Are you always confused regarding the food that you can actually eat when on a diet? It’s not as easy as just cutting off sugar and deep fried items from your routine. So we have a list of food that you can consume without worrying about weight gain.
Eggs are incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks. Once feared for being high in cholesterol, whole eggs have been making a comeback.
2. Leafy vegetables
Leafy greens include kale, spinach, collards, swiss chards and a few others.
They have several properties that make them perfect for a weight loss diet. They are low in both calories and carbohydrates but loaded with fiber.
Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.
Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce the desire for late-night snacking by half, and cause weight loss of almost a pound per week… just by adding protein to the diet. If you’re on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate.
4. Boiled potatoes
They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control. If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits… including weight loss.
Nuts are not inherently fattening. They’re an excellent snack, containing balanced amounts of protein, fiber, and healthy fats.
Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t.
6. Chili Pepper
Eating chili peppers may be useful on a weight loss diet.
They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies.
This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.
It is a type of porridge or hot cereal, that is often consumed for breakfast.
It’s incredibly filling and ranks third on the satiety index.
This is mainly due to its high fiber content and ability to soak up water. Oats are a good source of a soluble fiber called beta-glucan, which helps slow down digestion and the absorption of carbs.
8. Citrus Fruits
Similarly to apples, citrus fruits are high in pectin, which can slow digestion and increase satiety.
They also have a high water content. Both oranges and grapefruit contain over 87% water, which means they’re able to fill you up for very few calories.
It has often been suggested that eating grapefruit can promote weight loss.
It is low in calories but very high in protein. It is also packed with healthy nutrients, including B vitamins, calcium, phosphorus, and selenium.
These characteristics make cottage cheese a weight loss friendly food.