Certain foods, such as watermelon, oats, and eggplant, aid in weight loss, intestinal transit improvement, fluid retention reduction, metabolic acceleration, and calorie burning.
These items should be consumed on a daily basis in addition to a balanced diet limited in sugars, sweets, fats, fried, and processed meals. Additionally, they should be linked with consistent physical exercise, such as walking for an hour at least three times a week.
We’ve compiled a list of 11 foods that are both low in calories and extremely beneficial for weight loss.
1. Pear
Pears are high in water and contain 71 percent insoluble fiber, which increases satiety and facilitates intestinal transit. Additionally, the natural sugar in this fruit reduces the craving for sweets and raises the amount of sugar in the blood, which aids in reducing hunger and avoiding sugary foods.
Consumption: It should be consumed 20 minutes before main meals to aid in weight loss.
2. Cinnamon
Cinnamon is a fragrant spice that has been shown to have a thermogenic impact on the body, raising the metabolic rate and accelerating fat burning.
Additionally, cinnamon may help minimize blood sugar spikes, improve insulin sensitivity, and decrease insulin resistance, all of which may aid in weight loss. Other thermogenic foods include ginger, red pepper, coffee, and hibiscus water.
Consumption: It can be easily included in a variety of preparations, including fruits, juices, smoothies, coffee, teas, cakes, and whole-grain cookies.
3. Eggplant
Along with being a low-calorie fruit (100 grams contain only 24 kcal), eggplant is abundant in fiber, which aids in the normal functioning of the intestine, combats bad cholesterol and poor digestion, and promotes satiety.
Additionally, due to its high water, vitamin, and mineral content, it aids with fluid retention.
Consumption: It is possible to prepare eggplant water and drink it throughout the day in place of water. Additionally, it can be added to salads and made as chips, stuffed vegetables, or beverages.
4. Brown rice
Brown rice, in comparison to white rice, is high in fiber, which aids in increasing satiety and decreasing the amount of food consumed. Additionally, it is particularly high in B vitamins, zinc, and selenium, all of which are antioxidant elements that aid in the improvement of blood circulation, cognition, and memory.
Consumption: It is critical to limit the amount ingested because, while it is necessary, if consumed in excess, it might have the opposite effect. If you’re unsure about the proper portion size, the best course of action is to consult a nutritionist who can do an evaluation and provide a nutritious plan tailored to your specific needs.
5. Oatmeal
Due to its high soluble fiber and protein content, oats act as a facilitator in the digestive process and also help regulate the gut. Additionally, its ingestion helps manage blood sugar and cholesterol levels, delaying the onset of hunger.
How to consume it: Oatmeal is quite adaptable; it can be served as ATOL or porridge; it can also be put in small amounts (1 or 2 tablespoons) to chopped fruits, smoothies, and yogurts; and it can be used to make cakes and cookies.
6. Wheat bran
Wheat bran is high in fiber (12.5 g per 100 grams), low in calories, and can be used to help with constipation, blood sugar regulation, and satiety.
How to consume it: Due to the fact that it almost completely masks the taste of food, it can be added to any preparation to help prevent fat absorption in the intestine.
7. Strawberries
Apart from being low in calories, strawberries are high in fiber, which helps stabilize blood sugar levels and increases the feeling of satiety, hence lowering calorie intake and boosting weight reduction. Additionally, it is abundant in vitamin C, folate, and phenolic compounds, which have anti-inflammatory and antioxidant qualities.
Consumption: This fruit can be consumed whole or juiced, and it can also be used to make detox juices to aid in metabolic improvement.
8. Green tea
Green tea has thermogenic qualities and speeds up metabolism; this is due to its high caffeine content, a stimulant that aids in fat burning during exercise. Additionally, it is high in catechins, which are potent antioxidants that aid in metabolism improvement.
How to make it: It can be taken in capsules or tea form; it is best taken under the supervision of a physician or nutritionist. To prepare the tea, combine one tablespoon green tea with one cup of boiling water and steep for ten minutes.
9. Flaxseed
Flaxseed is high in antioxidants and omega 3, which aid in cholesterol control and inflammation reduction in the body, hence aiding in the slimming process. Additionally, it is high in fiber, which aids digestion and promotes fullness.
How to consume it: In an ideal world, flaxseed grains would be crushed or ground into flour, and 1 or 2 teaspoons might be added to cereals, salads, juices, smoothies, and yogurts. Additionally, flaxseeds can be used to make bread, cakes, and pastries.
10. Legumes
Legumes such as beans, peas, lentils, and chickpeas are high in protein and fiber, which promotes satiety and prevents constipation.
Consumption method: Consuming four tablespoons per day, or roughly 1/2 cup, is sufficient to reap the advantages, especially when paired with brown rice, which makes a high biological quality protein.
11. Whole Fruits
Avoid going a day without fruit. It makes no difference if your neighbor or a contributor to the program asserts that fruit is fattening. Continue to buy fruit, such as bananas. It is irrelevant what type of fruit you consume or when you consume it, whether for breakfast, in between meals, or as dessert. Numerous food “enemies” must be avoided, but the fruit is not one of them. Every day, you should consume the suggested minimum of three pieces of fruit.
Fruit will satiate you, and the nutrients included in it are necessary for a balanced diet. The portion size of the fruit is governed by its size. A single meal contains approximately 150-200g of fruit. One apple, one banana, two kiwis, two tangerines, or three plums constitute one serving.
