Weight loss gets harder and harder as you get older. It doesn’t cut it anymore to just walk a mile everyday and cut out fast food. When you hit your college years and the years after the pounds just keep coming on. Exercise only does so much, it’s really about what you eat and how much you eat. These 20 foods will help kickstart your weight loss, help keep the weight off and make you feel better inside and out.
Most people try to stay away from red meat while dieting but steak is one of the best sources of protein. Along with being a high protein food, steak can help prevent iron deficiency and is rich in micronutrients. Along with the physical health benefits, steak can improve your smile and mental health.
Turkey is high in protein, niacin, vitamin B6 and an amino acid called tryptothan. Turkey has anti-cancer properties and the white meat of turkey is low in saturated and overall fat. Along with the physical health benefits, turkey can improve your mood.
Chicken is one of the healthiest meats and is lean with a high nutritional value. Along with being very high in protein, chicken helps weight-loss, supports healthy bones, is a stress reliever and boosts your immune system.
Everybody knows salmon is rich in omega-3’s and fatty acids but salmon is also a great source of protein, high in B vitamins, and is rich in potassium and selenium. Salmon also contains antioxidants and is good for weight control and reduces the risk of heart disease.
Tuna as well as being good for weight loss, is good for your heart and skin health, lowers blood pressure, improves immune system, strengthens bones, decreases risk of cancer and increases energy.
Eggs are one of the least expensive sources of high protein and are rich in selenium, vitamin D, B2, B6, B12, zinc, iron and copper. Most of the protein is found in the white of the egg but whole eggs are really good for you as well.
7. Cottage Cheese
As well as boosting weight loss, cottage cheese is rich in protein, strengthens bones and teeth, maintains blood sugar levels, good for your heart, improves digestion and is rich in folate.
Yogurt along with being a good source of protein, is rich in important nutrients like calcium, B vitamins, phosphorus, magnesium and potassium. All of these nutrients regulate blood pressure and boost metabolism and bone health. Yogurt is usually fortified with vitamin D, which reduces the risk of heart disease and depression.
Nuts are a healthy source of fat fiber and protein. Nuts contain many healthy fats like omega-6 and 3 are packed with vitamins and minerals like magnesium and vitamin E.
Many beans like kidney and black beans are high in protein and are filled with nutrients and antioxidants. Beans can improve your heart health and reduce the risk of cancer and diabetes. Beans are good for your glucose metabolism, controlling your appetite and liver health.
Potatoes are high in fiber, potassium and Vitamins C and B6. Potatoes lack of cholesterol and minerals help maintain a healthy heart. The fiber in potatoes helps lower hunger and heart disease.
12. Brown Rice
Brown rice is high in fiber, lowers cholesterol and helps your digestive system. The fiber in brown rice makes you feel more full and prevents the formation of blood clots.
13. Whole Grain
Whole grains like whole wheat, corn and oats contain a lot of fiber and many other nutrients like protein, B vitamins, antioxidants and trace minerals like iron, zinc, copper and magnesium. If you eat a lot of whole grains it can reduce the risk of heart disease, type 2 diabetes, obesity and some cancers.
14. Leafy Greens
Leafy greens like kale and spinach are essential to a healthy diet. Leafy greens are packed with vitamins minerals and fiber and are low in calories. Leafy greens have many health benefits like reducing the risk of obesity, heart disease, high blood pressure and mental decline. Some leafy greens besides spinach and kale include Collard greens, cabbage, beets, lettuce, arugula, Bok Choy, and turnips.
15. Cruciferous Vegetables
Cruciferous vegetables are rich in vitamins and minerals like folate and phytonutrients and vitamins K, A and C. Cruciferous veggies lower inflammation and reduce the risk of cancer as well as being low in calories. Some examples of cruciferous vegetables include brussel sprouts, cauliflower and broccoli.
Avocados contain many nutrients and vitamins like potassium, fatty acids and fiber, along with vitamins K, C, E and B5 and 6. Avocados can lower cholesterol and are a good source of healthy fats. And most importantly, eating avocados is linked to weight loss.
Fruits are low in calories and high in nutrients, which promotes healthy weight loss. Some of their nutrients include potassium- which lowers blood pressure, fiber, vitamin C and folate. Eating fruits regularly may reduce the risk of heart disease, heart attack and stroke.
18. Chia Seeds
Chia seeds are full of essential nutrients, fatty acids, antioxidants, fiber, iron and calcium. They are a good source of protein, calcium and phosphorous. Eating chia seeds can raise your good cholesterol, which lowers your risk of heart attack and stroke. Along with lowering your weight and the physical benefits, chia seeds can improve your complexion and increase your energy.
19. Coconut Oil
Coconut oil is great for so many things but cooking with is instead of other oils with dramatically improve your health. It is loaded with fatty acids, which can lower heart disease. Coconut oil is one of the few foods that increase fat burn and is good for the immune system.
20. Spicy Food
Spicy food helps the digestive process, increases heart health and reduces the risk of cancer. Along with speeding up the metabolism and weight loss, spicy food helps migraines and joint pain. Other benefits are that is subsides psoriasis and improves immune system.