9 Foods for weight loss management
Weight loss is not magic for health. Not everyone needs to lose weight. Regular exercises coupled with diet can affect your health outcomes. Talk to your healthcare professional before opting for weight loss.
If weight loss is your goal, add the following foods below to your diet.Whole eggs
Eggs are nutrient-dense. They’re high in protein and fat as they keep you full longer. So you avoid overeating hence maintaining a healthy weight. You can enjoy two boiled eggs for your breakfast.
Leafy greens
Leafy greens such as kale, spinach, collard greens, and Swiss chard have properties that make them perfect for maintaining a healthy weight. These greens contain fiber and nutrients that keep you satiated and hydrated.
You can add leafy greens to your diet to help you feel satiated and reduce cravings for less nutritious foods.
If you’re taking medications such as blood thinners such as warfarin, talk to your doctor or dietitian about the right balance of leafy greens in your diet as they are high in vitamin K, which may interact with your medication.
Fatty fish
Fatty fish such as salmon, mackerel, trout, sardines, herring, and tuna are nutritious and satisfying.
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| A plate of salmon fillet |
They contain protein, omega-3 fatty acids, and various nutrients. These nutrients in fish keep you satiated and can help you maintain a healthier weight. Fish may also supply your body with iodine, a nutrient that supports proper thyroid function.
Cruciferous vegetables
Cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts are good for healthy weight management. They’re high in fiber and can make you feel full.
These vegetables also contain small amounts of protein.
A combination of protein, fiber, and low-calorie content makes cruciferous vegetables the perfect foods to include in your diet if your aim is weight loss.
Legumes
Beans and other legumes are beneficial for weight loss. Examples include lentils, black beans, kidney beans, and cowpeas.These foods are high in protein and fiber, the two nutrients that promote satiety.
Greek yogurt
Dairy products such as Greek yogurt are high in protein. Greek yogurt also contains calcium.
Eating Greek yogurt is a great way to boost your protein intake, which supports muscle development. It’s also very satiating hence keeping you full longer.
Avocados
Avocados are healthy and nutritious fruits loaded with healthy fats. They also contain a lot of water and fiber, making them greatly satiating.
Avocados also contain various nutrients, including fiber and potassium.You can enjoy avocado slices alongside your salads or make an avocado smoothie. These can keep you full longer.
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| Avocado smoothie |
Bananas
Bananas are more nutrient-dense, supplying potassium, magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C.
The low to medium GI may help control insulin levels and regulate weight.
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| Banana smoothie |
Watermelons
Watermelons are low in calories and have a high water content, which makes them an option for weight loss management.
Watermelons also contain fiber, potassium, and antioxidants (vitamin C, beta-carotene, and lycopene).
Summary
Many nutritious foods can help you maintain a healthier weight. These include eggs, fish, Greek yogurt, cruciferous and leafy green vegetables, fruits (avocados, bananas, and watermelons), beans, and legumes.Eating the above foods in moderation and regular exercise can help you maintain a healthy weight and improve your overall health.
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