For someone who is juggling with weight loss and a healthy diet may find it challenging especially to sustain the lifestyle in the long term. These two terms are considerably the most fundamental basis for achieving goals.
Indeed, a healthy diet has a huge influence on shedding weight. Plus, it is well-known that a wholesome and nourishing food rich in fruits, vegetables, lean proteins, whole grains, and beneficial fats fuels up the body with abundant essential nutrients and a wide range of vitamins and minerals. Hence, we have enlisted the top 10 best foods for weight loss which are supported by research and proven evidence.
It is recommended through Malaysian Healthy Meal Plate to fill half of a plate with vegetables, preferably dark green leafy vegetables. Apart from being rich in vitamins and minerals, vegetables like spinach and green mustard, are believed to be a therapeutic approach in weight management. The high fiber content helps to control appetite by stabilizing blood sugar levels, delaying gastric emptying, and stimulating gut hormones that prolong feelings of fullness and prevent unnecessary overeating. Therefore, diet meal plans for weight loss should always include a wide range of vegetables, particularly during main meals.
A study has emphasized the intake of whole grains to be part of diet meals for weight loss. It has shown a significant inverse relationship between body mass index (BMI) level and whole grain intake. Products with 100% whole grain such as rolled oats and brown rice, or containing a proportion of whole grain ingredients such as whole grain bread, are believed to reduce the risk of morbidity diseases like cardiovascular disease and diabetes while lowering risks of weight gain that possibly leads to overweight or obesity. (1)
Starchy and root vegetables such as potatoes, eggplants, pumpkins, and carrots are also other top healthy foods for weight loss. These complex carbohydrates are the best choice rather than simple carbohydrates as they provide high levels of fiber as well as vitamins and minerals. Sugar craving which is the most common leading factor to weight gain can be suppressed as the foods will be slowly digested and constantly supply glucose in the body for a longer period. (2)
When it comes to a healthy diet plan for weight loss, pairing a meal plan with an optimal amount of protein is essential. Chicken breast, a popular choice of protein, is packed with high-quality nutrients. Apart from its functions in building and repairing muscles, it also provides the feeling of fullness without having excess calories in the nature of lean meat chicken breast. Moreover, a high-protein diet particularly with breast meat, has been suggested to reduce body weight while gaining lean body mass. (3)
Another high-quality yet lowest-cost protein source is eggs. Several studies have demonstrated that starting a day with eggs during breakfast would enhance weight loss in a calorie-deficit diet. It was observed breakfast eggs have enhanced significant weight loss, a greater reduction in waist circumference, and a pronounced decline in body fat. About 40% of the protein can be obtained from egg yolks fostering prolonged satiety and curbing appetite, thereby facilitating weight loss. Thus, it can be said that eggs are one of the best foods for weight loss. (4)
Fish, primarily cold-water fish like mackerel, salmon, and tuna, is enriched with protein content. Similar to chicken breast and eggs, fish also ultimately supports weight loss through slow digestion to maintain satiety for a longer time. Omega-3 fatty acids that are highly found in cold-water fish benefit in improving metabolism and burning out body fat vitally in weight loss management. Incorporating fish that is generally lower in calories and saturated fat rather than other higher-calorie options in a healthy diet plan can be the fundamental aspect of weight loss.
Food best dieting for weight loss can also be obtained from plant-based proteins such as legumes and beans. Lentils, chickpeas, and black beans are packed with protein and fiber which both play vital roles in curbing appetite, therefore, preventing the overall calorie intake. Low-fat content, low-energy-dense, as well as low glycemic index food, have shown significant results in lowered levels of body fat, abdominal obesity, and weight loss. (5)
Despite their high-calorie content, nuts and seeds can be considered a source of food with protein for weight loss. Almonds, cashews, and chia seeds are commonly added to a meal plan. Recent findings have confirmed that these sources may be potentially beneficial to provide the strength of satiety, controlling hunger, and influencing subsequent energy intake compared to other food selections. Furthermore, obesity and gradual long-term weight gain can be prevented by simply replacing those less healthful food with nuts. (6)
Instead of high-calorie low nutrient snacks, a simple fruit salad is indeed a great choice for a healthy meal plan. It is confirmed by studies that most types of fruit behave as anti-obesity effects while enriched with large numbers of natural simple sugars such as fructose and sucrose and a wide range of vitamins and minerals. In adults with reduced calorie intake, it is proven that increase daily fruit intake could reduce their risk of weight gain in the long term. Fruits like apples, pomegranates, plums, and berries are considerably low-energy-dense food which able to reduce calorie intake and prolongs satiety. Hence, fruit is always the best diet food for weight loss. (7)
Yogurt such as Greek yogurt is seen as a versatile food commonly used for various purposes in diet meal plans. For instance, smoothies, breakfast yogurt, and even a better option for cooking ingredients due to their reduced-calorie and fat content properties while adding a creamy texture to food. Rich in calcium and probiotics are favored in promoting overall weight loss. As calcium enhances the breakdown of adipose tissue, probiotics provide a balanced gut microbiome associated with good metabolism.
Keep in mind that, it is essential to consume a balanced diet while including these beneficial foods in meal plans along with regular exercise in your daily routine. To support the overall weight loss outcome, always opt for products with lower calories, lower sugar, lower fat, and lower sodium.
Achieving weight goals should be not only attainable but also enjoyable for a sustainable approach to weight loss. Find the best way that works for you or consult with dietitians and nutritionists to personalize your own fitness plan.
Meal prepping is one of the good ways to incorporate as many best weight loss food to help weight loss in your daily diet. If you have difficulty or simply have no time to do it, you can always engage a professional company like, Diet Your Way, to help in your weight loss journey.
