Oatmeal
Belonging to the family of carbohydrates, Oatmeal is a whole grain carb with high fiber content. Not only does it provide essential nutrients, but it’s also incredibly filling and easy to make. Oatmeal is also good for reducing blood sugar and regulating digestion.
A good bowl of oatmeal contains enough beta-glucan to prevent weight gain as well. Most people love having oatmeal as a quick fix for breakfast. From oatmeal pancakes to overnight oats and oatmeal protein shakes, there are countless delicious ways to consume oatmeal.
Eggs
It should come as no surprise that eggs pack a punch of protein that makes them essential to your diet. They’re also one of the most versatile foods ever and pair beautifully with a variety of other food items. Whether it's breakfast, lunch, or dinner, eggs can be eaten any time of the day.
According to the American Heart Association, eggs are one of the healthiest foods out there. An egg contains the nine essential amino acids, making them a one-stop shop for your protein needs.
Fish
Full of protein, low in fat, and filled with omega-3 fatty acids – Yes, we’re talking about fish! The benefits of omega-3 fatty acids cannot be stressed enough. Not only are they good for your physical well-being but they’re known for boosting brain health and focus.
In terms of meal satisfaction, fish is known for being more fulfilling than other meats. A recent study demonstrated how fish intake resulted in an 11 percent decrease in calories as compared to beef. Fish is also rich in phosphorus and calcium along with minerals such as iron, magnesium, zinc, potassium, and iodine. According to the American Heart Association, a healthy diet should include fish at least two times per week.
Apples
Does an apple a day really keep the doctor away? We’re not sure if apples are doctor repellents but we know for sure that this infamous fruit has a lot of benefits including weight loss. Due to the high satiety index of apples, they are an excellent snack to keep you feeling full.
Apples have a fiber called pectin that helps digestion and provides important nutrients. Apples also have a high water content so eating it can keep you hydrated on warm summer days. Some have linked apples to a lower risk of diabetes and even cancer.
Orange
There’s no better source of vitamin C than a good old orange. You might be surprised to learn that a medium-sized orange only has 80 calories. Being so juicy and sweet, oranges are a delicious source of vitamin c to keep you feeling energized and hydrated.
Orange belongs to the family of citrus fruits that are known to regulate healthy blood glucose and cholesterol levels. If you’re struggling with your immune response, Oranges are an excellent way to boost your immune system performance to resist infections and other diseases.
Legumes
Legumes are an excellent protein alternative for those who want to skip lean meats. The legumes with high protein and fiber contents are preferable. Whole grain carbs like legumes are more beneficial than starch-filled carbs when it comes to weight loss.
The antioxidants in legumes help prevent cell damage and have anti-aging properties. Some famous diets like the ketogenic diet have made legumes a popular option for daily protein intake. Legumes can be eaten for breakfast, lunch, or dinner and can be incorporated into many delicious recipes.
Zucchini
Zucchini is a favorite among weight loss enthusiasts due to its super low-calorie content. There are only 42 calories per serving of zucchini. The vegetable is rich in vitamin B6 which helps with regulating blood glucose.
In short, the vitamins in zucchini may play a role in preventing diabetes. Zucchini also has compounds like lutein that protect the cells of the eyes. There’s evidence to suggest that zucchini also improves bone health, thyroid, and prostate. Many people love having a serving of zucchini as a side or adding it to salads.
Bourekas
Bourekas is a traditional Balkan or Middle Eastern puff pastry filled with different delicacies depending on how you prefer it. Traditionally, the flaky pastry is filled with feta, potatoes, and rich yogurt. Since it has become popular all over the world, there are many variations of the dish available.
The puff pastry dough is made with tons of oil to make it crispy, flaky, and layered. A healthier version of Bourekas can be made with rice paper instead of puff pastry. You can fill it with meat, cheese, or vegetables and a wash of egg white. Add some sesame seeds and your healthy Bourekas are ready to eat!
Strawberries
Strawberries are one of the most popular berries enjoyed by young and old alike. Much like other berries, strawberries have a high polyphenol content. These antioxidants fill strawberries with great anti-inflammatory qualities.
One cup of strawberries is said to contain only 50 calories, making it a delicious low-calorie snack. Apart from having low calories, strawberries are high in fiber, potassium, and vitamin C. You can blend strawberries into a smoothie or eat a bowl of these delicious berries as a snack or lunch option.
Lean Meat
Lean meats are known to have lower calories than non-lean meats and are a great option for people trying to build muscle or lose weight. Apart from having a high protein content, lean meats are full of vitamins and minerals that are essential for your body.
Eating lean meats can satiate your hunger for a longer period of time, ensuring that you consume fewer calories. Poultry is a type of lean meat which is rich in Vitamins B3 and B6 along with selenium and choline. Those on low-carb diets will benefit from the muscle-building protein found in lean meats.
Popcorn
It’s a popular misconception that popcorn is a fattening snack. But that’s only true when you’re talking about movie theatre popcorn that’s filled with butter and caramel. The alternative is to make healthy popcorn at home that’s delicious but low on calories.
Instead of munching on processed junk food, you can make popcorn with some salt and butter to fulfill your cravings. Popcorn is also rich in fiber, which makes it good for keeping you full and regulating digestion. Remember that moderation is the key to losing weight!
Cauliflower
If broccoli isn’t to your taste, you’ll like its tastier cousin, cauliflower, which is known to be one of the most popular vegetables in the world. And guess what? It has even lesser calories than broccoli! While broccoli had 31 calories per serving, cauliflower only has 25 calories.
Much like broccoli, it contains many beneficial antioxidants and phytochemicals. They’re also known to prevent a range of diseases as they contain Vitamin C, vitamin K, fiber, and folate. These days, many people have found innovative ways to include cauliflower in their daily diet.
Hummus
Hummus is a wholesome middle eastern dip made with chickpeas, tahini, garlic, and lemon juice. These contents are super healthy and fulfilling along with being low fat. All over the world, hummus is used as a condiment or a dip eaten with vegetables or bread.
If you’re a fan of condiments but can’t find a healthy alternative, hummus is your best bet. It’s low in carbs and perfect for low-carb diets like the ketogenic diet. The contents of hummus are good for your digestive health and may even reduce inflammation, helping you lose weight.
Boiled Potatoes
If you’re on a low-carb diet, potatoes might make you run in the other direction. However, if you’re just practicing a low-fat healthy diet, boiled potatoes can be a great addition. Potatoes contain resistant starch which is much better than normal starch.
You get four calories per gram of potato and a lot of healthy carbs that are essential for your everyday dietary needs. Potatoes also contain a lot of fiber and vitamins that are good for you. Of course, fried potatoes or French fries aren’t weight loss-friendly but boiled potatoes should work just fine.
Eggplant
Eggplants belong to the squash family and might be one of the most underrated low-fat vegetables out there. With only 24 calories in one serving, eggplants offer the perfect blend of vitamins, minerals, and weight loss benefits.
From vitamins B6, C, and K to niacin, manganese, phosphorus, and thiamine, eggplants are full of nutrients that your body needs to be healthy. Eggplants are also full of good fiber that helps in digestion and intestine health. Other benefits of eggplants include anemia prevention, regulation of sugar levels, lower risk of cancer, and much more.
Watermelon
Fruits should be a staple in your diet if you’re trying to lose weight, strengthen your immune system and stay healthy. One of the most hydrating and refreshing fruits you can include in your diet is watermelon. Just like the name says, watermelons are 92% water, making them super hydrating in warm summer months.
The average caloric intake is 30 calories per serving of watermelon. Due to this high water content, watermelons keep you full for a long amount of time. Much like other fruits, watermelons have many useful vitamins and minerals that can help prevent diseases. Watermelons are also known to contain arginine which is said to reduce body fat levels.
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Lettuce is a great source of vitamins and minerals such as folate, iron, and vitamins A, C, and K. Vitamin A contributes to eye health and vitamin K helps strengthen bones. Lettuce also contains dietary fiber that’s great for digestive health.
Salad lettuce contains around 10 to 20 calories per cup, which makes lettuce the perfect side dish or salad component. While lettuce doesn’t contain much protein, the 92% water content keeps you full and hydrated. Lettuce goes well in sandwiches, burgers, and as a salad base.
Algae
Algae may not sound like the most appetizing addition to your low-fat diet. That’s because when you think of algae, you probably picture the green, mushy growth found in swamps. What we’re talking about is nothing like that.
The edible algae have a whole range of benefits including weight loss. It's low in calories and full of hormone-balancing iodine. It’s also great for thyroid health and disorders that may arise from it. From potassium, iron, and protein to other essential minerals, algae is full of nutrients that are great for your diet.
Cucumber
With just 16 calories per serving, Cucumbers are low on calories and high on nutrients. It’s obvious that cucumbers have a high water content, making them super hydrating and refreshing. You can have cucumbers as a snack with a dip or mixed with other vegetables in the form of a salad.
It’s recommended that you eat unpeeled cucumbers as the skin can be good for you as well. Cucumbers are also known for having detoxifying qualities and many people drink cucumber juices to flush out the toxins from their bodies.
Honeydew Melon
As compared to other melons like watermelon, honeydew melon has a high amount of natural sugar. Due to the high sugar content, one serving of honeydew melon may contain 78 calories. This is certainly more than many other fruits but it works in moderation.
Honeydew melon also comes with a host of benefits such as tons of vitamin C. This type of vitamin is beneficial for healthy skin and a good immune system. If you have a sweet tooth and want to combat your chocolate cravings, sweet honeydew melon might be the perfect solution.
Beetroot
Another low-calorie and nutrient-rich vegetable that many people neglect to include in their diet is beetroot. Despite having fewer calories, beetroot has a high energy content and can help reduce body fat. It’s also known to regulate blood sugar levels and contains beneficial antioxidants.
You can take beetroot raw with dips like hummus or include it in your salad as well. Many people also like beetroot juices which are often mixed with apple or carrot juice to add more flavor. Beetroot is a hidden gem of a vegetable with many benefits for your physical and mental wellbeing.
Blackberries
Blackberries are another popular fruit that is delicious yet nutritious and a great addition to your daily diet. They contain an antioxidant called bioflavonoid that’s great for circulatory and digestive health. We’ve already discussed how advantageous berries can be, and blueberries are no different.
You can expect 60 calories per serving and a bunch of good nutrients and health benefits. They’re also known to be good for your skin. To include blackberries in your diet, eat them with porridge, yogurt, smoothies, or make healthy blackberry pancakes.
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In recent years, kale has risen in popularity as a weight loss staple. This low-calorie vegetable is very high in protein making it a very rewarding addition to your diet. One serving of kale may include only 33 calories, three grams of protein, and two and a half grams of fiber.
Kale is one of the best leafy green vegetable options that are great for your health. Research suggests that green vegetables like kale can help eliminate fat in several parts of the body, especially abdominal fat.
Tomatoes
Whether used as a sauce or in a salad, tomatoes are known for their versatility. They can be used to make amazing salsa, marinara, or diced and chopped into salads, tacos, and wraps. Apart from being so versatile, tomatoes also pack a lot of nutrients.
Tomatoes contain the antioxidant lycopene which is said to lower the risk of cancer and heart disease. They’re also full of Vitamin c, vitamin K, folate, potassium, and fiber. Since they contain a good amount of fiber, tomatoes can make your everyday meals more filling and nutritious.
Blueberries
Much like other berries in the family, blueberries are also rich in antioxidants which have a range of health benefits. They’re a sweet and delicious alternative to candy and chocolate and make your breakfasts taste like desserts.
With 85 calories per serving, blueberries have a bit more calories than other fruits. However, they do have a lot of fiber to keep you full and research suggests that they may have fat-burning qualities. The sugars present in blueberries make them a healthy alternative for people with sweet tooth.
Grapefruit
If you’re looking for healthy snacks to help you on your weight loss journey, grapefruits are an amazing choice. The fiber-rich fruits make for intensely fulfilling snacks that can give you the energy and nutrients you need to stay active every day.
Grapefruits will provide you with magnesium, vitamin C, and potassium which are all essential for your health and immune system. Eating one whole grapefruit should fulfill 60% of your daily recommended value of vitamin C. So, the next time you’re craving something sweet, reach for a grapefruit instead!
Cantaloupe
We’ve talked about cucumbers and watermelons already, here’s another food that’s 95% water and really good for you! Cantaloupes are super filling despite having only 55 calories per serving. This makes them the ideal snack for people wanting to lose weight.
They have great hydration properties and have electrolytes to give you a kick of energy. Cantaloupes are also known to have compounds called phytonutrients which have anti-inflammatory properties. All in all, cantaloupes are a great option if you’re looking for a healthy midday snack.
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There’s a reason why moms love broccoli and many kids hate them. If you cook it right, broccoli can be a delicious and juicy vegetable that’s filled with essential nutrition. The high nutritional value of broccoli can improve your overall health and fitness.
Instead of consuming it raw, broccoli is more beneficial when cooked well. Broccoli contains Vitamins A, K, C, and E plus a lot of dietary fiber to keep you full and satisfied. With only 31 calories per serving, broccoli is a low-calorie, nutrient-rich vegetable that’s perfect for your weight loss journey.
Celery
Celery is another vegetable that’s a staple in many households. It’s especially good for weight loss as it has only six calories per serving and high water content. Celery leaves are about 95% water and provide adequate hydration to keep you full for longer periods of time.
Much like other green vegetables, celery has high concentrations of fiber, potassium, folate, and Vitamins C, K, I, and A. It can also be a good source of iron for your everyday dietary needs. If you work out every day, celery can provide you with a lot of electrolytes to stay energetic and prevent bloating.
Greek Yogurt
In recent years, Greek yogurt has taken the world of fitness and weight loss by storm. Every other weight loss diet is promoting Greek yogurt as a healthy option. That’s because this type of yogurt contains all the good bits, from protein, calcium, and fiber to probiotics.
Probiotics are known to be beneficial for gut health and digestive issues. Hence, Greek yogurt can reduce bloating and promote digestive health. Greek yogurt contains the perfect protein, fat, and carb ratios to be a staple in your fat-loss diet.
Chia Seeds
From breakfast smoothie bowls to milkshakes, chia seeds can be an interesting addition to many different meals. While they may not add any flavor of their own, they contribute plenty of health benefits.
The seeds contain an antioxidant called quercetin that has been linked to the prevention of several health complications such as heart disease. The seeds are known to be high in fiber which makes them filling and also helps in lowering blood pressure. Chia seeds can absorb 12 times their weight in water, which just adds to the illusion of fullness and satisfaction.
Coconut
Coconuts are a highly underrated fruit filled with healthy fats and good nutrients. Not only can it decrease cholesterol levels, but it also contains essential antioxidants that keep your body healthy. Coconuts contain a large amount of medium-chain fatty acids.
This is a type of saturated fat that improves your endurance and is easier to digest than animal fat. These fatty acids also have antimicrobial properties, making coconut good for your oral health. To include it in your diet, you can eat coconuts with other fruits, use them to cook gravies, or drink coconut juice.
Coconut
Coconuts are a highly underrated fruit filled with healthy fats and good nutrients. Not only can it decrease cholesterol levels, but it also contains essential antioxidants that keep your body healthy. Coconuts contain a large amount of medium-chain fatty acids.
This is a type of saturated fat that improves your endurance and is easier to digest than animal fat. These fatty acids also have antimicrobial properties, making coconut good for your oral health. To include it in your diet, you can eat coconuts with other fruits, use them to cook gravies, or drink coconut juice.
Broths
You might be used to eating solids in your daily diet but many cultures have a lot of soup dishes in their meals. Recent research suggests that broths can fill you up for a longer period of time. In fact, soups may have up to 80% more calories than other solid meals.
The healthier option for your weight loss is broth over cream soups. Broths are rich in important nutrients but low in calories. Chicken or vegetable broths are easy to make and make for fulfilling and nutritious meals. They’re a great alternative to greasy, fried, or high-calorie food that we eat to satiate our hunger.
Dark Chocolate
If you’re a chocolate lover, you’ll be glad to know that you don’t have to quit eating chocolate to lose weight. Instead of reaching for the sweet milk chocolate, replace it with dark chocolate instead. Dark chocolate has close to no sugars and tastes a bit bitter.
Dark chocolate has a ton of antioxidants that are great for your physical and mental well-being. It is also known to reduce the risk of heart disease, lower blood pressure and increase good cholesterol. However, it’s important to exercise moderation as dark chocolate may have more calories due to its high cocoa butter content.
Salmon
We’ve discussed how important fish can be for your dietary needs. Salmon is a fish that’s easy to cook and enjoy. Its high protein and healthy fat makes it great for people who work out daily. Salmon also has a high concentration of omega-3 fatty acids that have any health benefits.
Whether it's cooked or raw, salmon can be a great addition to your weight loss diet. It’s known to reduce inflammation and regulate blood pressure and cholesterol. Many dieticians recommend salmon as a food staple in a weight-loss diet.
Duck
Believe it or not, duck meat is one of the best lean meats available. With a high protein content and many health benefits, duck meat is a rewarding and filling lunch or dinner option. Since it’s so heavy and filling, duck meat is a good way to avoid bingeing and snacking which makes it difficult to lose weight.
If you’re building muscle or doing grueling workouts that require muscle repair, duck meat is the perfect lean meat for you. It has the ability to strengthen and repair muscles after resistance training. Much like other high-protein foods, lean meats like duck meat should be in your diet if you’re into resistance training.
Beans
Many parts of the world are still not aware of the dietary benefits of beans. It has been established that beans have a lot of soluble fiber that helps reduce inflammation. Soluble fiber is also great for digestive health and your gut.
Beans are a versatile culinary addition and can be consumed in many different ways. If you’re trying to be healthier, beans should be your number one pick. This high-fiber and high-protein food makes hearty, fulfilling meals that keep you full for longer and are easy to cook.
Asparagus
If you’re on a highly restrictive diet, asparagus might help you lose weight rapidly while keeping you full and filled with energy. Despite having a low number of calories, asparagus packs a lot of iron and vitamin K which is linked to bone health.
It also contains an alkaloid called asparagine that makes cells release fat storage, contributing to overall weight loss. Asparagus goes remarkably well with tofu, salmon, or as a side dish to your main course. You can eat asparagus cooked or raw to enjoy its health benefits.
Asparagus
If you’re on a highly restrictive diet, asparagus might help you lose weight rapidly while keeping you full and filled with energy. Despite having a low number of calories, asparagus packs a lot of iron and vitamin K which is linked to bone health.
It also contains an alkaloid called asparagine that makes cells release fat storage, contributing to overall weight loss. Asparagus goes remarkably well with tofu, salmon, or as a side dish to your main course. You can eat asparagus cooked or raw to enjoy its health benefits.
Cottage Cheese
Despite being a dairy product, cottage cheese isn’t known to contribute to weight gain. Of course, we’re not talking about processed cheese but the healthy, handmade variety. A great example of that is cottage cheese which has the ideal caloric balance and fat content.
Phosphorus, vitamin B, calcium, and selenium are just some of the many vitamins and minerals you can find in cheese. Just like eggs, cheese also has a high satiety index and fills you up faster than other foods. Adding some wholesome cottage cheese to your everyday diet is bound to be beneficial to your weight loss and diet.