With obesity rates quickly rising across the world, losing weight has become one of the most unachievable tasks, and a number of factors are to be blamed for the epidemic.
Among the most common culprits are lack of physical activity due to rising automation, and the abundance of junk foods which are available 24/7 from convenience stores and fast food chains popping up everywhere in the Unites States.
Not to forget other sneaky weight-gain culprits like lack of sleep and stress which can even throw the most health-conscious folks off the wagon.
Experts say that 80 per cent of your weight loss success depends on your diet, and the rest on exercise. This means that by making a few healthy food swaps during grocery shopping can really give your weight-loss goal a huge boost. Here are the top 10 foods for weight-loss recommended by nutritionists.
The old adage goes, “An apple a day keeps the doctor (or, in this case, weight gain) away.” According to Katherine Brooking, RD, Apple is a rich source of fiber, good carbohydrates and ursolic acid. One medium fruit contains approximately 95 calories and 5 grams of fiber.
Studies have also shown that eating apples can significantly boost weight-loss. In one research, dieticians found that women who ate three of these fruits every day lost an additional 2.5 pounds in a 12-week diet plan, in comparison to those who did not eat any apples.
Asparagus is one of the most low-calorie vegetables, with just under 40 calories per cup and over grams of fiber and protein each. These nutritional facts make asparagus a great food to incorporate into your weight-loss diet.
Torey Armul, RD notes that the high protein and fiber content also makes it a filling snack that can keep you full for longer. Asparagus also contains a number of other nutrients including iron, folate and vitamins A, C & K.
Beans are one of the most popular sources of protein and fiber among plant-based dieters. But you don’t necessary have to be vegan to enjoy this low-calorie food.
According to Bonnie Taub-Dix, RDN, the fiber content of beans slows down their metabolization so they keep you full for longer. Half a cup of beans contain over 110 calories and 7 grams of protein – almost the same amount that you would get from an ounce of fish or chicken. This food is also rich in antioxidants, zinc, iron and potassium.
What is that one thing you crave the most on a weight-loss diet? For most people it is sugar. If you’re looking for a healthy alternative to calorie-dense desserts, berries can be a great choice. These fruits are rich in fiber and nutrients but low in calories and sugar which will satisfy your sweet tooth cravings without making you go over your sugar limit for the day.
According to one study, eating berries can also suppress your appetite naturally. Participants who ate a serving of this fruit instead of a sugary treat after dinner consumed fewer calories than those who didn’t eat any berries. Another major study observed the diets of over 130,000 adult participants for two decades. At the end of the observation it was found that berries were among the best fruits for losing weight.
Most people already know that eating grapefruit helps in weight loss, but the same is true for almost all citrus fruits like lemons and oranges. Drinking a glass of hot lemon water in the morning is a proven strategy for kick-starting your metabolism and helping you lose weight.
A medium orange contains less than 60 calories and over 3 grams of fiber. Grapefruit, on the other hand, has over 100 calories and 4 grams of fiber. Citrus fruits also have lower GI score because of its high fiber and moisture content. This makes them a great snack option for people with diabetes.