There are a number of weight loss foods in the market to maintain a healthy body. Being overweight or obesity disturbs the size and shape of the body. You will be shocked after knowing more than 42% of people in the USA cross the line of obesity and in the world, 39% of adults are crossed the obesity level. In Pakistan, the obesity rate is 8.4%. These obesity statics are very alarming because obesity can cause many other diseases that can be fatal. Now question is, what is obesity? In fact, obesity-related to BMI( Body Mass Index). If the value of BMI is equal to or more than 30 its means you have crossed the obesity level. The main cause of overweight or obesity is eating more and moving less.
With reference to scientific evidence, There are many foods that can play an important role in your weight loss. Some of these are explained here, briefly
Whole Eggs
Whole eggs have a high content of cholesterol that can be dangerous for heart health. This is a misconception because people don’t know how the body can stable cholesterol level and take it from different foods. Your liver also plays an important part in maintaining cholesterol levels. Although bad LDL cholesterol levels persons should remain conscious about their diet. Seven to twelve eggs per week is a moderate eggs consumption level. This is the safest level for many people. So, more eggs consumption can increase your LDL level by its confirm for a healthy body weight eggs are very important. Eggs are also a good source of Vitamin D and choline. Egg yolk carries all nutrients in it as well as white part also carries 4 to 6 grams of protein per egg. That is the main reason, after eating eggs you feel full and your body doesn’t feel more hunger or food. So, less food with high nutrients maintains your body weight.
Leafy Greens
Collard greens, kale, Swiss, chard, spinach, and many others are leafy greens. Leafy greens have many properties that remain your body healthy and lose weight. These leafy greens are a rich source of nutrients and fibers that can make you hydrated and satiated. Thylakoids are also part of leafy greens and help in appetite management. Spinach is a good source of thylakoid about 5 grams per 100 grams of spinach.
Salmon
Salmon is well known fatty fish with high nutritious value. Healthy fats, proteins, and different nutrients are also found in salmon. This combination of nutrients is very important for weight loss and good health. Omega-3 fatty acids are also found in salmon which reduces the inflammation level. As you know inflammation is taking part a major role in overweight or obesity. Trout, herring, mackerel, sardines, and tuna are also good for healthy body weight.
Cruciferous Vegetables
Brussels sprouts, cabbages, broccoli, and cauliflower belong to the Cruciferous family of Vegetables. The vegetables of this family have a high content of fivers and proteins. This combination of fibers and proteins is highly recommended for weight loss.
Meats and Chicken Broast
Meat is a controversial food due to many people. Some people don’t like red meat because some scientific studies showed, it is a cancer-causing habit. Red and processed meat in high quantity intake can cause cancer, premature death, diabetes, and cardiovascular diseases. However, moderate usage i.e. 2 to 3 servings per week with vegetables and fruits can reduce the risk of these diseases. Lean red meat and chicken breast high in protein and iron can produce better results to support heart as well as weight loss.
Root Vegetables and Potatoes
Root Vegetables and potatoes are proven good food for weight loss and good health due to their high nutritious value. First of all, potassium is a good enough nutrient in potatoes that reduce the risk of blood pressure issues. The boiled white potatoes are highly recommended because you feel full, as well as essential nutrients, also recovered. Turnips as a root Vegetable are also a good option for weight loss management.
Legumes and Beans
All legumes and beans can be best for obesity and weight loss. Black beans, kidney beans, lentils, etc. can be consumed as legumes and beans. Proteins, fibers, and starches are the main components that help in maintaining good and stable health and weight.
Fruits
A number of studies have shown, fruits and vegetables have a great impact on health. People who consume fruits and vegetables enjoy good health as compared to others. Most vegetables and fruits have nutrients or compounds that are good enough for weight loss.
Grapefruit
The feeling of fullness is a key role in weight loss. Grapefruit contains many micronutrients as well as fibers that can fill full. A study in 2009 against 90 persons with obesity. After 12 weeks, 1.6 kg weight loss by eating a half Grapefruit daily. Grapefruit should be eaten half hour before meals.
Soups and Whole grains
Recent studies have shown the good impact of soups and whole grains on your health and weight loss. Between the smelling, cooling, tasting, slurping, and chewing, soup may consume longer as compared to other foods. Then you can eat soup slowly and fully. Soups blending in avocado can increase the content of fiber which helps in weight loss and obesity overcome. Whole grains are also a rich source of proteins, starch, and fibers. These nutrients show a positive result to lose weight and obesity control. Whole grains include rice, barley, quinoa, and oats.
Chia Seeds
Chia Seeds are a highly nutritious food in the world. Chia seeds contain 12 grams of carbohydrates per ounce. It is the most fiber-containing food almost 35% fiber by weight and due to this chia seeds expand in the stomach creating a feeling of fullness. Yogurt with 7 to 14 grams of chia seeds in mid morning snacks can create a positive impact. Chia seeds have another important nutrient Omega-3 fatty acid. This important nutrient can play a vital role in weight management.
These important and natural foods can play important role in your weight loss or obesity.
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