boost that will make you as energized as if you had coffee. Apples have the advantage of being easy to eat instead of when you want to eat something sweet.Studies have shown that people who ate an apple before a meal had significantly fewer calories than those who ate another snack.

6. Beans, legumes and beans

They   are  rich in fiber and protein  . This means that just a bowl of cooked beans, legumes or pulses will keep you perfect for extended periods of time. It also has very little fat and no cholesterol.Also, they are packed with iron, magnesium, potassium and folic acid. Because these foods have a low glycemic index, they won't raise your blood sugar levels significantly.

A 2016 study published in The American Journal of Clinical Nutrition found that consuming about 3 cups of pulses daily could reduce weight by 3 pounds per day. Conclusions were made after a systematic review and meta-analysis of all available clinical trials on the effects of eating pulse.

7.Whole Eggs

Eggs contain a lot of protein and healthy fats. It is not only rich in nutrients, but also has a feeling of fullness compared to its volume, so it is good to eat at breakfast. When dieting, yolks, which are relatively higher in calories than the whites, are often not eaten, but eating only the whites can lead to nutritional imbalance. 

A study of 30 overweight women found that eating eggs instead of bagels for breakfast increased satiety (satiation) and made participants eat less over the next 36 hours.Another eight-week study found that eating eggs for breakfast increased weight loss on a calorie-restricted diet compared to bagels.

8. Green leafy vegetables

Salads made with green leafy vegetables such as kale, spinach, and chard are great for dieting. These green leafy vegetables are low in calories and carbohydrates, but high in fiber.

Making a hearty salad on a large plate with these vegetables will make you feel like you've been eating right, but not consuming extra calories. Studies have shown that low-calorie but nutrient-enriched foods, such as green leafy vegetables, lead to fewer calories in dieters.

9.Salmon

Fatty fish are very healthy. Salmon contains high-quality proteins, healthy fats, omega-3 fatty acids and many important nutrients. They also provide the body with the iodine it needs. Iodine is particularly important for the thyroid, which controls metabolism.

In addition to salmon, the occasional consumption of trout, mackerel, herring or other high-fat fish is also recommended – all of which ensure a long-lasting feeling of satiety despite the low calorie count.

10.Nuts

Nuts are rich in mono and polyunsaturated fatty acids, could help with weight loss and have many positive effects on our health.  Many varieties also contain a good dose of fiber.

Since the nuts are usually not chopped up finely enough when chewed, they contain significantly fewer calories than stated on the package. Of course, that doesn't mean that you shouldn't chew them well, but these new scientific results are always exciting.