For a healthy and prosperous life, we all need to be healthy and healthy choices always come from healthy food and a healthy lifestyle. This weight gain and Obesity is the problem for a lot of people and weight loss healthily is their choice.
But it is not true, Healthy bodies only come in weight loss, they come in various shapes and sizes. People are obsessed with weight loss so they choose the wrong way to lose weight faster, but it is not true. Weight loss is not a piece of cake when you do proper exercise, eat healthy food and eat the right portion of food then you will be able to get the shape and size of your body.
Healthy Foods for Your Weight Loss Journey: So here are some of the 11 healthy foods that help you in your weight loss journey,
1. Leafy greens
Leaft Green is an excellent choice for the weight loss journey, they are low in calories and carbs but high in fiber and nutrients. They help you to feel full and satisfied.
Leafy greens Nutritional Components
- Vitamins- vitamin A, vitamin C, and vitamin K
- Minerals- calcium, magnesium, and potassium
- Antioxidants- beta-carotene, lutein, and zeaxanthin
- Fiber- High in Fiber
2. Fatty fish
Fatty fish are high in protein and healthy fats, like salmon, tuna and mackerel. Protein helps you feel full and healthy fats help you to regulate your hormones and metabolism.
Fatty fish Nutritional Components
- Omega-3 Fatty Acids- EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
- Protein- good source of high-quality protein
- Vitamins- vitamin D, vitamin B12, and vitamin A
- Minerals- selenium and iodine
3. Whole grains
Whole grains foods are a good source of fiber which can help you feel full, satisfied and energetic throughout the day foods like quinoa, brown rice, oats, and barley.
Whole grains Nutritional Components
- Fiber- Rich in dietary fiber
- Vitamins- B vitamins such as thiamine (B1), riboflavin (B2), niacin (B3), and folate (B9).
- Minerals- iron, magnesium, zinc, and selenium
- Complex Carbohydrates
- Protein
- Antioxidants and Phytochemicals
4. Beans and Legumes
They are also a great choice for healthy weight loss. Beans, lentils, chickpeas and other legumes are high in protein and fibre. They have a low glycemic index, which helps to regulate your blood sugar level.
Beans and Legumes Nutritional Components
- Protein- Beans and Legumes are excellent sources of plant-based protein.
- Fiber – rich in dietary fiber, both soluble and insoluble
- Vitamins- B vitamins such as folate (B9), thiamine (B1), riboflavin (B2), and niacin (B3).
- Minerals- iron, magnesium, potassium, and zinc.
- Complex Carbohydrates
- Antioxidants and Phytochemicals
5. Fruits:
Fruits play a vital role in our healthy lifestyle, as we all know that fruits are good sources of vitamins, minerals and fibre. But while eating food you should choose wisely because some fruits are also high in sugar, so choose fruits that have low sugar such as apples, pears and berries.
Fruits Nutritional Components
- Vitamins – vitamin C, vitamin A, vitamin K, and several B vitamins like folate (vitamin B9).
- Minerals- potassium, magnesium, and manganese
- Fiber- soluble and insoluble fiber
- Antioxidants- flavonoids, polyphenols, and carotenoids
- Water
- Natural Sugars- fructose, glucose, and sucrose
6. Eggs
Eggs are also an excellent choice for a healthy lifestyle, where eggs are the nutritional powerhouses that are high in protein and healthy fats. Eggs help us to feel full and almost satisfied and also help in our calorie intake. You can take eggs in a breakfast which helps you to feel energetic throughout the day.
Eggs Nutritional Components
- Protein
- Vitamins- vitamin A, vitamin D, vitamin E, vitamin K, vitamin B2 (riboflavin), vitamin B6, vitamin B12, folate, and choline
- Minerals- phosphorus, selenium, and iron
- Antioxidants- lutein and zeaxanthin
- Choline
- Healthy Fats
7. Cruciferous vegetables
Vegetables like broccoli, cauliflower and Brussels sprouts are low in calories and fiber and contain compounds that may help boost metabolism. This compound helps you in weight loss.
Cruciferous vegetables Nutritional Components
- Fiber
- Vitamins- vitamin C, vitamin K, and various B vitamins such as folate (vitamin B9).
- Minerals- potassium, calcium, magnesium, and manganese.
- Antioxidants- beta-carotene, vitamin C, phytochemicals, glucosinolates and flavonoids
- Glucosinolates
- Low in Calories
8. Nuts and seeds
Nuts and seeds such as almonds, walnuts, chia seeds and flaxseeds are packed with healthy fats, protein, and fiber. They are high in calories so it is important to eat them in portion sizes.
Nuts and Seeds Nutritional Components
- Healthy Fats- monounsaturated fats, polyunsaturated fats (omega-3 and omega-6 fatty acids), saturated fats
- Protein
- Fibe- soluble and insoluble
- Vitamins- vitamin E, vitamin B1 (thiamine), vitamin B6, and folate.
- Minerals- magnesium, phosphorus, potassium, zinc, and selenium.
- Antioxidants- flavonoids, phenolic compounds, and vitamin E.
- Plant Compounds
9. Avocados:
Avocados are great fruits that have healthy fats, fiber and vitamins. Having avocados can make you feel full and satisfied throughout the day. Also, you can decorate with salads or smoothies.
Avocados Nutritional Components
- Healthy Fats- monounsaturated fats, particularly oleic acid
- Fiber- soluble and insoluble
- Vitamins- vitamin K, vitamin E, vitamin C, vitamin B6, and folate
- Minerals- potassium, magnesium, phosphorus, and zinc
- Antioxidants- lutein and zeaxanthin,
10. Greek yogurt:
You can replace your normal yogurt with Greek yogurt because it is a good source of protein and calcium. It helps you aid digestion and can keep you feeling full and also it may help boost metabolism.
Greek yogurt Nutritional Components
- Protein
- Calcium
- Probiotics- Lactobacillus and Bifidobacterium strains
- Vitamins: vitamins, including vitamin B12, riboflavin (vitamin B2), and vitamin D (if fortified).
- Potassium
- Low in Sugar
- Low in Lactose
11. Lean protein sources:
chicken breast, turkey breast, and legumes are lean protein sources, which can help you to build and maintain muscle mass. This can make you full and satisfied.
Lean protein Nutritional Components
- High-Quality Protein
- Low in Saturated Fat
- Rich in Essential Nutrients
- Promotes Weight Management
- Supports Muscle Health
Example of, lean protein source:
- Skinless poultry (chicken breast, turkey breast)
- Fish (salmon, trout, cod, tuna)
- Shellfish (shrimp, scallops)
- Lean cuts of beef (sirloin, tenderloin)
- Lean cuts of pork (pork loin)
- Eggs (particularly egg whites)
- Low-fat dairy products (Greek yogurt, cottage cheese)
- Tofu and tempeh
- Legumes (beans, lentils, chickpeas)
In addition here are some of the important tips that can be helpful during your weight loss journey,
Don’t Skip Meals:
People usually skip meals to lose weight faster but skipping meals can lead to overeating later. Eat the meals in a healthy way which can make you feel full throughout the day.
Nutrient-Dense Foods:
Always fill your plates with fruits, vegetables, whole grains, and lean protein sources. Where these foods are high in protein and keep you feeling full and energized throughout the day.
Watch Portion Sizes
While taking the foods always remember to watch the portion sizes to make sure of how much quantity of food you take.
Stay Hydrated
Stay hydrated throughout the day, and drink at least 2-3 litres of water throughout the day to prevent dehydration.
Physical Activity
Get involved in any kind of physical activity, to stay fit and healthy.
Get Adequate Sleep:
Sleep is the most important key to staying healthy and fit aim to goal at least 7-9 hours of sleep.
Be Patient and Kind to Yourself:
Stay consistent and have the patience to goal to target.
FAQs
What are the healthy foods that help with weight loss?
Some healthy foods that help us during our weight loss journey are leafy greens, lean proteins like chicken breast and fish, whole grains such as quinoa and brown rice, fruits like berries, nuts and seeds, Greek yogurt, eggs, avocado, cruciferous vegetables, and legumes.
What are the Examples of lean protein?
Examples of lean proteins are,
-
- Skinless poultry (chicken breast, turkey breast)
- Fish (salmon, trout, cod, tuna)
- Shellfish (shrimp, scallops)
- Lean cuts of beef (sirloin, tenderloin)
- Lean cuts of pork (pork loin)
- Low-fat dairy products (Greek yogurt, cottage cheese)
- Tofu and tempeh
- Legumes (beans, lentils, chickpeas)
Is Greek Yogurt a good choice for weight loss?
Yes, greek yogurt is a good choice for weight loss, because greek yogurt is high in protein and low in carbohydrates and sugar, making it a filling and nutritious option for weight loss
Do Leafy greens help us with weight loss?
Yes, leafy greens like spinach, kale, and lettuce are low in calories but high in nutrients and fiber. So, it also helps you to stay full and satisfied and makes you energetic throughout the day.
Also, read more about, “Sleep and Exercise: The Surprising Link Between Physical Activity and Quality Rest”
