Diet plays an essential role in weight loss. In fact, a 2011 study found that diet plays a more integral role with weight loss than exercise (however, that when diet and exercise were combined, the results were even greater). Focusing on diet, let’s find out which foods are essential for helping one achieve quick weight loss and generally providing the body with essential nourishment for optimal health.
Almonds have been long noted for helping with weight loss and keeping one full in between meals. Results have proven this to be true. A study found that the consumption of almonds had an effect on both weight loss and lower blood pressure in individuals who ate them daily for a minimum of three months.
Almonds are a great source of copper, magnesium, vitamin E, unsaturated fats, fiber, protein, and other vitamins and minerals, making them a very healthy snack. It’s also believed almonds can reduce the risk of cardiovascular disease. While tiny, almonds are known to help keep one full in between meals.
Greek yogurt without added sugar is another substantial weight loss food that can provide optimal nourishment for the body. Greek yogurt is jampacked with probiotics – healthy bacteria – that can assist with your digestion and eliminate harmful bacteria from your body. Greek yogurt is also known to help eliminate yeast infections.
Because Greek yogurt can taste sour or bitter, many like to add a drizzle of honey, agave syrup, or even fresh fruit on top to sweeten it up a bit without adding a significant amount of sugar. However, Greek yogurt has the most benefits when consumed plain; it may take a while to get used to the flavor.
Greek yogurt doesn’t have to be consumed like yogurt often is (straight with a spoon); Greek yogurt is often used in sauces for meats such as tzatziki, in breakfast bowls, or even in pie or cheesecake if you must splurge on sugar.
Composed of minimal calories yet holding a significant amount of nutrients such as potassium, consuming avocado is a great way for quick weight loss. Interestingly, avocados, unlike the majority of fruits, do not contain sugar. Avocados also contain healthy fat to provide the body and brain the nourishment needed to function.
Specifically, avocados offer riboflavin, magnesium, folate, niacin, potassium, beta-carotene, vitamin B6, vitamin C, vitamin E, vitamin K, and more. If you aren’t an avocado fan, that’s okay. Try avocado in a smoothie, on toast, in a breakfast burrito or taco, or even broiled with parmesan.
People either love or hate quinoa, but it is high in protein and fiber, allowing one to feel fuller for longer, thus less likely to crave sweets and other unhealthy foods. Additionally, quinoa is low in calories yet is satisfying enough to keep your stomach from grumbling. Besides protein and fiber, quinoa has iron, copper, vitamin B6, and thiamin.
For some, cooking with quinoa can be tricky as they don’t know what to pair it with. Additionally, it often tends to be on the blander, drier side. But adding beans, corn, peppers, and other vegetables can be a great way to make a tasty, healthy quinoa dish quite effortlessly. Quinoa is also great paired with meat for more added protein.
Some of the most effective diet pills on the market work in part to help speed up the digestive system. However, chili peppers can also do the trick as they act as a stimulant for the digestive tract, helping eliminate waste quicker while encouraging the stomach to produce more hydrochloric acid to help further break down protein in foods.
A 2014 study discovered that participants who ate red pepper at each meal were fuller quicker and had less cravings throughout the day. As long as you don’t overdo the chili pepper, this powerful food can provide great results for you too including vitamin A, vitamin B-6, vitamin C, magnesium, iron, and calcium.
Many are aware that in taking more fiber is a great way to speed up the digestive system, create healthier stools and bowel movements, and in turn help an individual lose weight. According to Healthline, just two tablespoons of chia seeds offer 10 grams of fiber. The recommended daily fiber intake for weight loss is 30 grams or six tablespoons of chia.
Chia seeds also offer protein, antioxidants, calcium, and omega-3 fatty acids all jampacked into an itty-bitty seed. As an alternative to eating chia seed, there are many health drinks (e.g., smoothies) out there that contain chia seed. It has virtually no flavor and can add a nice texture to a beverage. You can even find chia in vitamin supplements.
A great way to start off your day to help detoxify the body is to drink lemon water when you wake up. It can help alkalize your gut, assist with the detoxification process, provide you with more energy, and burn belly fat and eliminate bloating. Lemon also has the power to boost your metabolism.
Besides drinking lemon water, consider adding lemon juice to your meals as much as possible. Add it to meats, salad dressings, soups, seafood, and pasta or zoodles. Even add lemon to tea. But skip out on lemonade as the added sugar only contradicts the powerful properties of lemon for weight loss.
Lemons contain a plethora of vitamins and nutrients including vitamin C, folate, potassium, calcium, iron, protein, and magnesium. If you aren’t much of a fan of lemons, however, consider opting for the Meyer lemon, a hybrid variety that while still acidic has a sweeter flavor. That said, Meyer lemons are great to use raw in foods.
Weight loss can be difficult, but when one makes the proper diet changes, they will begin to notice quick weight loss. But adding weight loss exercises and other lifestyle changes into the mix can make for an even quicker and more successful process. However, focusing on adding and eliminating certain items from your diet is one of the best things you can do when trying to lose weight.
Ella James is an independent researcher and writer. She has contributed to many online websites related to general health and fitness. Her interests include reading and writing about day-to-day health, fitness, and skin care problems. Connect with her on Facebook and Twitter.