Most often, seemingly healthy snacks are loaded with saturated fats, sugar, and carbohydrates. This is the reason why we handpicked the healthiest diet foods that are tasty and simple to cook with. After all, the first rule for sticking to a smart meal plan is to not get bored and these healthy ingredients will keep you on your toes. You will notice that all these healthy foods have something in common: each one of them is a basic ingredient, like vegetable, fruit, and dairy product. Now, let us have a look at the list of healthy diet foods that help in burning extra fat.
Popular Healthy Diet Foods
Peanut Butter- Peanut butter contains 8 grams of protein and about 4 grams of fiber per saving, making it a perfect snack to help you fill and stay satisfied. Just ensure that you check the ingredients label, which must only include salt and peanuts. A study published in the Journal of Food Science and Technology underlines the fact that peanut butter can help people to feel more satisfied when compared to other snacks.
Chickpeas- This is a healthy food filled with plant-based protein and fiber. It also contains immune-boosting antioxidants and bloat-busting minerals. You can use them in salads, stews, and different side-dishes. Also, chickpea flour is a good baking alternative for a nutrient-dense and filling results.
Whole eggs- This is healthy food for dinner and breakfast. There was a time when people believed that eggs are high in cholesterol, but whole eggs have been making a return. Though a high intake of eggs boosts the level of “bad” LDL cholesterol in some people, they are one of the best healthy diet foods to eat if you need to reduce weight. They are high in fat and protein and are satiating. A study on 30 overweight females showed that eating eggs for breakfast, rather than bagels, increased feelings of fullness and made applicants eat less for the next 36 hours. Another study found that eggs for breakfast increased weight loss on a calorie-restricted diet when compared to bagels. Eggs are incredibly nutrient-dense and can help you to get all the essential nutrients you need on a calorie-restricted diet. Remarkably, almost all the nutrients are present in the egg yolks.
Green leafy vegetables- Leafy greens include spinach, kale, swiss chards, and a few others. They have different properties that make them a perfectly healthy diet food for weight loss, such as being low in calories and carbohydrates and fully loaded with fiber. Eating leafy greens is one of the best ways to increase the volume of your meals, without raising the calories. Several studies show that diets and meals with a low energy density make people consume fewer calories. Green leafy vegetables are incredibly nutritious and high in antioxidants, minerals, vitamins, and calcium, which has been shown to help fat burning in some studies.
Chicken breast and lean beef- Meat has been wrongly demonized. It has been blamed for different health issues despite a lack of good evidence to back up these claims. Though processed meat is harmful, studies show that unprocessed red meat does not raise the risk of diabetes or heart disease. As per the two big review studies, red meat has just a weak correlation with cancer in males and does not have any connection at all in females. The reality is meat is a weight-loss healthy diet food as it is high in protein.
Protein is by far the most filling nutrient and consuming a high-protein diet can help you to burn up to 80- 100 more calories each day. Different studies have shown that increasing your protein intake to about 25% of regular calories can reduce cravings by 60%, lessen your desire for late-night snacking by half, and help in losing weight. If you are following a low-carb diet, then you can have fatty meats. However, if you are following a moderate-to-high carbohydrate diet, opting for lean meats may be more suitable.
Legumes and beans- Some beans and other legumes can be helpful for weight loss. This includes black beans, kidney beans, lentils, and others. These foods tend to be high in fiber and protein, which are two essential nutrients that have been shown to lead to satiation. They also tend to contain resistant starch too. The main issue is that a lot of people face difficulties in tolerating legumes. For this reason, it is important to prepare them in the right way.
Seeds and nuts- Regardless of being high in calories and fat, seeds and nuts may help you to reduce weight. These foods are filling, crunchy, and fully loaded with essential nutrients that many do not get enough of, including Vitamin E and Magnesium. They do not need much preparation, so you can add them easily to your routine.
Almonds- Almonds are a popular healthy diet food with Vitamin E, magnesium, fiber, and antioxidants. Different studies show that almonds can help you reduce weight and enhance metabolic weight.
Chia seeds- Chia seeds are one of the most nutrient-dense foods on this planet. A single source of almond contains 11 grams of fiber and a huge amount of manganese, magnesium, calcium, and different other nutrients.
Coconuts- Coconuts are fully loaded with fiber and powerful fatty acids known as medium-chain triglycerides.
Macadamia nuts- Macadamia nuts are tasty. They are much higher in monosaturated fats and lower in Omega- 6 fatty acids compared to other nuts.
Walnuts- Walnuts are highly nutritious and fully loaded with fiber and many other essential vitamins and minerals.
Wheat germ- This is the part of wheat that grows into a plant. It is the embryo of a seed. Germ, with bran, is a byproduct of milling. Refining cereals most often removes the bran and germ content. However, whole grain products, still contain the bran and germ. This makes them a healthy option.
Wheat germ is high in various vital nutrients, including:
- Vitamin E
- Folic acid
- Fatty alcohols
- Essential fatty acids
Mushrooms- Meaty and filling, as a stand-in for beef, mushrooms are one of the common healthy diet foods. They can reduce up to 400 calories from a meal. You can cook the sliced mushrooms and shallots until it becomes tender. You can even add a splash of white wine and cook till it gets evaporated. Once done, you can serve over roasted chicken or fish.
Pumpkin- With more fiber compared to quinoa and more potassium compared to a banana, pumpkin puree is one of the best healthy diet foods for both snacking and cooking purposes. Next time, whenever you crave sweets, try this snack. Add pureed pumpkin to unsweetened Greek yogurt with some chopped pears and cinnamon for a healthy dessert.
Pumpkin seeds- Pumpkin seeds offer tons of immune-boosting zinc, but more significantly, are a vital source of fiber. With nearly 7 grams of protein per snack-sized serving, pepitas are a great addition to most of your healthy diets.
Broccoli- Broccoli offers a good amount of calcium, fiber, folate, potassium, and phytonutrients. Phytonutrients are compounds that lessen the risk of developing diabetes, heart diseases, and cancer. Broccoli offers essential antioxidants like Vitamin C and beta-carotene. A single half cup of broccoli can offer nearly 85% of a person’s regular vitamin C value. Another important compound in broccoli, known as sulforaphane, may have anti-inflammatory and anti-cancer qualities. However, overcooking broccoli can destroy most of its vital nutrients. For this reason, it is better to eat it lightly steamed or raw.
Cottage cheese- Dairy products tend to be high in protein. One of the best ones is cottage cheese, which has too much protein with a few carbohydrates and little fat. Eating cottage cheese is one of the best ways to enhance your protein intake. It is very satiating, making you feel full. Dairy products are high in calcium, which may help in fat burning.
Apples- Apples are one of the popular healthy diet foods. They a great source of antioxidants, which fight free radicals. Free radicals are damaging substances that are generated by the body. They cause undesirable changes in the body and may lead to chronic conditions and the aging process. However, some studies suggest that antioxidants in apples might extend an individual’s life span and lessen the risk of chronic disease.