Fat Loss Nutrition

The 10 Best Foods for Effective Weight Loss

Written by Marlee B

As much as we wish it weren’t true, there is no magic pill or formula for weight loss.

Weight loss works differently for different people, but it isn’t necessary to embrace dangerous fad diets to achieve your goals.

There are a number of healthy ways to safely approach weight loss, the most basic one being to burn more calories than you consume.

But, if you are looking for the best foods to jumpstart your weight loss, start your scroll and you will learn about 10 foods, spices, and ingredients that will be helpful for you to steadily and safely be on your way to weight loss.

1. Cinnamon for Weight Loss

Some cinnamon stick and cinnamon powder

Cinnamon has been shown to have an impact on blood sugar, which is one of the ways it can help you lose weight.

The effects of cinnamon on weight loss probably requires a bit more in-depth research. But the chemical compound called cinnamaldehyde that gives cinnamon its flavor may potentially help fat cells burn energy!

Studies have indicated that stirring 1/2  teaspoon of freshly ground cinnamon in a cup of warm water before bed every night for a period of one month caused 85% of participants to lose weight (anywhere from .5-5 pounds over the one month period).

Other observed benefits included improved sleep, increased energy levels, reduced sugar cravings, reduced seasonal allergies, and reduced arthritic pain.

I am not suggesting that you dump a fistful of cinnamon in your morning latte and expect to lose 5 pounds. But, over time, cinnamon can be a tasty and enjoyable addition to a sensible weight loss regimen!

2. Cayenne Pepper for Weight Loss

Some nice cayenne peppers

Cayenne pepper is a natural herb that may help you lose weight because of its ability to curb your appetite, speed up your metabolism, and help you burn calories.

The main ingredient in cayenne pepper is capsaicin, which is known by researchers to be a “thermogenic ingredient.” This is what aids in speeding up your metabolism as well as decreasing your appetite, leading to a decrease in caloric intake and an increase in weight loss.

In addition, cayenne pepper is thought to help you burn calories because it’s spicy. Spice causes your body’s temperature to rise, making your body force itself into a “cool down” mode. This cycle is what burns calories.

But what about those to don’t like spicy food? Don’t sweat it, because there are a few ways to add cayenne pepper to your everyday diet.

Ever heard of a “cayenne capsule”? If you haven’t, you’re not alone.

Basically, it’s a capsaicin supplement you can take with liquid three times a day. You can also add 1 teaspoon of cayenne pepper per cup of water a few times daily.

However, if you are not used to this kind of tincture, start with a small dose to see whether your body reacts with irritation to your eyes, nose, or throat.

3. Ginger for Weight Loss

Some nice ginger slices and a chalice of water

Ginger root is a powerful herb that, for centuries, has improved everything from digestion to headaches.

However, it’s only been within the past decade that its weight-loss properties have been discovered. Specifically, there are three, but before you chose to add any herb or spice, like ginger, to your diet to shrink your waistline, you should always consult your doctor.

The three weight-loss properties that have been linked with the consumption of ginger are:

Improving Satiety

If you don’t feel satisfied after eating a meal, most likely you will continue to eat.

A little bit of ginger might be able to help you feel fuller for longer. Studies show that those who consume 2 grams of ginger feel more satiated three hours after a meal than those who don’t.

A simple way to accomplish this is by adding a small sprinkle to your scrambled eggs at breakfast.

May Enhance Fat Absorption

The simple truth is that our bodies either store excess lipids (fats) inside our fat cells, causing them to expand, or the fat passes through our digestive tract.

Ginger has been found to stimulate pancreatic activity, which simply means the result is lower fat absorption when eating a high-fat diet.

Promotes Regular Digestion

Ginger is similar to fiber. Fiber, which is high in foods like beans and whole grains, helps to slowly absorb the sugar in those foods.

This keeps your blood glucose levels from rising too fast, supporting regular digestion, which eventually turns into weight loss.

4. Oatmeal for Weight Loss

A bowl of oatmeal with some sliced strawberries

Oatmeal has long been a breakfast staple.

Recently though, it’s been accused of sabotaging diets and waistlines because too many people go overboard with the sugar, or eat well more than the recommended amount.

I’m going to go against this idea though and say that if you’re trying to lose weight, oatmeal might be the way for you to make it happen.

Here’s why:

Oatmeal is packed with soluble fiber, helping to reduce your cholesterol while preventing spikes in blood sugar.

It also helps you feel full longer, which decreases your urge to pick through the pantry.

Although oatmeal may be a better breakfast option than a fat-filled muffin or buttery bagel, just be cautious of what you add to it so you don’t undo its health benefits.

5. Eggs for Weight Loss

A fried egg in a black Teflon pan

Three ways eggs can help you get (and stay) slim:

Eggs are low in calories.

A single egg contains about 75 calories, 5 grams of fat, and less than a half of a gram of carbs. Amazing!

You also are provided with 6 grams of high-quality protein, and several vitamins and minerals.

Eggs can help curb your appetite.

Protein is key when it comes to making meals satisfying, so protein-rich foods, like eggs, help the hunger hormones stay at bay a little longer.

Not to mention your body uses more calories to process protein than it does any other macronutrient!

They also provide “egg”credible fuel.

Getting regular exercise is also a key component when it comes to boosting your weight-loss.

If you are feeling exhausted or even just the slightest bit of lethargy, eating enough protein will give you that added extra bit of energy to power through a workout and the protein will also help you build and repair your muscle tissue.

A few of my favorite ways to incorporate eggs into my daily eating routine are to boil up a bunch of eggs and store them in the fridge for a quick grab-and-go snack.

Or, LIFE HACK: have your hard boiled eggs BAKED!  Once I learned this trick I never looked back.

Bake at 325 degrees in a muffin tin for 25 minutes and voila! Perfect hard-boiled eggs. You can thank me later. 🙂

6. Salmon for Weight Loss

A nice slice of salmon

There are several reasons why fatty fish, like salmon, is a great food for weight loss.

Salmon decreases the risk of obesity by supporting healthy cholesterol levels.

The healthy fats can also help protect against issues like diabetes and heart disease. Unlike other sources of protein, like chicken or beef, salmon provides a generous amount of protein, but without the high saturated fat.

Salmon can also benefit your brain and cognitive process, and lower the risk of depression. Researchers have also advised that consuming heat-treated or raw fish may lead to a normal-range body mass index (BMI) and a great source for maintaining weight loss.

7. Almonds for Weight Loss

Exactly how many almonds should you eat to blast that unwanted belly fat?

That’s a mounded question, but you’ve probably heard that almonds are pretty dang good for you when it comes to filling you up with fiber and protein.

They also come in convenient to-go packages so they can be stashed in your bag, car, or desk for a healthy snack!

Additionally, a study following 86 overweight people shows that there is a link between almond consumption and weight loss.

In this study, half of the 86 individuals ate 35 grams (about 1/4 cup) of dry-roasted or lightly salted almonds per day for 12 weeks. The other half ate a nut-free diet.

Those who noshed on almonds lost more total belly fat than those who didn’t because almonds have hunger-fighting protein and monounsaturated fat (the “healthy” fat).

8. Avocados for Weight Loss

A perfectly sliced avocado

Tonight as you prep tomorrow’s food, you might do a little dance! Make a little lunch! And…get down on the avocado oil.

Why? Because avocados are like the homecoming queen of the fats parade.

Researchers say they are special because of the 20 grams of monounsaturated fat (healthy fat) per fruit.

They have been proven to lower cholesterol, quiet those noisy afternoon hunger pangs, and are chock-full of important nutrients that can shrink your waistline. Swapping your cooking oils for avocado oil in sautés and stir-frys can prevent body fat distribution around the belly by regulating the fat genes in your body.

All things considered, avocados may not be the pits when it comes to weight loss after all!

9. Grapefruit for Weight Loss

A nice sliced grapefruit

Grapefruit has a renewed excitement about it being the ultimate weight loss weapon because it contains chemical compounds that are effective in boosting metabolism, satiety, and balancing blood sugar levels.

It’s also a “negative calorie” food, which means you burn more calories chewing and digesting than you consume while eating it. Likewise, the essential oil that comes from grapefruit can help curb cravings!

It’s such a unique, colorful, and flavorful fruit, but some may not enjoy the tart taste or the time it takes to peel them.

Some meal and snack ideas to incorporate grapefruit into your day are fruit salads with grapefruit, apples, blueberries, and peaches. Another way is to swap it out with your lemon wedge in your next glass of water.

Last but not least, cut it in half, sprinkle it with a bit of stevia, and scoop away with your biggest spoon!

10. Apples for Weight Loss

A bushel of apples

Fall is an awesome time to chow down (or sip) on some amazing apple-based foods and drinks.

Hot apple cider, apple pie, and apple bobbing are all part of a fun-filled season, but apples are one the most popular and favorite superfruits all year long.

One medium sized apple contains about four grams of fiber, keeping you fuller longer without costing you a large number of calories.

They also help lower cholesterol, boost your immune system, and are good for your memory.

Apples have earned their “keep the doctor away” reputation for all of these things, but one of the best parts is they satisfy your sweet tooth, naturally. Because they are both sweet and filling, snacking on an apple is a smart choice to control your candy cravings.

Just be sure to eat the whole fruit, peel and all, because the fiber will keep you satisfied.

Conclusion

Dieting can be difficult, especially if your diet has to include foods you don’t particularly enjoy.

Although there is no magic pill or formula for weight loss (these foods included), the good news is there are thousands of healthy options out there that will help you in your weight loss goals!

These are just a chosen few that will help you lose fat without feeling deprived.

Lose Weight the Healthy Way!

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