Scientific research has revealed that certain foods may have a significant impact on appetite, metabolism, and how your body burns the fat or creates energy from different sources. Here in this post, we have compiled a list of 10 most weight-loss friendly foods for women. So if you are wanting to find the best foods to eat to lose weight quick, we’ve got you covered.
A green superfood, avocados are rich in dietary fiber, (beneficial) mono-unsaturated fatty acids, phytochemical (biologically active compounds that are found in plants), and potassium.
Incorporating avocados into your daily diet can help you achieve a lower BMI (Body Mass Index). Women who eat avocados on a regular basis tend to lose weight and notice a reduction in waist circumference.
Even though avocados are higher in calories in comparison to several other fruits and vegetables, it’s their fat-fiber combo that can help you shed some pounds. Women who eat avocados also tend to consume significantly less amount of added sugar in comparison to those who do not.
Berries are among the best sources of fiber that have been known to help in weight management. For each gram of fiber you consume, you will be eliminating almost seven calories!
Just one cup of blackberries or raspberries will provide you with roughly eight grams of fiber.
Strawberries are known to reduce blood sugar and insulin levels after having meals. Researchers believe that an antioxidant present in strawberries effectively blocks an enzyme that breaks starch into sugar.
This in turn means reduced simple sugar flow into the bloodstream and hence lower blood sugar levels and corresponding insulin response.
Reduced insulin level aids weight loss as insulin plays a key role in the transformation of sugar into fat.
Recent animal studies have shown that ‘raspberry ketones’ (a natural substance) help in preventing fat buildup in the body. Consuming raspberries on a regular basis may help in reducing the belly fat which is considered to be the most dangerous as it can increase the risk of type-2 diabetes, heart diseases, and cancer.
Blueberries are also known to help reduce belly fat.
A rich source of both fiber and protein, almonds can make you feel fuller for a long duration of time. In other words, you will feel less tempted to snack on unhealthy foods.
Almonds are also rich in Vitamin E and heart-friendly mono-and-poly-unsaturated fats.
A recent study performed on overweight women found that participants who consumed around 50 grams of almonds in their daily weight-loss diet achieved significantly better weight-loss results in three months.
Women who consumed almonds also registered a decrease in their waist size, cholesterol, BMI, and blood sugar level.
A large-scale study in Europe compared nut intake and five-year changes in body weight in 2017. The study revealed that the participants who consumed nuts gained much less weight than those who did not, over the duration of five years.
Not many women know that eating popcorn – 100% natural whole grain – may also help with weight loss.
This famous crunchy treat is low in calories, high in fiber, and has a lower energy density than many other snacks. These are some of the main characteristics of weight-loss-friendly food.
One-ounce serving will provide you with around four grams of fiber, four grams of protein, and 110 calories.
Air-popped popcorn is also considered an excellent snack for women who want to lose weight as it fills you up faster. Eating air-popped popcorn also takes longer. So, you remain occupied for an extended duration of time, without consuming too many calories.
A relevant study, published in the famous Nutrition Journal revealed that popcorn was significantly more satiating than potato chips.
Do keep in mind that popcorn sold at movie theaters is generally high in sodium and fat. So, you should avoid popcorn if you are going to the movies.
You can start your day with a bowl of oatmeal to achieve your weight-loss goals faster. With a punch of fiber and numerous nutrients, you will feel fuller during the day and consumer fewer unhealthy snacks.
Besides being a weight-loss-friendly food, oats offer a wide range of additional benefits as well. It’s because oats are a great source of fiber, carbohydrates, antioxidants, vitamins, and minerals. They also contain more fat and protein than most other grains.
Oats are rich in beta-glucan, a type of soluble fiber.
This fiber forms a gel-like solution in the gut. Numerous health benefits of including oats in your daily diet include heightened feeling of fullness, reduction in blood sugar level and corresponding insulation response, reduction in cholesterol level, and increase in the growth of beneficial bacteria in the digestive tract.
A popular breakfast ingredient, eggs can keep you from eating more during the next meal. Eggs are rich in protein and low in calories. Some scientific evidence also suggests that eggs may help improve metabolism as well.
Protein provided by eggs aids weight loss as its highly filling. Just one egg can provide you with around six grams of protein.
People, who frequently eat eggs, report feeling less hungry for at least three hours. Reducing carbohydrate intake is one of the best ways to lose weight and incorporating eggs in one or more meals (e.g. lunch and dinner) can help you do exactly that.
Eating eggs in breakfast can also have a positive effect on blood sugar and insulin levels.
7. Pulses and Vegetables
Pulses such as beans, lentils, chickpeas, peas, etc. and cruciferous vegetables such as cabbage, Brussels sprouts, cauliflower, broccoli, etc. contain fiber and can help you manage the body weight.
Researchers have shown that weight-loss diets that included pulses show better weight-loss results than those that did not.
The manner in which pulses and vegetables help you lose weight is similar to that of oatmeal. Soluble fibers present in these foods help slow down the digestion process and absorption. Proteins supplied by pulses also make you feel fuller for a long duration of time.
Fatty fish such as salmon can keep you full for an extended duration of time.
Rich in healthy fats, proteins, and other nutrients, fish – and seafood in general also provides you with iodine.
It is an important nutrient that helps regulate the thyroid function, which in turn leads to optimal metabolic function.
Rich in omega-3 fatty acids, salmon can also help reduce the possibility of inflammation, which according to the latest research available, plays a role in obesity.
9. Boiled Potatoes
Boiled potatoes can provide you with small quantities of a wide range of nutrients. Potatoes are rich in potassium, which indirectly helps regulate blood pressure.
In one study, white boiled potatoes recorded the highest Satiety Index among all foods studied. It means that boiled potatoes can help you resist the urge to snack on unhealthy foods, thereby aid in weight loss.
A high concentration of resistant starch in cooled down potatoes is also believed to aid in weight loss.
You are likely to consume fewer calories on a daily basis if you eat meals with relatively lower energy density.
This is exactly what happens when you include soups in your daily diet.
Studies have revealed that when you eat solid foods in the form of soups, it not only makes you feel fuller but you also consume fewer calories.
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