Now, who doesn’t want to be fit and healthy? The food we eat plays a major role in determining our weight. Each food has a unique metabolic pathway in our body, and each has a different effect on hunger, hormones, and the calories burnt.
While some increase your weight, others help in weight loss. The microbes in our body that ensure proper digestion play a key role in our metabolism. They can regulate the food we eat, how hungry we get, and the calories extracted per meal. They also cause those unhealthy cravings that lead to weight gain.
But, if you consume the right food, i.e., gut-friendly food, these microbiomes can help control/regulate your body weight. Here are a few foods that are considered to be weight loss-friendly and backed by science.
Eggs are rich in protein and healthy fats and one of the best foods you should consume if weight loss is on your mind. Consuming a small quantity can make you feel full, and they have lesser calories too. They supply your body with the required nutrients when you are on a calorie restrictive diet.
2. Leafy Greens
A diet filled with leafy greens is also great for weight loss. Veggies are low in calories as well as carbohydrates. And the best part is that they are filled with fiber, which makes you feel full for a long time. They are also incredibly nutritious, with loads of vitamins and minerals.
Meat is another food that is best for weight loss. Although its consumption is considered unhealthy, there isn’t sufficient evidence to support that statement. But the fact is that since it is high in protein, meat is considered good for weight loss. That’s because protein keeps you full for a long time, slows the absorption of sugar into the bloodstream, and fuels fat burning.
Legumes are rich in protein and fiber. They can be highly beneficial for weight loss. That includes lentils, black beans, and kidney beans. These foods have satiating properties. They give you energy and keep you sated so that you don’t tend to overeat. This way, they regulate your calorie consumption for the day.
You may be skeptical of this one. Avocados are loaded with healthy fats and carbs. However, they also contain loads of water, which means they are quite light to have and taste delicious. The fruit is high in oleic acid, a monounsaturated fatty acid, that can increase the nutrient intake, including fiber and potassium. Hence, it can be considered another gut-friendly food that aids weight loss.
Foods containing probiotic bacteria can improve the function of the gut. And full-fat yogurt is a great source of probiotics and calcium. It reduces the risk of obesity, improves your gut health, helps to protect the body against inflammation, and shuts down the urge to consume too many calories.
More than what you have, what matters is how you have it. Meals like soups have a low energy density, which tends to make people consume fewer calories. Studies show that when you consume any ingredient as soup instead of solid food, it makes people feel more full, and hence, they eat less.
8. Boiled Potatoes
This may come as a surprise, but many properties of boiled potato make it an ideal food for weight loss and good health. It contains a range of nutrients, like potassium, that is good for the body. Eating potatoes can be highly satiating for the body, which means you naturally feel full, and hence, you don’t crave to eat more of other foods. Boiled potatoes are especially considered good for weight loss due to the starch present in them.
Salmon and tuna are low in calories and high in protein. They do not have much fat in them as they are lean fish, but they are filling and offer many other health benefits. They are perfect for those trying to increase their protein intake but conscious about how many calories they consume.
10. Apple Cider Vinegar
Another gut-friendly food, as coined by the health community, is apple cider vinegar. It is actively used in many dressings, vinaigrettes, and condiments. Drinking ACV is useful for weight loss. When it is consumed along with a meal, it increases the feeling of fullness, and you tend to consume few calories through the rest of the day. Apart from being ideal for weight loss, it also offers a load of health benefits.
These foods are some among many that encourage the growth of healthy gut bacteria and also curb any hunger cravings. By consuming these foods, you can ensure weight loss and optimal health.