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8 Weight Loss Foods for an Absolute Food-Lover! – Fitbase – Medium

Gone are the days when you had to say goodbye to the food you liked so that you remain in shape.

The new trend? Eat what you like but of course in moderation. Sustainable weight loss, as it is called, shifts its focus on the quality of food rather than quantity.

When it comes to losing weight, people think that avoiding such food will be beneficial but rather these are the same foods that help us achieve our ultimate fitness goal.

Here are eight weight-loss foods that help you in maintaining the right amount of fat:

1) Coffee

Coffee not only activates the brain and the nervous system but contains antioxidants that improve glucose metabolism. This not only controls appetite but decreases the risk of Type 2 diabetes. Moreover, caffeinated coffee also stimulates thermogenesis and the body’s ability to burn more fat reserves, which further improve performance during endurance exercises such as biking and running.

As per a 2014 systematic review and meta-analysis of 36 studies, those who drank coffee in the morning were at a lower risk of heart problems.

2) Dark Meat Poultry

Dark meat poultry or turkey has only about 5 extra calories and 1 gm of fat more than white breast meat. The skin is where most of the fat lies, avoid that and any other part of the bird is a good enough for a person planning weight loss. Dark meat is relatively more tender, juicy and has a rich taste. Because of this it requires less butter, oil, sauce or other creamy ingredients to make it more appetizing. It’s rich in lean protein, which leaves more satisfied in the current meal and less craving for the next.

3) Dark Chocolate

Take just two bites of rich chocolate and your stress levels are drastically reduced! Added advantage? It curbs cravings for other sugar-rich sweets and deserts. High stress levels can result in cortisol hormone rise, further leading to increased appetite and stress-eating.

The benefits of chocolate lie in its rich concentration of cocoa flavonoids, which includes health benefits such as enhanced blood flow to the brain and reduced heart disease risk with lowered cholesterol levels, blood pressure and blood sugar.

4) Eggs

Just 70 calories, an egg is rich in high-quality protein, healthy fats, essential vitamins & minerals and nutrients. Eggs make for a perfect snack or complimentary to meals. However, most people tend to avoid eating full eggs as the yoke is a source of dietary cholesterol, having an adverse effect on blood cholesterol. Recent studies have now proven otherwise. The study states that eating whole eggs in moderate quantities is safe. Some other studies have even revealed that they even boost weight loss when replaced with refined carbs.

5) Nut Butter

Nut butter is another food item that is avoided for fear of weight gain. These butters contains a considerable amount of protein and fiber, too. Especially peanut butter, which contains 8 grams of protein per 2 tablespoons along with 2 grams of fiber.

According to a Harvard School of Public Health study, a lower risk of weight gain and obesity was found among 51,000 women who consumed nut regularly. Another study identified very little amount of weight change among people who consumed a normal diet compared to nut-enriched diet. This indicates that nuts can be a healthy addition to your diet even while trying to shed the extra kilos.

Health Tip: Try eating some cashew or peanut butter between meals to sustain your appetite.

6) Pasta

On the glycemic index, pasta is relatively low in terms of carbohydrates. The glycemic index categorizes food based on carbohydrate content between 0–100. The lower the carbohydrates, the longer the food item takes to digest. Whole-grain pasta falls in between the range of 32–37 on the glycemic index, which takes it longer to digest. And that’s why it a choice that you must consider for weight loss. Moreover, when pasta is cooked with wholesome foods such as seafood, vegetables and olive oil, it serves as healthy diet that people can consume while targeting weight loss.

Health Tip: Eat whole-grain pasta, increase the vegetable count and tone down on extra cheese and cream-based sauces.

7) Red Wine

When it comes to losing weight, avoiding alcohol is something most people have to consider. However, not many are willing to give up on their end-of-the-day respite. In that case, red wine is a good alternative. According to a Washington State University study, red wine contains polyphenols, which prevent obesity by supporting metabolism.

8) Whole Milk

According to a study published in the American Journal of Nutrition, more than 18,000 women who consumed higher fat and whole milk dairy products had a lower risk of gaining weight.

This is because when milk is skimmed, some essential fatty acids are removed helping you feel full sooner and longer. So, eat a variety of dairy products but limit yourself with high-sugar ice creams and consume yoghurt with no added sugars.

Conclusion:

So while you enjoy you favorite food, don’t forget to keep a tab on the calorie intake. A friendly fitness application would greatly support your weight loss program.


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