25 Foods You Need To Consume for Weight Loss

25 Foods You Need To Consume for Weight Loss

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Whether you’re an obese, overweight or just want to shed off pounds, your body needs food that can change its metabolism. You need food that contains low calories to synchronize with your weight loss program.

According to Mark Adam Hyman an American physician and New York Times best-selling author, weight loss is important yet the quality of food you put in your body is information that quickly changes your metabolism and genes. Hence, it is best to pick the best food that sustains your body the nutrients it needs especially when into the pursuit of weight reduction. These 25 Foods You Need To Consume for Weight Loss will give you an idea on which food you should ingest.

But, before we proceed, let us take a look at some important points we need to understand:

What are calories?

Calories are the unit of energy contained in the food or drink you consume. These calories are either burned to give the body energy or plainly stored as fats.

How Many Calories Do You Need Every day?

An average woman needs 2000 calories per day while an average man requires 2500 calories a day. And,

1 pound of fat equals 3500 calories.

Do I need to consider the calorie intake for weight loss?

Definitely, Yes! If you intend to lose weight, your calorie intake must be lesser than the calories you burn. For example, your calorie intake is 2000 calories then you should burn greater than 2000 calories. Albeit, doing exercise while increasing your calorie intake will probably make you gain more weight. So, it’s definitely important to consider the calorie intake in a weight loss program. Moreover, research shows that reducing your calorie intake by 10 percent will lengthen your life. So, here are 25 Foods You Need To Consume for Weight Loss.

These low-calorie foods combined with regular exercise is a good start to shed off excess weight. So, you may want to incorporate these into your weight loss program.

25 Foods You Need To Consume for Weight Loss

1. Apple

1 cup sliced = 57 calories

Apple has low-calorie content and is high in pectin. Pectin is a complex carbohydrate and a soluble fiber found in the walls of plants. Also, apple has high water content and ample fiber as well. [1] Thus, eating an apple will help you with your weight loss program as it will make you feel fuller and regulate bowel movements.

25 Foods You Need To Consume for Weight Loss

2. Papaya

1 cup 1″pieces = 62 calories

Papaya is low in calorie and possesses high amount of fiber. This fruit helps to clear waste and toxins from the digestive system. It is also rich in vitamins and minerals including vitamins A and C; minerals like folate, calcium, magnesium, and potassium that prevent high cholesterol and insulin-resistance obesity. [2]

25 Foods You Need To Consume for Weight Loss

3. Lemon

1 fruit (84g) = 61 calories

Lemon water boosts your metabolism and makes you feel fuller. Lemon contains pectin fiber that reduces hunger and has low-calorie content. Thus, it makes an excellent way to cut out calories in your diet and aid in your weight loss program.

25 Foods You Need To Consume for Weight Loss

4. Watermelon

1 cup diced = 46 calories

Here’s another fruit that contains few calories, watermelon. Watermelon is high in fiber and water content that keeps you feel full in longer time. It also acts as a diuretic that helps detoxify your body.

25 Foods You Need To Consume for Weight Loss

5. Brussel Sprout

1 cup = 38 calories

Brussel sprouts are low in calorie and low in fat. A cup of Brussel sprouts has 3-5 grams of fiber which fill you up longer plus the numerous nutrients it has including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus and omega-3 fatty acids. [3]

25 Foods You Need To Consume for Weight Loss

6. Grapefruits

100g = 42 calories

This low-calorie fruit is ideal for your weight loss program. Grapefruit is loaded with fiber that trims down your food cravings as it makes you feel fuller. This fruit also helps boost your metabolism.

25 Foods You Need To Consume for Weight Loss

7. Pears

1 cup = 80 calories

Study shows that people who eat 1 pear a day are 35% less likely to be obese. Pears are an excellent source of fiber, fat-free and cholesterol-free which makes them an ideal food for your weight loss program.

25 Foods You Need To Consume for Weight Loss

8. Garlic

1 clove = 5 calories

Garlic is also ideal for your weight loss program. How does it work? Garlic stimulates the satiety hormone that reduces your cravings on sugar, junk foods, and even overeating. Also, it boosts metabolism and is a powerful detoxifier and diuretic as well.

25 Foods You Need To Consume for Weight Loss

9. Broccoli

1 cup chopped = 31 calories

Broccoli aids in losing weight, too. Broccoli is a low-calorie food and is a good substitute for unhealthy snacks, sweets, and other weight enhancers. This food is high in water and fiber that can be an important ally in weight loss.

25 Foods You Need To Consume for Weight Loss

10. Apple Cider Vinegar 1tbsp (14.9g)

Apple Cider Vinegar (ACV) can help regulate blood sugar and control cravings. A study in 2009 shows that drinking it for just three months caused significant declines in body weight, abdominal fat, waist circumference, and triglycerides. The recommended dosage is 1 to 2 teaspoons apple cider vinegar + 8 ounces water, then drink before meals 3 times a day.

25 Foods You Need To Consume for Weight Loss
Photo from Flickr

11. Chili Pepper

1 pepper = 18 calories

Chili Peppers contain capsaicin that can stimulate metabolism. Moreover, capsaicin breaks down fats and makes it easier to be burned. However, exercise together with Capsaicin is needed to burn those fats.

25 Foods You Need To Consume for Weight Loss

12. Guava

1 fruit (55g) = 38 calories

Guava is a low-calorie and fiber-rich food that regulates your metabolism. Also, guava effectively slows down sugar absorption in the blood. [4]

25 Foods You Need To Consume for Weight Loss

13. Pineapple

1 cup chunks = 82 calories

Pineapple is another food that helps you lose weight. It is a high-fiber, low-calorie fruit with high water content that helps to fill you up and thus keep you from overeating. It is best to consume the fruit and not its juice as you may only ingest more sugar contained within the juice.

25 Foods You Need To Consume for Weight Loss

14. Carrot

1 cup chopped = 53 calories

Carrots may also aid in your weight loss program. This food is a nutrient-rich and low in calorie that will help you stay within your caloric intake without missing out essential nutrients.

25 Foods You Need To Consume for Weight Loss

15. Cucumber

1 cucumber (301g) = 47 calories

Cucumber is also an ideal food to include in your weight loss program. It is low in calorie and is rich in dietary fiber that fills up your stomach and cleanses your digestive system as well. Cucumber also is rich in water that is effective in removing toxins in the body and promotes better digestion.

25 Foods You Need To Consume for Weight Loss

16. Spinach

1 cup = 7 calories

Cravings for unhealthy foods like sweets, junk foods may cause excess weight and obesity. Spinach slows down the digestion process (thylakoids) that helps produce a feeling of satiety and prevent cravings eventually. Swedish researchers found green leaf membranes called thylakoids boost weight loss by 43%, curbing food cravings by 95%.

25 Foods You Need To Consume for Weight Loss

17. Eggplant

1 cup cubes = 20 calories

Eggplant is a low-carb, calorie-poor food that is great for your weight loss program. It is also a low glycemic food that helps your body metabolize fat more efficiently.

25 Foods You Need To Consume for Weight Loss

18. Lettuce

1 cup shredded = 5 calories

Lettuce is a low-calorie food that can help you trim down excess fat. It contains fiber and cellulose. This dietary fiber not only improves digestion but keeps you feel full in a longer time.

25 Foods You Need To Consume for Weight Loss

19. Beetroot

1 beet 2” (82g) = 35 calories

Beets are low in calorie and are high in magnesium that helps detoxify your body and eventually increase metabolism. The fiber content of beetroot keeps you fuller for longer and regulates sugar as well.

25 Foods You Need To Consume for Weight Loss

20. Cabbage

1 cup chopped = 22 calories

Cabbage is a low-calorie food with a great source of fiber and has high water content. Thus, including cabbage in your diet plans will help you feel full longer.

25 Foods You Need To Consume for Weight Loss

21. Cantaloupe

1 cup cubes = 54 calories

Cantaloupe is high in water and nutrients, low in calorie and is ideal to add in your weight loss program. This food has almost no fat and is rich in polyphenols. Polyphenols help maintain the cellular health, increase energy expenditure and metabolic rate.

25 Foods You Need To Consume for Weight Loss

22. Blueberries

1 cup 148g = 85 calories

Blueberries contain fiber that aids in digestion and prolongs hunger. Besides, this food contains no fat, cholesterol or sodium which makes it an ideal addition to your weight loss program.

25 Foods You Need To Consume for Weight Loss

23. Tomato

1 cup chopped = 32 calories

Tomato is packed with chromium and fiber nutrients that help you curb your cravings, especially on unhealthy foods. It can also boost your energy (biotin) which helps you be more active or keep you on your workout routines and burn more calories.

25 Foods You Need To Consume for Weight Loss

24. Mushroom

1 cup = 21 calories

Foods that are high in fat tend to have high-calorie content too. Mushrooms are made of 90% water and have low calorie as well. [5]

25 Foods You Need To Consume for Weight Loss

25. Cauliflower

1 cup chopped = 27 calories

Cauliflower is a low-calorie and high-fiber food. It has also a low-carb, no fat and is high in vitamin C.

25 Foods You Need To Consume for Weight Loss

Conclusion

All in all, these low-calorie foods effectively aid in weight loss program. However, constant exercise to burn up calories, drinking enough water, avoiding foods that cause weight gain play important roles in weight reduction.

References

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