Healthy Food

Healthy Food List #27: Best Nutrition For Weight Loss

Food list

1. Whole Eggs: Rich in protein, good fats and make us feel full. (new research shows they might not affect cholesterol levels).

2. Leafy Greens (kale, spinach, collards, Swiss chards etc): Rich in fiber, vitamins, minerals and antioxidants, but low on calories and carbohydrates.

3. Oily fish like salmon: Rich in proteins, good fats (Omega-3 fatty acids) and many nutrients - helpful in reducing inflammation, which often leads to obesity and metabolic disease .

Also try Tuna.

4. Cruciferous Vegetables (broccoli, cauliflower, cabbage and Brussels sprouts): Contain more protein than other vegetables, and fiber too, but low on calories. 

5. Lean and unprocessed meat (Beef, chicken breast etc): Rich in protein, which makes you feel full and able to burn energy throughout the day.

6. Boiled potatoes, sweet potatoes, turnips and other root vegetables: Rich in many nutrients, especially potassium which helps control blood pressure levels. And of course, make you feel full.

7. Beans and legumes (lentils, black beans, kidney beans etc): Rich in fiber and protein, which make us feel full. Useful for people who can tolerate legumes.

8. Soups: Contain water and essential nutrients from vegetables and fruits. Low on calorie but make you feel full.

9. Cottage cheese: Rich in protein, like other dairy products, but low on carbohydrates and fat. Makes you feel full. Also contain calcium, which helps burn fat.

10. Avocados: Rich in monounsaturated oleic acid (also found in olive oil), fiber and potassium. Mind the calories though.

11. Apple cider vinegar: Makes you feel full quickly. Also helps reduce blood sugar levels,

12. (Tree) Nuts (almonds, walnuts, pistachios etc): Rich in protein, fiber and healthy fats. Good for overall metabolism, but high on calories.

13. Whole grains (oats, brown rice, couscous and quinoa - in small quantities): Rich in fiber and protein (except refined grains, which you must avoid). They make you feel full. But, take with care as they are high on carbohydrates.

14. Chili pepper: Rich in capsaicin, which helps reduce your appetite, and encourages fat burning.

Also useful: Chilli, which is rich in Vitamin C, an antioxidant that fights toxins and foreign bodies in the blood stream. 

And black pepper, which helps in digestion.

15. Fruits: High on sugar, but have a low energy density and you take a while to chew the fiber inside and thus, it prevents the sugar from being released too quickly into the bloodstream.

Also: Pineapple, which contains a digestive enzyme helpful in easing bloating, and settling an upset stomach.
And peaches, which have diuretic properties, helping reduce water retention.
And pears.

16. Grapefruit: Also helps reduce insulin resistance, which plays an important role in may chronic diseases.

17. Chia Seeds: Contain all amino acids, and thus a top level protein. Also help reduce appetite, as you fee full.

18. Coconut oil: Contain  Medium Chain Triglycerides (MCTs), fatty acids which help you feel full quickly. But rich in calories, so imbibe in low quantities. 

19. Extra virgin olive oil: Some say it is the healthiest source of fat. 

20. Full-fat yoghurt: Rich in protein and probiotics, bacteria that can improve the function of your stomach, thus helping fight against inflammation and leptin (hormone) resistance (which makes our brain think we are not fat). Low-fat yoghurt has sugar, so avoid it.

21. Peppermint: Contains menthol, which heals and calms the stomach. 

22. Green tea: Helps your body push out excess fluids, calm stomach bloat caused by water retention, and speeds up metabolism.

23. Kelp / seaweed:  Rich in iodine (creates the thyroid hormones, which regulate your metabolic rate). Also contain minerals that help break down belly fat and help relieve water retention.

24. Cranberry juice: Rich in vitamin C (helpful in antioxidation),  and has diuretic properties, making you secrete excess fluids through urine.

25. Asparagus: Rich in vitamins A, B-complex, C and E, and zinc (good for skin) and potassium (helps remove excess fluids from the body). 

26. Tomatoes: Rich in antioxidants. Help reduce inflammation and water retention in the body,. Also help reverse leptin (a protein that helps regulate metabolic rate)  resistance, and thus helping us lose more weight.

27. Garlic: Rich in antooxidants and allicin, which reacts with the blood to create chemicals which kills off harmful bacteria and viruses in the digestive tract. 

28. Bananas and melons: Rich in zinc (good for the skin) and potassium, which helps reduce water retention in the body.

Melons contain much more potassium than bananas. Cucumber, also a melon has diuretic properties, helping reduce water retention and bloating in the body.

29. Watercress: Rich in vitamins B1, B2, B6, C and E, and minerals manganese, carotene and potassium.  Helps cleanse the body, improve digestion and nourishes the skin, and is diuretic properties, helping reduce water retention and bloating in the body.

30. Fennel: Rich in fiber and potassium, among other nutrients. Good for digestion.

31. Berries (blueberries, blackberries etc): Rich in antioxidants and fiber, but low in calories.

Also: Juniper berries, which have diuretic and detoxifying  properties.

32. Cinnamon: Stimulates insulin production and thus helps regulate high blood sugar levels. 

33. Lemongrass: Fight inflammation in the stomach and improves blood circulation. Helps the body with excess fat.

34. Ginger: Rich in antioxidants and helps with digestion, and fights inflammation. Also contains zingibain, a protein that helps digest proteins.

35. Artichoke: Rich in fiber, and low in calories. Helps speed up the digestive process, while reducing abdominal bloating.

36. Peanuts: Rich in proteins. Eaten in small quantities before meals helps prevent overeating. 

37. Sunflower Seeds: Rich in and antioxidants and fiber, thus helping digestion and making us feel full.

38. Papaya: Rich in papain, an enzyme that helps digest protein. Also helps break down food faster, easing bloating.

39. Celery: Has detoxing properties and helps reduce water retention. Some say it is a negative-calory food (as it takes more calories to eat it).

40. Lentils: Rich in fiber, complex carbohydrates and protein, making you feel full quickly. 

41. Lemons: Contains antioxidants. Help reduce excess water in body.

42. Yarrow (common weed): Has strong diuretic and has anti-inflammatory properties.

43. Liquorice (tea): Has useful digestive and anti-inflammatory properties.

44. Horse chestnut seeds, leaves, bark and flowers:  Strong anti-inflammatory and antispasmodic properties, when taken in tea form.

45. Leeks: Rich in potassium and vitamin C,  helping reduce water retention.

46. Dandelion root (tea): Helps reduce water retention.