7 Best Foods for Weight Loss in 2020
We are talking about the best foods for weight loss but at first, we have to understand about weight loss. A very familiar word that almost all of you heard in your life at least once but I am pretty sure that you are well aware of it.
Let’s try to think about ‘What weight loss actually is?’ It seems a bit annoying as I am trying to spoon-feed you have to understand that it is very important to learn about obesity from the very beginning.
Research by the U.S. Department of Health & Human Services revealed that there are a lot of ways to weight loss but the most efficient method to lose weight is by eating healthy. I am totally not against burning your fat in a gym or controlling your calorie intake. I know that these things also play a vital role in losing corpulence. Some of you might get confused about this ‘healthy fat’ kind of thing.
How are we gonna lose weight if we don’t reduce eating? This question is very important but at first, you should try to understand what I am trying to say here. It is not like that you just go and jump on to your peanut butter cake. The body weight of a person mainly depends on different factors including developmental determinants, genetic makeup, gender, and age etc.
Causes of Obesity
One thing I should say that if you eat healthy foods but not without any diet plan or limit, it will result in loss of health benefits of these foods. There are a few common causes of weight gain as listed above on the list, there are research articles that help you better understand the causes of obesity.
Best Foods for Weight loss in 2020
As you may notice that we are trying to explain the importance of weight loss in our lives. Now we will come to our main topic of best foods for weight loss that you are about to know. The quality of the foods, we eat holds great importance in developing our body shape except for rare conditions including genetics etc.
According to a study by American research centre states that fruits, vegetables, nuts, whole grains, and yoghurt —are kind of that connects with weight loss while in the same study it is also stated that potato chips, sugary beverages, red meats, and processed meats are associated with weight gain.
Eggs are also very popular but most of you do not even know that it is one of the best foods for weight loss.
According to a study of 21 men, researchers examine the effects of eating two dishes including eating eggs or eating a bagel for breakfast on the intake of food, and hunger etc. These research also includes looking at levels of blood sugar, insulin, and ghrelin, which is also considered as the hunger hormone.
The results showed that those who had eaten the egg breakfast ate less at their next meal compared to those who had eaten the bagel breakfast.
It is also noted that those who had eaten eggs feel less hungry and more satisfied 3 hours after breakfast than others.
We have also seen that the egg group also has a minor change in their blood sugar and insulin levels and also lower ghrelin levels than the bagel group
Oatmeal is second on my list of best foods for weight loss in 2020. There is no doubt about its yummy taste as well as it also has a high nutritional value
There is a study that involved 47 adults look at differences in appetite, fullness, and their next intake of meal after participants ate oatmeal against those who eat oat-based ready-to-eat breakfast cereal.
It is to be seen that participants who eat oatmeal felt significantly fuller and less hungry. As compared to those who eat ready to eat breakfast. You may be surprised to know that their calorie intake at lunch was lesser after eating oatmeal than those who are eating breakfast cereal.
While both breakfasts contained the same amount of calories, the oatmeal provided more protein, more fibre, and less sugar than the cereal.
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Avocados are a secret fruit to most of you as many of doesn’t eat this. It provides fibre, beneficial fats and many other nutrients. They also help us to promote weight management.
A study of American adults showed that people who consumed avocado weighed significantly low and had a lesser BMI than those who didn’t take that food. It is also seen that people who ate avocado tended to eat more fruits, fibre and vegetables than those who did not, as well.
It also revealed that the people who ate avocado has an overall healthier diet and consumed less sugar than those who did not. Also, the risk of metabolic syndrome was lower than those who did not consume it.
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A study showing that overweight and obese women on a weight loss diet supplemented with 50 grams (g) of almonds a day than a weight loss diet that did not include nuts. After three months, women in the almond group lost significantly more weight than women those are not included in this group.
It is also seen that women in the almond group also had lost more weight, waist size, body mass index (BMI), cholesterol, triglycerides, and blood sugar.
The nut contains protein and fiber and it may help explain their influence on body weight. We must say that it has heart-healthy fats and other good nutrients. While nuts can also be a part of our high protein diet.
Weight gain is often a big concern for individuals of every age, once if they have lost weight.
In a large study in Europe, researchers found that people who consumed the most nuts gained less weight during a 5-year period than people who did not eat nuts. They also had less risk of becoming overweight or obese.
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You are a bit surprised after inclusion of salmon in my list of best foods for weight loss. Believe me! It is incredibly healthy and very satisfying as well though, keeping you many hours with just a few calories.
Salmon is fully filled with high-quality protein as well as it also includes healthy fats and various important nutrients too.
Fish — and seafood in general — may also supply a significant amount of iodine.
This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally according to the research
Studies showed that a significant number of people don’t fill their iodine needs
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6. Apple Cider Vinegar
Apple cider vinegar is very famous in the natural health community so that’s why it gets a place in my list of best foods for weight loss.
It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it.
There are several studies suggest that apple cider vinegar would be helpful for weight loss.
If you take vinegar at the same time as a high-carb meal that resulted in increasing the feeling of fullness and it also makes people eat 200–275 fewer calories than rest of the day (26Trusted Source, 27Trusted Source).
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7. Chia Seeds
Chia seeds are also on my list of best foods for weight loss because it is the most nutritious foods on the planet. As they contain 12 grams of carbohydrates per ounce (28 grams), which is considered to be very high, but in actual 11 of these grams are fibre.
Chia seeds are low-carb-friendly food and are considered to be one of the best sources of fibre in the present world (44).
Because of its high fibre content, it is presumed that chia seeds can absorb up to 11–12 times their weight in water, turning gel-like and expanding in your stomach (45).
Some studies have shown that chia seeds can help reduce appetite. However, they did not find a statistically significant effect on weight loss (47). We can also say that it makes sense that chia seeds could an important part in your weight loss diet.
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