12 Foods That Help You Lose Weight Healthily

Losing weight healthily starts with choosing the right foods. There are many food choices that help you lose weight while providing essential nutrients to support your body's health. These foods are high in nutrients but low in calories, so they support your diet program. Here are some food choices.

1. Eggs

Eggs are a superfood known for being nutrient dense and high in protein. A study published by PubMed Central, revealed that consuming eggs and toast can increase satiety for longer in obese people. Thus, minimizing excessive appetite that causes weight gain.

A 50-gram boiled egg contains only about 77 kcal. While fried eggs such as sunny-side up have slightly higher calories, namely 85 kcal. Calories in fried eggs can be higher up to 120 kcal, if you use more oil.

2. Green Vegetables

There are many green vegetables that can help your diet program, such as kale, spinach, and mustard greens. These vegetables contain fiber and nutrients that help you feel full longer. In addition, there is a thylakoid content that can help control appetite.

One bowl of spinach weighing 100 grams has a very low calorie content, which is only about 23 kcal. While kale contains 19 kcal, and mustard greens contain about 22 kcal. You can process green vegetables by boiling them to maintain their nutritional content.

3. Fish

High-quality protein, good fats, and other vital elements can all be found in fish. The feeling of fullness can be maintained with the help of these contents. With 128 kcal of calories, tilapia is one kind of fish that can help you lose weight.

4. Cruciferous Vegetables

Cruciferous vegetables are a type of vegetable that comes from the Brassicaceae plant family . Its characteristic is that it has a strong taste and gives a slightly bitter taste from the content of glucosinolates .

The high fiber content of cruciferous vegetables helps to make you feel full longer. In addition, the group of cruciferous vegetables is also low in calories. In 100 grams of boiled broccoli, it only contains 35 kcal of calories. While cauliflower contains about 48 kcal, and pak choi contains only 13 kcal.

5. Low-Fat Meat

Lean meats such as red meat or skinless chicken breast are the best sources of protein when dieting. In addition to protein, both foods are also high in iron and low in saturated fat.

One hundred grams of skinless chicken breast has 165 kcal. Lean red meat, however, contains about 187 kcal. Try to consume less red meat and cook it according to the right method. Avoid roasting and grilling to prevent the creation of harmful compounds.

6. Fruit

Besides eggs, food that helps to lose weight maximally is fruit. Fruit can replace unhealthy snacks, as well as high in sugar and calories. Fruits contain healthier natural sugars and various vitamins and minerals.

Furthermore, fruits' high fiber content helps slow down the bloodstream's rapid release of sugar. Eat a variety of colored fruits for a range of health advantages.

7. Potatoes

Potatoes are an excellent source of carbs while following a diet. Of all the foods, this one has the highest satiety index.

If it has the highest satiety index , it means that this food helps people feel full quickly, so they can control their portion size. Try consuming it boiled. One boiled potato with a size of 100 grams contains only about 90 kcal, but it is already filling.

8. Whole Wheat

Whole grains can be oats, brown rice, or quinoa which are suitable for breakfast. The fiber and protein content of whole grains is very high, so it can increase feelings of fullness. In addition, whole grains can be a better source of complex carbohydrates for health.

9. Nuts

Snacking is one of the challenges for many people when they intend to lose weight. In addition to fruit, you can consume nuts as a substitute for unhealthy snacks.

Nuts and legumes contain protein, fiber, and unsaturated fats, which can support the process of rapid weight loss. In addition, a study published in PubMed Central , states that nuts can help increase the body's metabolism .

10. Avocado

Compared to other fruits, avocados have a higher fat and calorie content of 160 kcal per 100 grams. Even so, avocados are one of the fruits that can help you lose weight. While the fat content is good for heart health, because it includes unsaturated fats.

Avocados are good for your diet mostly because they contain fiber, which helps slow down digestion and prolong feelings of fullness. Avocado is typically included in low-carb diets that are frequently suggested for weight loss. because there are only 8.5 grams of carbs in 100 grams of avocado.

11. Chia Seed

Chia seeds are a nutritious and fiber-rich food that increases satiety. Based on a 2017 study published by PubMed Central, consuming chia seeds with yogurt at breakfast can help increase satiety and encourage eating less during the day.

12. Greek Yoghurt

In addition to being mixed with chia seeds , you can also consume yogurt directly to help lose weight. This food has a high protein content and probiotics.

The probiotics improve gut function, while the protein helps keep you fuller for longer. Look for low-sugar yogurt to help lower your risk of type 2 diabetes and obesity.