Top 8 Best Foods For Weight Loss Without Workout

You might be surprised to know that it is possible to lose weight fast only by including certain foods as a part of your diet i.e. without workout and yes you are hearing the same “losing weight without workout”. 

“You don’t have to eat less, you just have to eat right” – Natural News

“Your diet is a bank account. Good food choices are good investments.” – Bethenny Frankel

INTRODUCTION

Healthy food helps to heal your body. Many people go through different physical exercises in order to lose weight but might not achieve success. Isn’t it surprising that only inclusion of certain foods in your dietary plan will help you to get slim? But the most important factor lies in determination and regularity as losing weight is not possible in 1 day. It may take certain weeks to months depending on your recent weight and how much loss is in your plan. Always be careful while you consume and try to reduce your daily calories. But be regular!

I want to provide all of you with a example to show benefits of continuity. Suppose, you are capable of losing of only 20 calories per day. But, if you practice it regularly for 6 months (180 days); you will be able to lose 3600 calories from your daily diet. This is compound effect which will show its result with the expense of time. So, be regular.

SOME COMMON CHARACTERISTICS SHARED BY FOODS OF THE WEIGHT-LOSS DIET

• High in dietary fibers (so that it keeps you feeling fuller or without appetite for longer time period).
• Low energy density.
• Rich in phytochemicals.
• Less in cholesterol.

But be sure to consume not less than 1200 calories per day (source:https://extension.colostate.edu/)

3-STEP WEIGHT LOSS PLAN TO BE FOLLOWED

• Include low carbs and high fiber foods (could consume one of the recommended below).
• Practice intermediate fasting i.e. (have time period gap of almost 15 hours from night dinner to early morning consumption).
• Improve your metabolic health.

TOP 8 BEST FOODS RECOMMENDED FOR WEIGHT-LOSS

Many registered and professional dietitians believed that plant-based foods and products are the most beneficial for losing weight although some prefers marine-water species too like salmon. Here are top 8 plant-based foods (products) recommended for you to achieve your weight-loss goal:

1. Leafy Greens

Leafy greens includes kale, spinach, lettuce, collards, mustard greens and few others. Leafy greens are considered as good ketogenic options to be included in a diet. They have several properties which plays significant role in weight loss such as low calories, carbohydrate and high fiber content. This is a diet with low energy density.

Spinach was found to reduce hunger or cravings by 95% and increase weight loss by around 43% (Study done by Lund University of Sweden). Mustard greens are rich in fibers that facilitate weight loss by neutralizing toxins and detoxifying body. Juice of cabbage or kale cleanses the upper intestine thus, improves digestion. 

2. Avocados (Persea americana)

Avocados are among the most recommended species for losing weight. They are rich in essential and healthy fat called as monounsaturated oleic acid thus, makes a great addition to your ketogenic diet. Despite being fatty; these species are low in carbs and great source of fiber making them less energy dense. 

Researchers have concluded that eating avocados as a part of your regular diet helps to maintain your body mass index (BMI) and also reduce belly fat. This species is found to fight against obesity. Avocados is found to reduce fat or obese by 33% (study published in Journal Internal Medicine Review).

3. Beans and Legumes

Beans and legumes are rich source of fiber, proteins and vitamin B. This helps you too stay fuller for long time and curb your cravings too. This includes lentils, chickpeas, kidney-beans, black beans, peanuts and some other. They also contains some resistant starch. 

These contains fibers, slow-burning carbs, antioxidants, vitamins and minerals which is a boon for people hoping to loose weight. Several evidences have suggested that 3 cups of beans and other legumes per week promotes faster and significant burning of fats and calories. Besides these, black and kidney beans are found to be beneficial for shedding belly fat too.

4. Flax seeds

Flax seeds are rich source of protein, fiber and essential fatty acid known as omega-3 fatty acid. Flax seeds are in great demand today due to its ketogenic benefits. One study has confirmed that flax seeds suppress appetite and make you fuller. Besides this, fiber present in flax seeds move through your intestine and keep your colon free thus, prevents from overweight or obesity. 

Many researchers claim that omega-3 fatty acids of flax oil is a boon for people desiring to lose weight but still there is dearth of proper study. Single tablespoon of flax seed per day is believed to be more than enough to extract its benefits. Research conducted in 2017 among 45 Placebo-controlled trials concluded that flax seed is effective in reducing obesity.

5. Yogurt

Proteins and probiotics present in yogurt are good for your gut health and metabolism which ultimately affects your weight. It was also found that yogurt usually reduces appetite but be aware that you choose plain Greek yogurt because yogurt with added sugar increases calories. 

Yogurt has been found to be beneficial for gut bacteria and thus, eases digestion. As yogurt contains some carbs they are also included as a part of ketogenic lifestyle. Yogurt could be consumed in combination with chopped nuts, some fruits and cinnamon to extract its utmost benefits. Researchers have also found that 3 serving of fat free yogurt per day with reduced calorie diet have resulted 22% weight loss.

6. Almonds

Almost all nuts are healthy, high fats and low-carbs food. They are rich source of fibers and proteins which makes you feel fuller for longer time period i.e. reduce appetite. On every 28 grams of almonds they are found to have 3 gm net carbs. Due to these ketogenic benefits they are included in keto-diet too.

According to study published in Journal of the American Heart Association (2015), almonds are found to be beneficial in reducing belly fat (central abdominal fat) and lowering cholesterol level. Consuming 1.5 ounces of almonds daily is sufficient enough to extract its utmost benefits. 

7. Lemon (lemon water)

It has been evident that making little change in your daily diet could bring a huge changes in weight loss. Start drinking lemon water rather than high calorie sweet cold drinks or beverages. Lemons are excessively high sources of vitamin C. 

Researches has indicated that lemons are low in calories, boost metabolism & improves digestion, make you feel more full and helps with detoxification. Thus, they help to reduce off your belly fat and are found to be more effective if it is used in conjunction with green tea. But be careful that more consumption of lemon than required may damage enamel of your teeth due to its acidity. So, be aware not foolish and drink 3 to 4 glasses a day not more than that.

8. Asparagus (Asparagus officinalis)

Asparagus contains high level of vitamin K, A and C, minerals and other anti-oxidants. This species is very low in calories but is a great source of soluble fiber inulin. It is a natural diuretic plants with many benefits among which one of them is reduction of appetite.

One cup of asparagus only fill you with 32 calories along with lots of soluble and insoluble fibers which make it as heavenly species for losing your weight. It will reduce your appetite due to fiber content. Due to these multiple benefits this species is also regarded as keto-friendly species.

WHY MOST FOODS RECOMMENDED FOR WEIGHT LOSS CONTAINS HIGH AMOUNT OF FIBER?

Fibers (whether soluble or insoluble) are very difficult and takes a long time to get digested. High intake of fiber will arouse digestive problems too so be careful while consuming fiber rich food products. But for weight loss as our body digests fiber slowly, it makes us feel full in between meals by reducing our hunger. Thus, prevents us from consuming high amount of calories.

BUT, THE MOST IMPORTANT PART IS REGULARITY. BE REGULAR AND OBSERVE ITS BENEFITS.

How do you feel about this article (post)? I hope these 8 foods with the evidences and support on how they help you to lose weight will provide you with the guidelines to achieve your weight-loss goals. 

Do you feel there are any other plant-based food products besides these that could help you to achieve weight-loss? If you feel there are other products too, please feel free to share your comments as you all know sharing increases our learning and broaden our horizon. 

Your comments are heartily welcomed and will be highly appreciated. Keep reading! Keep supporting! Enjoy!

References:

• https://www.webmd.com/food-recipes/news/20050317/yogurt-may-help-burn-fat-promote-weight-loss#1.
• https://pubmed.ncbi.nlm.nih.gov/28635182/.
• https://timesofindia.indiatimes.com/life-style/food-news.
• https://www.forbes.com/sites/robertglatter/2015/01/11/almonds-can-reduce-belly-fat-study-finds/#1cb341e6654c.