Wholesome Healthy Foods For Weight Loss in 2019

Do you know that being overweight or obese can increase the risk of several chronic medical conditions? A 2014 report by the National Institutes of Health has shown that overweight and obesity can result in chronic diseases. However, there are ways you can employ to naturally lose weight and keep them off.

Researchers have shown that with healthy foods, you can lose weight without starving yourself. If you are trying to lose weight but you’re not making any progress, the problem may be from your diets. For you to lose healthy weight, you must burn more calories than you eat.

There are several foods that contain certain compounds which can make you crave for more food. There are also some foods that are high in calories, which after consumption can increase your body mass index. The good news is that with healthy foods, you can reduce your cravings and caloric consumption throughout the day.

These healthy foods are packed with the essential nutrients and compounds that promote weight loss. Regular consumption of these foods can help you burn more calories every day.

Strawberries

Strawberries are among the most powerful berries you can use to improve your weight loss effort. They are rich in vitamin C, which has been shown to prevent excessive accumulation of toxins in the body. When the body accumulates too many toxic substances, it can lead to increased body weight. It’s advisable to eat strawberries on empty stomach because of its effectiveness in eliminating toxins and activation of metabolism.

Strawberries contain several polyphenol compounds that stimulate weight loss. Scientists have confirmed that polyphenols can make you burn more calories in a day. Strawberries can help reduce the risk of chronic inflammation, which is known to affect people who are obese. Apart from weight loss, strawberries can as well improve the regulation of blood sugar levels.

Avocados

are useful vegetables you can add to your meal plan to reduce excess body weight. Avocados have many essential nutrients that make them an outstanding food, both for weight loss and maximum health. The high levels of healthy monounsaturated fats in avocado play a major role in weight reduction. Researchers have shown that the healthy fats in avocados can improve heart health.

Regular consumption of avocados can help reduce your cravings for foods. It can also help reduce your cravings for late night snacking which leads to overeating. Many weight watchers are using avocados to keep their stomach full for many hours. Eating avocados in the afternoon will make you eat less for the next 20 hours.

Avocados can reduce the levels of oxidative stress, which contribute to excessive weight gain. The carotenoids found in avocados help in blood sugar control and insulin regulation.

Broccoli

If you want to lose weight fast, then be ready to consume at least one cup of broccoli per day. Broccoli is loaded with useful nutrients such as vitamin K, vitamin C, fiber, omega-3 fatty acids, protein and calcium. Omega-3 fatty acids are effective nutrients your body need in order to stay healthy. Researchers have shown that they can reduce the risk of diabetes, heart attack and obesity.

Lack of omega-3 fats can cause inflammatory responses that lead to weight gain. The kaempferol compound, a unique phytonutrient found in broccoli can boost metabolism and make you burn more calories.

The fiber found in broccoli can destroy fat particles and eliminate them from your system, resulting in fast weight loss. Broccoli is also high in protein, which has been shown to increase satiety.

Corn

Corn is a low energy density food you can add to your diet plan to reduce calorie intake. Corn is rich in fiber and can keep you full for longer period of time. The good part is that corn can increase your water consumption. Eating food that can make you drink a lot of water is a great way to lose healthy weight.

The fact that corn contains fiber, vitamin B3, pantothenic acid and manganese makes it an excellent food for weight loss. The carotenoid compounds in corn are known to increase weight loss in people who are obese. There are several antioxidant organic acids in corn that can lead to healthier and leaner body.

Cucumbers

Cucumbers which are scientifically referred to as Cucumis sativus can help fill you help up and control your hunger. Cucumbers contain useful nutrients your body needs for maintenance of good health. The lignans found in cucumbers have long been shown to play a major role in weight reduction. The lignans can discourage storage of excess fats in the body.

Apart from helping the body to lose excess fats, lignans can as well lower risk of several types of cancers. Cucumbers have anti-inflammatory properties, which help prevent excessive inflammation and obesity. When the body experiences inflammation for a long time, it can stimulate fat storage in different parts of the body.

Cucumbers are an incredible source of cucurbitacins, the most useful phytonutrients that clean the body from free radicals and promote weight loss.

Walnuts

Walnuts are weight loss friendly foods because they are rich in protein and healthy fats. They are loaded with compounds that can make your body to burn excess calories and shed some pounds. Walnuts are energy dense foods that keep you satisfied and make you eat less for the next 12 hours. You can substitute junk foods that lead to bloating with walnuts and see the progress you will make in your weight loss effort.

Walnuts are high in omega-3 fatty acids, molecules that are associated with greater weight loss and lower body fat. Scientists have shown that people who are obese tend to have insufficient levels of omega-3 resulting in more fat storage. Omega-3 fatty acids can regulate the metabolism of fat and boost the rate at which your body burn excess fat.

Walnuts can as well reduce the levels of bad cholesterol which promote obesity. Regular consumption of walnuts can supply your body with abundant omega-3 and help you maintain a healthy weight.

Grapes

Grapes are a low glycemic index food you can eat to reduce excess blood fats which causes weight gain. Most health experts have confirmed that grapes can regulate the levels of blood sugar and prevent obesity. Grapes have phytonutrients that increase insulin sensitivity and prevent excess sugar in the blood. When there is an excess sugar in the body, it can lead to overweight.

According to Centers for Disease and Prevention Control, you should consume at least 3 grapes per day for healthy weight management. The phenolic acids in grapes can burn and stop the storage of fats in your body. Regular grapes intake can also reduce the risk of excessive inflammation which causes weight gain.

Tofu

Tofu is a nutritious food produce from soybeans and very high in calcium. Researchers have shown that calcium can activate the fat burning process. Tofu has antioxidant which reduces the levels of bad cholesterol in the blood. Adding tofu to your meal plan is an important step you can take to avoid consuming more calories than you burn.

The soyasaponins found in tofu can reduce the risk of obesity and type 2 diabetes. Regular consumption of tofu can also stop the activity of cancer cells from doing more damage to the body. Tofu has been shown to prevent the deposit of excess fats in the fat cells.

Oats

Oats are whole grains you can incorporate into your diets to increase the rate at which your body burns fats. Oats contain useful nutrients that can make you feel satisfied after consumption. The beta-glucan in oats can prevent you from experiencing extreme food cravings.

Breakfast of oatmeal can help your body feel full all day and reduce the risk of overeating. The beta-glucan can also regulate the levels of blood sugar. Food experts have shown that oats contain water-soluble fiber; an important nutrient that quickly removes unwanted substances from your digestive tract.

A 2013 study by the National Institutes of Health has shown that oats can reduce the risk of obesity.

Whole Wheat

Whole wheat is an important grain you can consume on a regular basis to trigger fat burning hormone. Wheat comes in different forms, but for the sake of weight loss ensures you choose whole wheat because it carries complete nutrients. Unlike the refined wheat that has the bran and germ removed during processing.

Whole wheat is an excellent source of dietary fiber, manganese and copper. A 2005 report by the National Institute of Health has confirmed that dietary fiber can improve weight loss.

If you want to be successful in your weight loss goal, then ensure you are eating these foods. They have useful properties that make them an excellent food for weight loss.

Reference Links :
https://www.ncbi.nlm.nih.gov/pubmed/23371785 

https://www.ncbi.nlm.nih.gov/pubmed/15797686