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The 20 Most Weight Loss Friendly Foods on The Planet

Updated: Sep 9, 2021



The 20 easiest foods to lose weight on the planet


Not all calories are created equal.


They can have different effects on hunger, hormones and the number of calories burned.

Here are the 20 friendliest weight loss foods in the world backed by science.


1. Whole eggs

Although high egg intake raises "bad" LDL cholesterol levels in some people, eggs are one of the vital foods if you need to lose weight. Whole eggs are high in protein and fat and are very satisfying.



A study of 30-35 overweight women showed that eating eggs for breakfast instead of bagels increased the feeling of fullness (fullness) and caused participants to eat less food for the next 36 hours.


2. Green leafy vegetables

Green leaves include kale, spinach, kale, chard, and a few others. They have multiple useful properties that make them perfect for a weight loss diet, such as low in calories and high in fibre.



Leafy greens are also very nutritious and very rich in many vitamins, antioxidants, including calcium.


3. Salmon

Salmon contains high-quality protein, healthy fats and several essential nutrients. Fish - and seafood - can also provide a significant amount of iodine, which reduces weight loss.



This nutrient is vital for the functioning of the thyroid, which is essential for keeping the metabolism functioning optimally. Salmon fishes are very rich in omega-3 fatty acids, which have been shown to help reduce inflammation.


4. Cruciferous vegetables

Cruciferous vegetables include cauliflower, broccoli, cabbage, & Brussels sprouts. They are high in fiber and tend to be incredibly satisfying.



Additionally, these types of vegetables usually contain decent amounts of protein. They are not rich in protein as animal or plant foods, but they are still rich compared to most vegetables.


5. Lean meat and chicken breast

The flesh has been unfairly demonized.

He was accused of several health problems despite the lack of good evidence to support these damaging allegations.



For example, although processed meat is unhealthy, studies show that unprocessed red meat does not increase the risk of heart disease or diabetes.

The truth is that meat is a slimming food because it is high in protein.


6. Boiled potatoes

White potatoes seem to have lost their flavour.

However, they have many properties that make them perfect food for optimal health and weight loss.



When you let the potatoes cool for a certain time after boiling, they will form large amounts of resistant starch, itis nothing but a fiber-like substance that has shown several health benefits, including weight loss.


7. Tuna

Tuna is another low-calorie and high-protein food. In addition, it is a lean fish.



Tuna is popular with many bodybuilders and fitness models on a cut as it is a great way to increase protein level while maintaining calories and total fat low.


8. Beans and vegetables

Some beans and other legumes can help with weight loss.



This includes black beans, red beans, lentils, and others.


9. Soups

As mentioned above, low-energy meals and diets tend to have fewer calories. This is because most low energy density foods contain much water, such as fruits and vegetables.



But you can also add water to food by making soup. Always make sure that you don't add too much fat to the soup, such as cream or coconut milk. It increases the calorie content.


10. Ricotta

cottage cheese, which is mostly protein with very few carbohydrates and low-fat content.



It's also very satisfying, making you feel satisfied with a relatively low number of calories. Dairy products are very rich in calcium, which can help burn fat.


11. Avocado

Avocado is a unique fruit. While some of the fruits are high in carbohydrates, avocados are high in healthy fats.



Despite being primarily fatty, avocados also contain a lot of water and fiber, making them less energetic than you might think.


12. Apple vinegar

It is often used in flavourings such as flavourings or vinaigrettes, and some people even dilute it with water and drink. Several studies in the world suggest that apple cider vinegar may be beneficial for weight loss.



Vinegar also reduced blood sugar spikes after meals, which can have many long-term health benefits.


13. Nuts

Despite being high in fat, walnuts don't get you as fat as you'd expect. In addition, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don't.



Just make sure you don't overdo it, as they are still very high in calories. Also, if you tend to exaggerate and eat large amounts of nuts, it may be better to avoid them.


14. Whole grains

Although beans have had a bad reputation in recent years, some types are healthy. For example, oats are rich in beta-glucans, a soluble fiber that increases satiety and improves metabolic health.



In addition, both brown and white rice can contain significant amounts of resistant starch, especially if cooked and cooled.


15. Pepper

Eating pepper can be helpful on a weight loss diet. They contain capsaicin which is a substance that has been shown in some studies to reduce appetite and increase fat burning.




According to a study eating 1 gram of pepper minimizes the need and increases fat burning in people who don't eat pepper regularly.


16. Fruit

All the health experts agree that fruits are healthy. Various studies have shown that those people who eat more fruits (and vegetables) tend to be more beneficial than those who do not.



Of course, correlation doesn't equal causality, so these studies don't prove anything. However, fruits have properties that make them favourable to weight loss. For most fruits, it can be a practical and delicious addition to a weight loss diet.


17. Grapefruit

In a 12-week study of 91 obese subjects, eating half a fresh grapefruit before meals led to a weight loss of 3.5 pounds (1.6 kg).



The grapefruit also have reduced insulin resistance, a metabolic abnormality implicated in several chronic diseases.


18. Chia Seeds

They contain 12-15 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 grams is fibre. This makes chia seeds a low-carbohydrate food and the best sources of fiber in the world.



Chia seeds can absorb up to 11-15 times their own weight in water, turning into jelly and expanding in the stomach. However, given their nutritional makeup, it makes sense that chia seeds could be a valuable part of your weight-loss diet.


19. Coconut oil

Not all fats are created equal. For example, coconut oil is rich in medium-length fatty acids called medium-chain triglycerides (MCTs). These fatty acids have been shown to increase satiety better than other fats and increase calories burned.



But, of course, coconut oil still contains calories, so adding it to what you're already eating is a bad idea.


20. Whole yogurt

Yogurt is another excellent dairy product. Some types of yogurt contain probiotic bacteria that can improve bowel function.



Having a healthy gut can help protect against inflammation and leptin resistance, a major hormonal factor in obesity.


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