Worried About Weight Gain? Try These 7 Science Backed Foods To Clear Your Doubts
Losing weight does not necessarily mean to be in a state of self-denial and deprivation. When someone mentions the term ‘weight loss foods’, what is the first thing that comes to mind? Do you think of tasty foods or bland foods? I bet many will think those insipid foods that are part of many books out there in the market.
In fact, weight loss can be achieved without compromising on the quality of the food. You can attain your weight loss goals with wholesome nutritious foods as you will feel fulfilled and desire for less. So let’s go through the weight loss diet list without compromising on your favorite foods. We have divided these into veg and non-veg foods for your convenience.
Veg foods for weight loss
Whole milk – Puts you at lower risk of being overweight
You have always heard about drinking non-fat milk to stay slim, but it is not true always. According to a study which was recently published in American Journal of Nutrition, 18,000 women who had whole-milk dairy were found to be at the lower risk of getting overweight.
You would think how it’s possible? This is because when milk is skimmed, some of the essential fatty acids are lost. These vital components keep you full for longer. Other studies also suggest that people who cut the amount of fat from their diet, are likely to replace them with refined carbs or sugar, which are worst culprits.
Recommended intake – 1 cup of whole milk contains 150 calories and you get 8 grams of protein. So worry less about the amount of fat the dairy products contains. Just put a boundary wall on your diet chart to prevent high-sugar ice-creams from entering your diet menu.
Dark chocolate – Curbs craving and reduces stress
High level of stress can spike up the cortisol hormone which is associated with increased appetite and emotional eating behaviors. Chocolate does not only reduces the stress levels but also restrict you from consuming sugar-loaded foods.
Besides, the flavonoids present in the cocoa have multiple benefits. These include improvement in blood flow and reducing the risks of heart diseases by lowering blood pressure, cholesterol levels as well as blood sugar.
Recommended intake – Look for chocolate bars having at least 70 percent of cocoa. Don’t go for more than 50 grams in a day. In this moderate amount, you will get around 250 calories with just 12 grams of fat.
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Nut Butter – Filled with protein and fiber which equals to low risk of obesity
Nuts are rich in healthy fats and contain decent amount of protein as well as fiber. Peanut butter not only suits your taste buds, but you also get 8 grams protein and 2 grams of fiber in 2 tablespoon of serving. A study conducted on group of 51,000 women by Harvard School of Public Health showed that consuming nut regularly has been linked to lower risk of obesity and weight gain.
A similar kind of study published in the Journal of Nutrition found that there was hardly noticeable change in the weight among the people who had normal and people who had high nut diet. In short, if you are trying to lose weight, nuts or nut butter can be a healthy add-on to your list.
Recommended intake – Try snacking the peanut butter in between your meals in order to sustain the appetite. 1 toast of peanut butter gives you 115 calories. Skip the item which says ‘reduced fat’ which actually have more sugar, calories and sodium content as against regular nut butter.
Pasta – Low impact on blood sugar
Pasta is one such carbohydrate which is low on glycemic index. It means it ranks low when it comes to raising blood sugar levels. If the glycemic index (0-100) number is low, the longer time it takes to digest and longer the energy levels. Where white pasta is in the range of mid-40, whole grain pasta falls in between 32-37 on the glycemic index.
And since pasta is traditionally cooked with wholesome foods such as olive oil and vegetables, you shouldn’t be concerned about weight gain as you get a healthy meal of pasta.
Recommended intake – A cup of whole grain pasta contains 174 calories as compared to 220 calories in whole grain type. White pasta is also a refined carbohydrate so instead; go for whole grain type as it contains much more fiber and nutrients.
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Broccoli, Cauliflower and Cabbage – Low in calories, full of fiber
These cruciferous vegetables tend to be incredibly fulfilling and full of fiber. And that’s not the only advantage of having these foods. You also get decent of amount of protein, vitamin, folate, potassium and contain plenty of cancer-fighting substances.
There are several studies being conducted on the phytochemicals present in broccoli, an active compound that promotes weight loss.
Recommended intake – 1 cup of cooked broccoli will give you 54 calories. However, the same amount of raw broccoli will give you 100 percent of your daily requirement of vitamin C and vitamin K.
Non-veg foods for weight loss
Lean beef and chicken breast – For those who want to burn extra calories
Meat has been unjustly demonized since a long time. It has been held responsible for many problems despite lack of good evidence. However, when it comes to processed meat, its an unhealthy option while unprocessed meat does not increase the risk of heart diseases. On the positive side, if you want a weight-loss friendly food, meat is a good choice which is also high in protein.
According to many studies, high protein diet including lean beef and chicken helps burn 80-100 calories in a day and is the most fulfilling nutrients of all. Increasing protein intake upto 30 percent can curb craving by 60 percent, cuts late-night snacking by 50 percent and make you lose about half kg of weight per week.
Recommended intake – You can add chicken breast to your dinner meals. One average chicken breast roughly 100 grams in size will contain about 30 grams of protein and 165 calories.
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Eggs – High quality protein that keeps you full for hours
Eggs were once feared to be high in cholesterol, but now they are making a comeback. Many studies have found that they do not adversely affect the cholesterol level and eating eggs in moderation is perfectly ok. And the most interesting aspect, they are full of high-quality protein and one of the best foods one would need to lose weight.
One study conducted on 30 women showed that eating eggs in breakfasts made them eat less in the next 36 hours. In another study conducted for 8 weeks, eggs eaten in breakfast promoted weight loss in people with calorie restricted diet.
Recommended intake – 1 large egg will give you 6 grams of protein and just 78 calories. So it’s your perfect breakfast solution if you are concerned about weight loss. For a better combination, cook eggs with vegetables or serve them with whole grain toast for a healthy weight conscious meal.
Salmon fish – Reduces inflammation and prevents obesity
Last but not the least, this one certainly deserves a place on your weight loss diet chart. The nutrient-dense calories present in salmon along with loads of protein and omega-3 fatty acids can easily work into your daily weight loss goals.
This incredibly healthy oily fish help you fend off hunger and is rich in vitamin B6, vitamin B12 and vitamin D. In one study, young obese men who ate fish or consumed fish oil supplements lost about 1 kg of body weight over 4 weeks of time.
Recommended intake – Broiling or grilling the fish is the best way to serve. 100 grams of salmon fish will give you 25 gram of protein and 208 calories.
If you are serious about your weight gain or weight loss, these seven foods can make a world of difference. Try adding them to your diet plan and see the results. Talk to a dietitian if you need more information on weight loss foods.