There is a rule when it comes to healthy weight loss - the 80-20 rule. It means that your workout should only contribute to 20% of your weight loss. The remaining 80% must come from your diet.
In addition to following a fitness regime, some conscious changes to your diet can produce amazing results. Let us look at some foods that can be your allies in reducing weight:
Seven easily available weight loss foods
Representative image. Image source: Getty Images.
1. Green-leaved vegetables
Aside from being rich in vitamins, antioxidants and minerals, vegetables such as kale, micro vegetables, spinach, cabbage, beet vegetables and turnip greens help with weight loss. They are low in calories and carbohydrates and high in fiber. You can eat them in large quantities without consuming too many calories.
2. Boiled potatoes
That's right - potatoes can even help you lose weight.
Potatoes, both white and sweet, are a great source of nutrients. Potatoes are a great source of carbohydrates, proteins, fiber and potassium. And that's not all! Potatoes are very filling but contain few fats. However, preparation makes a huge difference. Cooking or baking with olive oil makes them healthier.
3. Apple cider vinegar
The acid in apple cider vinegar stimulates the body's metabolism - it limits the storage of fat in the body by using it as an energy source. According to research published in the journal Bioscience, Biotechnology and Biochemistry, taking 1-2 tablespoons of diluted apple cider vinegar in three months helped four pounds (slightly less than two kilograms).
When apple cider vinegar is taken before starchy foods, it controls our blood sugar levels and reduces our need for sweets. When taken with starchy meals, we stay full longer.
4. Beans and legumes
Beans and legumes are the favorite protein sources, especially for vegetarians. They are also very satiating. Low-fat, beans and legumes keep you full longer. In addition, nutrients such as amino acids in beans and legumes help burn fats and calories. Studies have shown that people who ate three cups of beans and legumes a week were easier to lose. Another study compared the rate of weight loss in people who ate legumes and those who did not - both sets followed a calorie-restricted diet - and found that people who consumed four cups of legumes per day lose weight faster than the non-legume eaters.
5. Chili pepper
Peppers can burn your tongue and throat a little, but the heat they generate has many health benefits, including weight loss. Peppers get their heat from capsaicin, which reduces cravings and fights weight gain. Research shows that this heat also helps to oxidize or break down fat in the body.
6. Chia seeds
Chia seeds are high in fiber and protein - they suppress hunger and keep you full longer. Studies have shown that chia seeds help to reduce weight in people with obesity or overweight, as well as in people with type 2 diabetes.
7. Coconut oil
Coconut oil helps reduce weight by reducing appetite and making you feel full longer. Coconut is thermogenic - it burns fats faster and increases energy consumption. Studies have shown that 15-30 grams of medium-chain fats (such as coconut oil) have increased energy consumption by 5%.
In one study, 40 women were asked to take 30 grams of soybean oil or 30 grams of coconut oil for 28 days. The women were also asked to follow a low-calorie diet and daily walks. After 28 days, the women who consumed coconut oil had a reduced waist circumference and increased HDL (good cholesterol).
This is just a short list of foods that help you lose weight. The long list contains many other magical foods such as whole yogurt, fruit, whole grains, nuts, avocados, cottage cheese, soups, salmon and cruciferous vegetables that can also help you get the desired results.
Health articles in Firstpost are written by myUpchar.com, India's first and largest source for verified medical information. At myUpchar, researchers and journalists work together with doctors to provide you with information about everything that has to do with health. Read our article about weight loss for more information.
In addition to following a fitness regime, some conscious changes to your diet can produce amazing results. Let us look at some foods that can be your allies in reducing weight:
Seven easily available weight loss foods
Representative image. Image source: Getty Images.
1. Green-leaved vegetables
Aside from being rich in vitamins, antioxidants and minerals, vegetables such as kale, micro vegetables, spinach, cabbage, beet vegetables and turnip greens help with weight loss. They are low in calories and carbohydrates and high in fiber. You can eat them in large quantities without consuming too many calories.
2. Boiled potatoes
That's right - potatoes can even help you lose weight.
Potatoes, both white and sweet, are a great source of nutrients. Potatoes are a great source of carbohydrates, proteins, fiber and potassium. And that's not all! Potatoes are very filling but contain few fats. However, preparation makes a huge difference. Cooking or baking with olive oil makes them healthier.
3. Apple cider vinegar
The acid in apple cider vinegar stimulates the body's metabolism - it limits the storage of fat in the body by using it as an energy source. According to research published in the journal Bioscience, Biotechnology and Biochemistry, taking 1-2 tablespoons of diluted apple cider vinegar in three months helped four pounds (slightly less than two kilograms).
When apple cider vinegar is taken before starchy foods, it controls our blood sugar levels and reduces our need for sweets. When taken with starchy meals, we stay full longer.
4. Beans and legumes
Beans and legumes are the favorite protein sources, especially for vegetarians. They are also very satiating. Low-fat, beans and legumes keep you full longer. In addition, nutrients such as amino acids in beans and legumes help burn fats and calories. Studies have shown that people who ate three cups of beans and legumes a week were easier to lose. Another study compared the rate of weight loss in people who ate legumes and those who did not - both sets followed a calorie-restricted diet - and found that people who consumed four cups of legumes per day lose weight faster than the non-legume eaters.
5. Chili pepper
Peppers can burn your tongue and throat a little, but the heat they generate has many health benefits, including weight loss. Peppers get their heat from capsaicin, which reduces cravings and fights weight gain. Research shows that this heat also helps to oxidize or break down fat in the body.
6. Chia seeds
Chia seeds are high in fiber and protein - they suppress hunger and keep you full longer. Studies have shown that chia seeds help to reduce weight in people with obesity or overweight, as well as in people with type 2 diabetes.
7. Coconut oil
Coconut oil helps reduce weight by reducing appetite and making you feel full longer. Coconut is thermogenic - it burns fats faster and increases energy consumption. Studies have shown that 15-30 grams of medium-chain fats (such as coconut oil) have increased energy consumption by 5%.
In one study, 40 women were asked to take 30 grams of soybean oil or 30 grams of coconut oil for 28 days. The women were also asked to follow a low-calorie diet and daily walks. After 28 days, the women who consumed coconut oil had a reduced waist circumference and increased HDL (good cholesterol).
This is just a short list of foods that help you lose weight. The long list contains many other magical foods such as whole yogurt, fruit, whole grains, nuts, avocados, cottage cheese, soups, salmon and cruciferous vegetables that can also help you get the desired results.
Health articles in Firstpost are written by myUpchar.com, India's first and largest source for verified medical information. At myUpchar, researchers and journalists work together with doctors to provide you with information about everything that has to do with health. Read our article about weight loss for more information.
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