If you’re overweight or obese and are planning to lose weight, instead of depending on a single diet, a group of foods comprising two or more items is suggested. Together, they can work more efficiently by reducing appetite and melting fats, making you stay full for longer periods than if consumed singly. Here is a list of 14 food groups which would help lose weight easily and efficiently.
Chicken with cayenne
Chicken breasts are ideal for inclusion in your weight loss diet plan. This is because one chicken breast gives you 27 grams of protein and the number of calories you gain is less than 150. Also, it takes the protein longer to get digested, thus aiding you to stay filled. The cayenne boosts the taste and calorie burning capacity of the dish.
Avocado with dark green leafy vegetables
While spinach contains fewer calories and is laden with nutrients, it’s not something everyone can acquire a taste for. Combined with avocado it makes a good dish. Research shows that people having avocado at lunch are 23% more gratified compared with others who didn’t. The reason is avocado contains a useful fat – monounsaturated – that helps you remain filled and keeps hunger in check. The, the plus point with avocado is your body absorbs the other vegetables’ anti-oxidants.
Oatmeal with walnuts
This is probably the simplest and easiest dish to whip up. It adds more fiber to your diet and helps you lose weight. This is because the heavy fiber in oats can’t be broken down in the body, which slows down the digestion, and occupies most space in your stomach. Each cup of oats you consume gives 4 grams of fiber and the walnuts added to it give 2 more grams of fiber, and thus this food becomes a great treat for losing weight.
Vegetable soup with beans
Have a cup of broth-vegetable soup. This is useful because the liquid part fills up your stomach, leaving little space for solid food. A study shows that people starting with soup consume 20% smaller number of calories. The beans such as chickpeas, black beans, etc. add to the effectiveness of the food to make you stay filled for longer. This combination is a great source of protein and fiber. Eating three cups of beans a week really helps you lose weight.
Steak with broccoli
Beef is laden with iron and protein, which are essential for making red blood cells. Blood cells carry oxygen across the body, and therefore, if your diet is deficient in iron and protein, it can lead to the arrest of the process of energizing your body. The broccoli added is a rich source of vitamin C, which helps the body to assimilate iron. Half a cup of this dish can meet as much as 65% of your daily vitamin C requirement.
Eggs and black bean with pepper
Research published in Journal of the American College of Nutrition says people who consume eggs for breakfast consume 22% fewer calories at lunch and overall fewer calories for the whole day. The black beans and peppers make the meal filling because they double the amount of fiber.
Green tea with lemon
Green tea is a low-calorie drink, and is rich in antioxidants such as catechins. These antioxidants help eliminate more calories and fat. Research in Japan shows people who consumed a bottle of tea rich in catechins lost more fat after 2 weeks those who didn’t. To make it more palatable, add a lemon squeeze, which helps the body to assimilate the nutrients faster and better.
Raspberries and yogurt
Yogurt is rich in vitamin D and calcium. Yogurt helps lose fat. Studies show that people consuming food with more calcium and vitamin D lose more fat as compared to people who don’t. Vitamin D fortified yogurt serves as much as 35% of your daily calcium requirement. If you like to sweeten it, garnish it with raspberries, which give you fiber.
Cauliflower with olive oil
Cauliflower gives 27 calories a cup and is an ideal diet for your weight loss plan. It has a low glycemic index (GI). The GI measures how much the food raises your blood sugar after consumption. Research shows that foods with low GI are good for people who want to lose weight. Get chopped cauliflower roasted with olive oil, which enhances the flavor. The fat in olive oil can help keep hunger in check.
Pistachios with an apple
This combination offers protein, good fats and fiber to help you minimize hunger. When you consume 50 pistachios, you get 160 calories. Further, pistachios are shelled and you become slow in consuming them. The apple adds sweetness and fiber.
Almonds with dark chocolates
Dark chocolate contains 7 grams of sugar in one ounce, which is safe to eat. Adding almonds that have protein helps keep blood sugar controlled and can help you keep your appetite also under control.
Salmon with sweet potatoes
Apart from being healthy for the brain, fish can also be part of your weight loss plan diet. Salomon is an excellent source of omega-3 fat. The omega-3 helps you lose fat. A single 3-ounce serving provides you 17 grams of protein. For better flavor, have sweet potatoes with it. A 5-inch long sweet potato gives you 4 grams of fiber and 112 calories.
Chopped beef with mushrooms
This dish gives just 16 calories for one cup and helps you stay away from consuming a heavy meal. It also helps keep blood sugar from spiking, which reduces hunger.
Whole-wheat tortilla with fish and salsa
This group is ideal for your palate. Fish are a good source of lean protein and whole-wheat tortilla is rich in fiber. Garnish them with salsa to add vitamins.
Losing weight is your goal. While you should undergo the necessary workout including different exercises such as cardio, you should ensure you consume foods along the lines discussed here, which is likely to help you reach the goal of losing an appreciable amount weight over a specific time frame.