Whatever you do to lose weight, the first and foremost thing which is always necessary to control and reduce unnecessary fats and tone the the muscles is the foods you take. You are what you eat and your body shape reflects your food habits. So if you are planning to lose weight or to prevent fat storage then planning a good menu is more essential than anything else.
From the editors of RedbookMag.com, top 10 weight loss foods to eat everyday are listed.
Stock your kitchen with these go-to eats and you’ll slim down—no huge effort required.
Fermented foods such as yogurt are weight-loss wonder foods. Your body needs to have a healthy amount of ”good” bacteria in the digestive tract. The healthy bacteria that live in your gut, help your body digest food, and regulate metabolism, says registered dietitian and SuperKids Nutrition founder Melissa Halas-Liang. But prebiotics are also more important in order the probiotics to be kept active. These prebiotics help in making you feel full for longer time and prevents you from reaching to the junk, as well as keeping you more active.
Veggies like Artichokes are rich in prebiotics, filling fiber and protein. Add Artichokes regularly into your salads or pasta along with soluble fibers such as leeks, garlic, oats and soybeans. Artichokes are also packed with filling fiber and protein, so consider using canned hearts to top your salad or round out a pasta dish.
Drink more water throughout the day. But thirst is not the same as hunger. So drinking plain ol’ water or infused water adds some nutrients as well as making you feel full. Sip at least 6 glasses of infused water daily instead of just plain water. Add slices of lemon, orange, water melon, mint leaves, basil leaves, FRESH chopped ginger roots, vetiver or khus roots, basil seeds, pineapple pieces or any other fruits of your favorite flavors, freshly peeled and cut to a jug of fresh water daily. Let the water stand for at least two hours or refrigerate overnight for maximum flavor and infusion.
Strain the nutrient rich water and keep sipping throughout the day in smaller quantities to keep yourself energetic and at the same time satisfied for longer time.
One study found that regular chocolate eaters were actually slimmer than people who don’t indulge in chocolates often. Though the chocolate eaters are actually taking more calories slightly and exercised lightly, they remained slimmer for a long time than the weight control enthusiasts. It is because chocolate increases levels of certain hormones such as serotonin and dopamine in your brain, which has a calming effect so you’re less likely to keep eating, says experts.
High-protein, high-fiber, and healthy-fat-packed nuts are filling and satisfying. A research published in the journal Obesity shows that people who eat a small portion of nuts two or more times a week are less likely to gain weight than those who don’t. And even though nuts are caloric, some research suggests that the body may absorb only about 15 percent of their calories. Almond butter is a better source of magnesium than peanut butter, a mineral that helps support a healthy metabolism. Try adding a tablespoon to oatmeal or a smoothie at breakfast or spreading it on whole-grain crackers for an afternoon snack.
Cottage cheese is highly filling, and it has tons of protein and calcium. Low sodium cottage cheese is recommended to avoid the belly bloat. In a research it is found that people who ate three to four servings of calcium-rich dairy such as low-fat cottage cheese a day could consume 150 to 200 more overall calories and still lose weight when compared to those who ate two servings a day or less. Other studies associate being low on calcium with higher levels of body fat, potentially because conjugated linoleic acid in dairy helps your body burn fat. The secret is to use healthy staples as toppings, not just as diet foods. Add cottage cheese as toppings baked sweet potato, oatmeal or pasta.
Avocados are high in appetite-suppressing healthy fats and can take up to six hours to fully digest. Avocados are also rich in L-carnitine, an amino acid that can increase your metabolism. Research suggests that people who eat avocados have lower BMIs and smaller waist circumferences because of the satiating combination of high water volume, fiber, and healthy fat.
Raspberries can make you slim and they help keep you full. They have more than 85 percent water volume to prevent body dehydration and 8 grams of fiber per one-cup serving. Raspberry ketones were featured on the Dr. Oz show (he is an American TV doctor) back in 2012 and have since then been very popular all over the world.
Dr. Oz seemed very enthusiastic and called them “the number one miracle in a bottle.” Raspberry ketones are claimed to cause the fat within cells to be broken down more effectively, helping the body burn fat faster. They are also claimed to increase levels of adiponectin, a hormone that helps to regulate metabolism.
Eggs enhance satiety, which lowers overall energy intake. People who eat higher amounts of protein at breakfast feel more satisfied and are less likely to reach for unhealthy snacks later on, according to the magazine Obesity. In fact, a high-protein breakfast may keep you from eating an extra 200 calories during night time snacking. Take hard boiled eggs daily in breakfast or night snack.
“You can eat volumes of veggies for a lot less calories than most other foods,” says experts. “Spinach, in particular, is a good choice because it’s full of iron to help keep your energy levels up, allowing you make better food choices.” Iron is also necessary to deliver oxygen to your cells, which they need for energy and to burn fat. For women, the recommended daily allowance of iron is 18 mg, and simply adding a side of cooked spinach to a meal offers 6 mg. Squeeze a vitamin-C-rich lemon over a cup of steamed spinach to help your body better absorb the mineral.
“Pickles are wonderful snacks because they satisfy a craving for something crunchy or salty, but have so few calories that you may burn more digesting them than eating them,” says experts “Go for the Kosher dill kind, which are lower in sodium.” They’re best eaten the old-fashioned way, so grab a spear and crunch away.