According to a survey conducted by the Statista Research Department, more than 48 percent of American adults believe obesity is caused by diet. And almost half of them attempt to lose weight every year by following a strict diet plan or doesn’t eat at all.
But, not all the foods will increase your weight. Some of your favorite foods have high-density lipoprotein (HDL), also known as good cholesterol that acts like a vacuum cleaner for cholesterol in the body. The healthy levels of HDL remove extra cholesterol in the body.
So here is the list of 10 foods that will help you to lose weight.
Top Best Foods to Lose Weight
Oats is highly beneficial and is one of the best foods to lose weight. A bowl of oats gives you 1 to 2 grams of soluble fiber. Eating soluble fiber will help you lose your belly fat.
The soluble fiber mixes with the water to form a gel-like substance that eventually slows down the rate in which the digested food is released into the gut. So even if you eat more, you need not worry about getting fat as it slows down the process.
It is recommended to intake at least 25 grams of fiber a day.
2. Fatty fish
Fatty fish is rich in omega-3 fatty acids that can lower your bad cholesterol. It helps to lower the triglyceride levels in your body. A high level of triglyceride in the blood may increase the chance of having heart disease and stroke. The following are the few kinds of fish having omega-3 fatty acids
You can also have fish-oil supplements that will be available in drug stores. Omega-3 fatty acids also help to improve eye health, promote brain health, reduce blood pressure, and can fight autoimmune diseases.
3. High fiber fruits
High fiber fruits like apples, grapes, strawberries, and citrus fruits help to lower the bad cholesterol and raise your HDL level.
You can eat them as a snack, or add it to your oatmeal, or create a delicious smoothie.
Nuts are rich in protein, healthy fats, and low in carbohydrates.
Eating at least 2 ounces of nuts like almonds, peanuts, pistachios, walnuts, Brazil nuts, and other a day is good for the heart and can lower your LDL (bad cholesterol) levels that help to burn extra fat.
Nuts are also an incredible source of energy as they are packed with nutrients.
But if you’re on a very strict diet plan, then it is advised to keep a check on nut portions.
Soyfoods are an excellent source of protein which can also reduce the LDL (bad cholesterol) levels while aiding in weight control.
Certain soyfoods benefit glucose control and minimize the loss of bone mass during weight loss.
Having soy in your diet plan is a great way to reduce your consumption of meat which will reduce the LDL levels and increase HDL levels.
6. Whole grains
Whole grains like cereals, bran, brown rice, and wheat are rich in fiber and have several other health benefits like insulin sensitivity and glycemic control. They can lower the LDL and total cholesterol levels, which in turn helps to boost the HDL level in the body.
It is recommended to have at least two servings of whole grains per day to get the desired results.
Avocados are rich in folate and monounsaturated fat that helps to lower the LDL and reduce the risk of heart disease.
They are also rich in nutrients, vitamins, fiber, and low calorie. It makes avocados a perfect ingredient for a weight loss diet.
Beans are a rich source of fiber which makes your body take a while to digest. This means that you feel full for a long time after a meal and helps to lose weight.
It is recommended to reach for kidney beans, garbanzos, black-eyed peas, and others which can be prepared in different ways.
Eggplant is a low-carb, nutrient-dense, and low-calorie food. It means that it has high levels of nutrients but low levels of carbohydrates, and calories.
One cup of eggplant has only 8 grams of carbohydrates. It can be a good source of nutrients in your strict diet plan.
10. Red wine
Drinking a moderate amount of red wine may help you lose weight. The studies conducted by Washington State University and Harvard Medical School found that the polyphenol present in red wine helps to slightly raise HDL levels.
A moderate amount is one glass per day for women and two glasses per day for men.
However, you shouldn’t consume red wine if you have high triglycerides.
#11 Bonus Food
Studies have found that Turmeric helps to boost metabolism and controls cholesterol levels in the blood. It is also considered as one of the effective food to trim your excess weight.
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