What to Eat to Lose Weight

what to eat to lose weight

The pandemic has many of us sitting at home a lot and exercising a lot less. I don’t have to tell you that’s not good for your energy level and general health. And it is certainly not going to help if you want to lose weight. You can boost your metabolism and burn fat without exercising though. In fact, you can even lose weight by eating. It is just a matter of what and – to an extent – how much you eat. It is all about achieving a caloric deficit, which means you have to burn more calories than you take in. You can do that by boosting your metabolism and by changing what you eat. What foods can you eat that will help you lose weight?

1. Greek Yoghurt

Full-fat Greek yoghurt is a great source of protein that can help you lose weight. There are two reasons for this.

First of all, the protein in yogurt makes you feel more full. It helps you reduce feeling hungry and provides you with energy. Not feeling hungry prevents you from grabbing a snack. So it helps reduce your calorie intake. And that is what losing weight is all about.

Second, full-fat yogurt is better than low-fat dairy products because it contains strong probiotic features that help boost immunity, regulate gut function, and prevent bloat. If your gut is healthy it lowers the risk of inflammation and resistance to leptin. Leptin is the hormone that regulates your appetite, body weight, and metabolism. So eating full-fat yogurt without added sugar will improve your overall health and therefore make you lose weight.

2. Berries

Berries are very healthy. They are full of vitamins, antioxidants and minerals. It doesn’t matter whether you prefer strawberries, blueberries, raspberries or blackberries. More importantly for weight loss is that they are rich in fiber. Fiber improves energy levels and reduces hunger, which both helps with weight management. In addition, berries are a source of pectin, a dietary fiber that increases feelings of fullness. And of course, that will help you avoid snacking again.

Why not combine these two types of food for breakfast from now on? Have some Greek yogurt with berries in the morning and you will give yourself a great start every day.

eat yogurt and berries to lose weight

3. Chia Seeds

Chia seeds really are a superfood. They contain a huge amount of protein and fiber while still being low in calories. Chia seeds are especially high in soluble fiber, a type of fiber that absorbs liquid and swells in your stomach. Why is that good? Because it promotes feeling full. Chia seeds can absorb 10 to 12 times their weight in water and because they move slowly through your digestive tract they keep you feeling full for a long time. And again, they would fit perfectly in your Greek yogurt with berries breakfast, right?

4. Eggs

Eggs are one of the best low-calorie foods. A single large egg has about 72 calories, 6 grams of protein, and many important vitamins and minerals. Starting your day with eggs will make you feel fuller and less hungry and thereby decrease your overall calorie intake. In the past, it was thought that eggs might cause bad LDL cholesterol. But we know better know. Eggs are a great weight-loss-friendly food that is cheap, and easy to prepare.

5. Apple Cider Vinegar

Apple cider vinegar has been known in the health community for a long time. That’s because it comes with a long list of benefits. It helps maintain blood sugar balance, controls your appetite and improves metabolism. The recommended amount is only one or two tablespoons a day. It is not everyone’s favourite taste though. So maybe you could toss it in a salad or mix it with water before a meal. You will almost literally feel hunger subside in minutes after drinking it. It doesn’t get easier that that!

6. Avocado

You probably already know about avocados containing the right kind of fat and being healthy. Avocados are rich in healthy fats, fibers, and water. That makes them less energy-dense and a great weight loss food. Even though it is very healthy, too much avocado is not going to help you lose weight. So all you have to do is keep it moderate. But you can definitely put it in the categories of foods you can eat to lose weight.

what to eat to lose weight

7. Cottage Cheese

Cottage cheese is another great low-calorie source of protein. And it is delicious to many, so an excellent snack if you want to lose weight. Increasing your protein intake from low-calorie foods like cottage cheese will decrease your appetite and hunger levels. The effect can be compared to that of eggs.

8. Legumes

Legumes such as beans, peas, and lentils are great low-calorie foods and can be very filling because of their high protein and fiber content. That way, legumes have a powerful effect on hunger and appetite. A high-protein meal with beans and peas increases feelings of fullness and reduces appetite and hunger more than a high-protein meal with meat.

eat legumes to lose weight

9. Watermelon

Watermelon is one of the foods you can eat to lose weight. And it is delicious. It has a high water content, as I’m sure you know. It keeps you hydrated and full while supplying a minimal number of calories alongside essential micronutrients like vitamins A and C. Eating foods like watermelon with a low-calorie density has similar effects on feelings of fullness and hunger as high-calorie foods. It is just a matter of choosing wisely.

What to Eat to Lose Weight

So, to lose weight you do not necessarily have to eat less. And you certainly do not have to feel hungry or unsatisfied at any time. You just have to make sure you eat the right kinds of food. You can safely eat these 9 types of food and lose weight at the same time. The key is to create a calorie deficit. Foods that are rich in protein and fiber will fight cravings and decrease hunger. And that makes it much easier to help you lose that lockdown weight.

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