Not all calories in food are the same. Different foods pass through different metabolic pathways in your body, and some of them allow you to lose weight quickly in different ways. In this article, you can find 20 types of food to lose weight fast. Some foods can be digested as fast as possible and may cause hunger more quickly, while some foods can keep satiated and soothe hunger for much longer.
We call these foods weight gain and weight loss foods according to their characteristics. We share in this content, weight-loss foods with proven scientific effects and recommendations for weight-loss diets that can be created with these foods.
What are the foods that make you lose weight as you eat?
First of all, it should not be forgotten that no matter which nutrient is taken too much, it can become both harmful and weight gain. It should not be forgotten that even if it is in the category of fitting foods, nothing should be consumed too much. That is why, there is no food to lose weight as you eat, and there are effective foods to help you lose weight.
Fastest Weight Loss Food List
The egg, which came to a halt in consumption because of the thought that it increased cholesterol, was laundered and started to take its place in our nutrition lists again. In recent studies, it was observed that egg consumption did not increase the amount of cholesterol in the blood.
Moreover, it was understood that the egg was a great food filled with high-protein, low-calorie, healthy fats that ranked first in the list of weight-loss foods. In a study with overweight women, it was observed that consuming eggs instead of bagels at breakfast produced a much longer feeling of satiety.
In another eight-week study, an egg-consuming diet was found to be more helpful in weight loss than a low-calorie diet. Eggs are one of the most useful foods in the world. Eggs alone allow you to get all the nutrients you need if you are on a low-calorie diet. The most useful part of the egg is the yolk. Don’t throw away the yellow.
Egg suppresses appetite and helps to lose weight later in the day compared to refined carbohydrate-containing foods such as bagels.
2. Green leafy vegetables
What everyone has to say in response to the question of what foods to lose weight are green leafy vegetables. Vegetables such as spinach, arugula, parsley, and lettuce are green leafy vegetables. These vegetables are low-calorie, low-carbohydrate and high-fiber foods that keep them full because they are rich in fiber. Weight loss is the most important nutrients in the diet list.
Green leafy vegetable consumption is a low-calorie and satiates diet. Numerous studies have shown that consuming less calorie food encourages people to have fewer calories. Green leafy vegetables are also fat burning foods. It is very nutritious with calcium, vitamins, and antioxidants.
Green leafy vegetables are an indispensable element of diet lists with their low calorie and satiety properties.
The list of foods that for weight loss has on the top row of green leafy vegetables in the second row of fish, especially salmon. A bit fatty fish such as salmon is very healthy and satisfying, with relatively few calories to keep you satiated for hours. Salmon is full of high-quality protein, healthy fats, and many important nutrients. It is a significant source of iodine.
Iodine is essential for thyroid function, which is important to ensure that your metabolism works optimally. Studies have shown that many people cannot get the amount of iodine they need. Salmon is also full of omega 3 fatty acids that reduce inflammation, which causes obesity and many diseases. Other types of fatty fish such as mackerel, trout, and sardines are also beneficial for health.
Salmon is rich in both protein and omega-3 fatty acids. This makes salmon both healthy and one of the weight-loss foods.
4. Cabbage type vegetables
These vegetables, also called crucifer, are made up of broccoli, cauliflower, cabbage, and Brussels sprouts. Like other vegetables, these are high-fiber, low-calorie, tough foods. Moreover, such vegetables often contain high amounts of protein. Although these vegetables are not as rich in protein as animal foods or legumes, they are high in protein compared to many vegetables.
Low-calorie, protein-rich and abundant fiber, these vegetables are considered as weakening nutrients. Foods can be added to any meal to lose weight fast. They are also very nutritious and have cancer-fighting substances. Cabbage is both low calorie and abundant. It helps to lose weight by keeping it full, as well as health is very useful.
5. Lean red meat and chicken breast
The meat was unjustly declared scapegoat for many health problems. Although there was no scientific evidence to support these negative claims, it was generally accepted by all. Although processed meat is unhealthy, studies show that unprocessed red meat does not increase the risk of heart disease or diabetes. According to the results of two important studies, the relationship between red meat and cancer is quite low in men, but not in women.
The fact is that meat is one of the foods that lose weight because it is rich in protein. Protein is the most saturating nutrient. It also allows you to burn more than 80-100 calories per day with high protein consumption. Studies have shown that increasing your daily protein consumption by 25% can reduce your calorie intake by 60%. In addition, the high protein consumption, which halves the desire to snack overnight, has resulted in a weight loss of up to 500 grams per week. If you’re on a low-carb diet, feel free to eat fatty meat. However, if you are on a medium-high carbohydrate diet, it may be more appropriate to choose lean meats.
Eating raw lean meat is an excellent way to increase your protein intake. Replacing some carbohydrates or fats in your diet with protein allows you to lose weight fast.
6. Boiled potatoes
Potatoes are not one of the favorite foods on a healthy diet list. In fact, potatoes help to lose weight and are quite healthy food. It contains a wide range of nutrients from almost anything you need. Potassium-rich potatoes are also food that balances blood pressure. On a scale called Saturation Index, which shows how satisfying different foods are, boiled potatoes have the highest score among all tested foods.
This means that potatoes are very satisfying and satiety food. After boiling potatoes, wait for getting cold. During this process, the formation of fiber-like resistant starch, which makes the potato a weight-loss nutrient, occurs. Sweet potatoes, turnip radishes, and other root vegetables are also healthy and weight-loss foods.
Boiled potatoes are among the most satiety preservatives. Especially because it reduces appetite, it allows you to eat less during the day.
7. Tuna fish
Tuna is a low-calorie, high-protein food. It is a lean fish, which means that the fat content is low. Tuna is very rich in protein, although it is low calorie. It is also very popular among bodybuilders and fitness models because it is a low-fat, high-protein nutrient. Be sure to choose canned tuna in water, not fat, especially if you’re trying to get protein. Tuna is a great source of protein with low calories. Replacing fat and carbohydrate sources with protein sources is the fastest way to lose weight.
Legumes such as dried beans are healthy foods that are among the weight loss foods. Lentils, black beans, kidney beans, and other legumes are among the things that lose weight very quickly. These foods are rich in fiber and protein to keep full. Some also have resistant starch ingredients, such as potatoes. These are the most important foods that are prepared in the weight loss foods. It should be prepared carefully so as not to cause indigestion problems both in terms of nutritional values and afterward.
Legumes are ideal food for weight loss diet lists. Low calorie, abundant protein, and fibrous structure keep it full for a long time.
9. Cottage cheese (precipitate)
Dairy products are very rich in protein. One of the best sources of protein in dairy products is low-calorie, low-fat and low-carbohydrate cottage cheese. One of the best ways to get protein is to eat cottage cheese. This cheese is also satisfying, low-calorie and long-lasting. Dairy products are also rich in calcium, which helps in fat burning. Other low-fat protein-rich dairy products are plain yogurt and kefir.
Cottage cheeses such as fat-free precipitate cheese, low-calorie, and abundant protein are foods that help to lose weight.
Avocado is a special fruit. While most fruits are high in carbohydrates, avocados are full of healthy foods. It is rich in monounsaturated oleic fatty acids found in olive oil. Although most oils contain too much water and fiber. Thus, it is less calorie and satisfying. Moreover, avocado is a great fruit that can be added to vegetable salads. Because the ingredients of the ingredients increase the benefit from vegetables by 2.6-15 times. It also contains many important nutrients including avocado, fiber, and potassium.
Avocado is one of the healthiest fat sources on the weight loss diet lists. You just need to take care not to consume too much.
11. Apple cider vinegar
Apple cider vinegar is very popular for healthy eating. Often used in dressing and cleaning operations, this vinegar can be diluted with water and drinkable. Studies on humans show that apple cider vinegar is one of the beverages to lose weight. Consuming apple cider vinegar along with a high carbohydrate meal can increase saturation and allow people to eat 200–275 fewer calories for the rest of the day.
In a 12-week study with obese participants, it was observed that those who consumed 15-30 ml of vinegar per day lost 1.2-1.1 pounds. Vinegar has also been shown to reduce sudden increases in blood sugar after meals. This makes apple cider vinegar one of the long-term health and weight-loss drinks
Although high in fat, nuts have very useful nutrients. An excellent snack with a balanced amount of protein, fiber, and healthy fat. Studies have shown that the consumption of nuts improves metabolic health and helps to lose weight. Moreover, studies have shown that people who consume nuts such as nuts tend to be healthier and weaker than those who do not. Excessive calorie consumption should be considered to be metered. Excessive consumption can cause serious fat intake. Nuts can be considered as one of the debilitating foods when consumed in moderation.
13. Whole grains
Cereal is a food that has been removed from healthy eating lists in recent years. However, there are also very healthy types of cereal. These are whole grains full of fiber and protein. Oats, brown rice and quinoa are the most important of these grains. Oats are beneficial to health, a nutrient-filled and slimming aid.
Both brown and white rice can contain significant amounts of resistant starch, especially when allowed to cool after cooking. Keep in mind that processed cereals are not healthy, and packaged foods with some whole grain labels are both too fatty and harmful to health. If you are on a low-carb diet, you should avoid carbohydrate-rich cereals. In general, you can consume whole grains.
14. Hot Pepper
Hot pepper is one of the nutrients to lose weight fast. Studies have shown that it reduces appetite, accelerates fat burning and helps to lose weight. Hot pepper is often used in commercially available weight loss medicines and mixtures. In a study, it was observed that eating 1 gram of hot pepper every day reduces appetite and accelerates fat burning. In the meantime, the effect of hot pepper on people who consume spicy food is not very common.
Spicy food such as hot pepper causes appetite reduction and fat burning. However, the continuous consumption of spicy food does not have the same effect.
The fruit is one of the simple foods to lose weight. Most health experts agree that fruit is healthy. Many population studies show that people who consume most fruit (and vegetables) are healthier than people who never consume. In addition to being one of the foods that lose weight, fruit is also very healthy.
It contains natural sugar. It is not very over-calorie and has abundant fibrous structures. Since they are fibrous, the sugar of the fruits does not mix with the blood and raise the blood sugar. Those who do not want to eat fruit or who want to reduce the fruit are those who have various special diets or people who are allergic to fruits. In addition, fruits are the most delicious element of the fastest-losing diet lists for everyone.
Although fruits drinks have sugar, you can easily include them in the list of foods to lose weight. Fruits are rich in fiber, antioxidants and various nutrients that slow down the rise of blood sugar after meals.
Grapefruit is the food that deserves emphasis in the list of weight-loss foods or weight loss aids. In many studies, grapefruit has allowed losing a lot of weight. Grapefruit also reduces insulin resistance, a metabolic abnormality involved in various chronic diseases. Therefore, eating half a grapefruit about half an hour before your daily meals will make you feel full and eat fewer calories.
Studies show that grapefruit can suppress appetite and reduce calorie intake when eaten before meals. Worth trying if you want to lose weight.
17. Seeds of chia (chia)
Chia seed is one of the most nutritious foodstuffs in the world. There are 12 grams of carbohydrate in 28 grams of chia seeds, but 11 grams of this is fiber. This makes chia seed a low-carb food and makes it one of the best sources of fiber in the world. Due to its high fiber content, chia seeds can absorb 11 to 12 times its weight in water, turn into gels and expand in the stomach. In some studies, chia seed has been shown to reduce appetite and has no direct effect on weight loss. However, given the nutrients in it, it is certain that it is a substance that should be included in the slimming diet lists.
When combined with water, Chia seed fibers have a much more satisfying and satiating effect. This can lead to fewer calories and weight loss.
18. Coconut Oil
Not all oils are the same. Coconut oil is a very useful oil filled with healthy fatty acids. These fatty acids have been shown to increase satiety and prevent excess caloric intake. In studies conducted with women and men, it was found that coconut oil reduces belly fat.
Besides all these, of course, coconut is a calorie oil. Therefore, it is best to use it as a cooking oil and salad oil instead of adding it to your already greasy dishes. You can also add a little coconut oil to your coffee, for a healthier and more delicious coffee. Coconut can replace other fats in the list of weight loss foods. It should be noted that extra virgin olive oil is the healthiest oil in the world.
Coconut oil is rich in saturated and healthy fatty acids, giving a feeling of long-term satiety.
19. Full Fat Yogurt
Yogurt is an excellent source of milk protein. Homemade natural yogurts, in particular, are rich in probiotics that are tremendously beneficial for intestinal health. Intestinal health is very important to prevent obesity, inflammation and many other diseases. Yogurt is also important for intestinal health. Yogurt consumption, probiotic, prefer to consume natural yogurt. Also, choose full-fat yogurt. Studies show that full-fat dairy products are associated with a reduced risk of obesity and type 2 diabetes over time. The amount of sugar in low-fat yogurt is generally higher than the other.
Probiotic yogurt improves your digestive health. You can easily add sugar-free, full-fat yogurt to your slimming diet list.
20. Goat Cheese
Goat cheese is a very healthy and satiety food in every scape of meal. Therefore, your body can easily get fit with consuming about 200-300 grams of goat cheese per day. It is known that the fatty acid contained in cheese obtained from goats fed with greens is a tough retainer and weight loss feature.
These foods must be consumed both to add to the weight loss diet and to eat healthily. These are mainly natural foods such as fish, lean meat, vegetables, fruits, nuts, seeds, and legumes. Various processed foods such as probiotic yogurt, extra virgin olive oil, and oatmeal are also excellent weight loss foods.
Metered consumption, healthy eating programs and regular exercise to consume these foods is the key to a healthy and fit life by losing weight.