Are you trying to lose weight but unable to follow a strict regime of exercise and diet? Rigorous diet restrictions or rigorous exercise schedules can be upsetting and boring and are unable to follow or maintain in the long term and hence are a strict no-no. Losing weight can be achieved by simple measures that you incorporate into your daily life without any pressure on your mind. Here are the top 10 healthier foods for weight loss that is sustainable – try eggs, MCT oil, peanut butter, blueberries, dark chocolate, avocados, cinnamon, whey protein, kidney beans, and cottage cheese for weight loss.
Weight loss is achievable 80% by what you eat and 20% by moderate exercise. To achieve that 80%, one must ensure that the diet comprises certain essential foods that aid in weight loss or prevent weight gain such as cottage cheese, kidney beans, eggs, etc.
Food high in fiber, and protein and low in carbs or saturated fats is the key to go. Protein-rich food and fibrous foods enhance satiety and keep you full for a longer period. They also keep your glycemic levels in control and help fight insulin resistance.
Remember, merely losing weight is not being fit. Losing weight with healthier options is way more important. Consistency is the key!
“It does not matter how slowly you go, as long as you don’t stop” – Confucius
So, what is it that you should eat for weight loss that also helps in your overall fitness? Here is a list of the top 10 important fat-burning and weight-loss food options that are also nutrient-rich and must form a part of your daily diet.
1. Eggs and Weight Loss
Eggs are low-calorie high protein food with several other nutrients. They contain ample essential proteins, healthy fats, vitamins, and minerals. Eggs are considered one of the healthier breakfast options that also help achieve your weight loss goals.
Consuming eggs for just 8 weeks in breakfast results in 65% greater weight loss and 34% greater reduction in waist circumference (1). They are also high in protein and help achieve satiety.
In a study conducted on Australian obese participants, aged 40-60 years, it was observed that the sensation of hunger was lesser after the egg breakfast as compared to a cereal breakfast (2). A medium-sized boiled egg usually contains 6.29g protein, 5.3g total fat, and low carb, 0.56g.
Eggs also increase the healthy cholesterol (high-density lipoproteins, HDL) and contain a variety of minerals (calcium, iron, magnesium, phosphorus, potassium, sodium, and Zinc) and most vitamins (thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, vitamin A, vitamin E, vitamin D, and vitamin K) except for vitamin C (3).
2. MCT Oil and weight loss
One oil that has remarkably impressive results in weight loss is the medium chained triglyceride (MCT) oil which is derived from coconut oil or palm kernel oil. The Caprylic and Capric acids present in MCTs are responsible for fat burning and increase energy expenditure.
MCT oil can also help in weight loss by inducing ketosis. If you are on a keto diet but unable to follow a strict low-carb schedule, then MCT oil is the way to go. MCTs also help reduce hunger and enhance satiety. MCT oil has particularly shown effects in reducing abdominal obesity.
Using pure coconut oil will have a limited percentage of MCTs and will also contain additional lauric acid. Hence, pure MCT oil is generally recommended for weight loss. Here you can read other beneficial effects of MCT oil (4).
3. Peanut butter and weight loss
Peanut butter and weight loss? Is peanut butter good for weight loss? Are you surprised? Here is some good news for children. Peanut butter is a nutrient-rich food, high in protein, vitamins, and several minerals. Though peanuts are high in fat, it is a common belief that they may lead to weight gain. However, on the contrary, they help in losing weight.
In a study conducted on Mexican American children, it was observed that children who generally consumed peanuts or peanut butter were less likely to be overweight, had a better nutrient profile (peanut butter being rich in Magnesium and Vitamin E), and had lower levels of unhealthy cholesterol (Low-density lipoprotein LDL).
Thus, those aspiring to lose weight can include peanut butter in their diet for weight loss. Peanut butter can be used as a spread in bread for breakfast or can be added to other dishes (5).
A 100g of peanut butter generally contains 50g of fat out of which 10g is saturated fat, 20g carbs, and 25g protein in addition to calcium, iron, vitamin B6, and magnesium.
4. Whey Protein and weight loss
It has been consistently shown over the years that adding more protein to your diet helps in weight loss, belly fat loss, fat mass loss, and preservation of lean mass. A misconception amongst most people is that protein is only required by bodybuilders, sportspeople, or athletes which is not true. Every person needs the minimum recommended protein as per their body weight and even more if they are doing regular physical activity. It is especially important for vegetarians who are not able to get adequate protein through their diet. Hence, whey protein can be used for their protein requirements and can also help those looking for weight loss or weight management.
Whey protein provides high levels of essential and branched-chain amino acids, vitamins, and minerals. It is very low in carbs and fats and helps increase muscle mass and reduce body fat. In addition, there are several other benefits including reductions in triglycerides, insulin resistance, blood pressure, reduced waist circumference, and weight loss have also been reported (6).
5. Blueberries and weight loss
Blueberries are low carb and a healthier option to include in your diet and are considered a ‘superfruit’ because they have the highest antioxidant activity as compared to other fruits and vegetables. Blueberries consist of 14% carbohydrates, 0.7% protein, 0.3% fat, and 84% water. Blueberries are one of the low-carb fruits that you can have even when following a keto diet for weight loss when other fruits are not allowed.
Research has shown that regular and moderate intake of blueberries prevents weight gain and aid in weight loss. This is attributed to anthocyanins that it contains which also protect from cardiovascular diseases and type 2 diabetes (7). When compared with 16 common fruits, it is the blueberry whose intake was associated with the least weight gain in women followed over the long term (8). Thus, blueberries can be easily incorporated into your diet if you are looking for weight loss or healthy weight management.
6. White kidney beans and weight loss
The kidney bean is a variety of the common bean (Phaseolus vulgaris). They are of different types – red (also known as common kidney bean, rajma in India) and white (also known as cannellini in Italy, lobia in India) varieties are common (Wikipedia). Which one to eat – red kidney beans for weight loss or white kidney beans for weight loss?
White kidney beans also have health benefits other than weight loss due to their antioxidant, anti-inflammatory, and antidiabetic effects.
7. Dark chocolate and weight loss
Dark chocolate and weight loss? Do you enjoy dark chocolate despite being a little bitter? Well, the bitterness is due to the presence of several antioxidants in dark chocolate that are beneficial for health. Nutrition-wise, dark chocolates are an excellent source of magnesium, iron, and zinc which is important for the immune system (10).
Dark chocolate contains polyphenols that are present in several fruits and vegetables. Polyphenols have antioxidant, anti-inflammatory, and anti-obesity effects. The latter helps in achieving your weight loss goals. Dark chocolate can boost energy expenditure and thermogenesis and help in weight loss. However, one has to keep in mind that the cocoa content is high (80-90%) and saturated fat and sugar are low. Thus, one must go for quality products that contain high cocoa but less sugar.
The polyphenols in cocoa also help reduce blood pressure, and lipid levels and are thus good for the heart (11). Thus, if you have a craving for the sweet tooth, you can safely consume dark chocolate with additional benefits to your cardiovascular system and achieve your weight loss goal.
8. Avocados and weight loss
Avocados and weight loss? Avocados are nutrient-dense fruit, low in carb which has been shown to be associated with reductions in body weight, waist circumference, and risk for obesity hence avocados are a great choice for weight loss.
Avocados are rich in oleic acid, and although they contain a high amount of fat, it is a monounsaturated fatty acid, MUFA, which is beneficial fat as per several organizations. The World Health Organization and American Heart Association dietary guidelines recommend replacing saturated and trans fats with MUFA and PUFA to reduce the risk of cardiovascular diseases (12).
Raw avocado is 73% water, 15% fat, 9% carbs, and 2% protein and is a rich source of vitamins and potassium. Avocados are also high in fiber and help reduce the risk of weight gain due to various other mechanisms including improving satiety and reducing hunger which helps in weight loss.
9. Cinnamon
Cinnamon (dalchini) is a commonly used spice in the Indian kitchen. This is now officially proven by researchers whereby they summarized the results of 12 clinical trials that enrolled 786 research participants in a meta-analysis published in a clinical nutrition journal that proved the effects of cinnamon in decreasing body weight, body mass index, waist circumference, and fat-mass (13, 14) helping in weight loss and belly fat loss. Cinnamon is particularly proven for its effects on stubborn belly fat for which it’s considered a first choice.
There are two varieties of Cinnamon – Cassia and Ceylon. To know more on which variety is safe and which one to choose for weight loss and how to use cinnamon for weight loss and belly fat loss, read it here (14).
10. Cottage Cheese and Weight loss
Cottage cheese is the most common ingredient used in the diet by vegetarian weight watchers for weight loss. Cottage cheese is high in protein content. It is interesting to note that a research study reported similar satiating effects of cottage cheese as an egg omelette and hence cottage cheese is particularly preferable for vegetarians looking for weight loss (15).
What are cottage cheese nutrition facts? What about the nonfat cottage cheese nutrition? Cottage cheese is also consumed by athletes who wish to eat whole food instead of protein supplements apart from weight loss. Other than being high in protein, cottage cheese which is not low-fat is a good source of calcium (83mg/100g), a good probiotic, and good in reducing blood glucose levels.
Inclusion of cottage cheese in the diet is therefore recommended for dieters looking for high protein, low carb, high fat (good for keto), and higher satiating food (16) that ultimately help achieve their weight loss goals. However, it is high in sodium so it is best to have mindful eating for those with high blood pressure.
References –
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432073/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6126094/
4. https://www.healthieyoo.com/post/mct-oil-a-magic-wand-for-quick-weight-loss
5. https://pubmed.ncbi.nlm.nih.gov/23827129/
6. https://www.healthieyoo.com/post/benefits-of-whey-protein
7. https://pubmed.ncbi.nlm.nih.gov/31329250/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442370/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7063375/
10. https://pubmed.ncbi.nlm.nih.gov/27346251/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760201/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471050/
13. https://www.clinicalnutritionjournal.com/article/S0261-5614(19)30071-8/fulltext
14. https://www.healthieyoo.com/post/regular-cinnamon-use-reduce-body-weight-and-belly-fat
15. https://pubmed.ncbi.nlm.nih.gov/25772196/
16. https://www.emerald.com/insight/content/doi/10.1108/NFS-03-2019-0073/full/html
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