Lean protein and legumes are examples of nutrient-dense foods that may aid in weight maintenance and general wellness.
Human bodies may be any size and yet be healthy. Weight reduction isn’t a panacea, and it’s not necessary for everyone, but if you want to feel your best, it may be something you strive towards.
Your nutrition, in conjunction with a healthy exercise routine, may have a significant impact on your overall health. (But with your doctor before making any major lifestyle changes!)
Science suggests that if weight reduction is your aim, eating these meals may aid you along the way.
Whole eggs
Whole eggs, which were formerly shunned due to health concerns over their cholesterol content, have recently made a return.
Misconceptions about how your body controls cholesterol levels underpinned these worries. In order to maintain its normal levels, your body gets it from food or the liver (1Trusted Source).
Moderate egg intake, defined as 7-12 eggs per week, has been shown to be healthy for many individuals, however those with increased baseline levels of LDL (bad) cholesterol should be extra mindful of how much cholesterol they consume through their diet (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).
Eggs are one of the healthiest meals to consume if you want to attain or maintain a healthy weight, but eating more of them may increase your LDL cholesterol levels.
Nutrient-wise, eggs score quite high. The egg whites provide 4-6 grammes of protein per, while the yolks contain practically all the egg’s nutrients (including choline and vitamin D) (5Trusted Source).
They aid satiety because of their high protein and fat content (6Trusted Source, 7Trusted Source).
To achieve and maintain a healthy weight, it is essential to listen to your body and act on its signals of fullness and hunger. If you want to lose weight, it’s a good idea to make it a habit to eat just when you’re hungry and stop when you’re full (8Trusted Source, 9Trusted Source).
Eating eggs and buttered toast for breakfast, as opposed to cereal, milk, and orange juice, boosted feelings of satiety (fullness) over the following 4 hours, according to a research involving 50 healthy, overweight persons (10Trusted Source).
Another research using the same group of healthy individuals revealed that those who had a breakfast centred on eggs, which was either high or moderate in protein and fibre, felt fuller for longer than those who consumed low fibre cereal and milk (11Trusted Source).
Eating eggs may aid in weight reduction since they make you feel full and hence less likely to binge on unhealthy foods when you are hungry.
Beans
Beans are an excellent protein source, not to mention cheap, satiating, and flexible. The digestion process takes longer since beans contain so much fibre. This implies that your fullness lasts for longer, which might prevent you from eating too much.
Chia Seeds
Fiber is the most important nutrient while trying to shed extra pounds. This substance slows digestion, making us feel full for a longer period of time. This is of essential importance while attempting to lose weight by restricting calorie intake. The USDA estimates that one serving of chia seeds (2 tablespoons) provides approximately a fourth of the daily fibre requirements.
Breakfast pudding, berry jam, and energy balls are just a few examples of the many delicacies that may be easily prepared using chia seeds.
Oatmeal
A decreased weight may also be the outcome of eating a bowl of oats first thing in the morning.
In a study involving 47 people, researchers looked at how eating oatmeal compared to a ready-to-eat oat-based breakfast cereal affected hunger, fullness, and subsequent food consumption.
Oatmeal substantially reduced hunger and satiety gaps compared to cereal. Furthermore, after eating oatmeal, they consumed less calories at lunchtime compared to when they ate morning cereal.
Protein, fibre, and sugar content were all comparable across the two meals, but oatmeal was the clear winner.
The scientists found that this discrepancy in outcomes was likely due to the variation in fibre, especially a form of soluble fibre termed beta-glucan.
Milk
The negative connotation associated with milk is unwarranted since it has several positive health effects, including assisting with weight loss. According to a study published in Nutrition, Metabolism, and Cardiovascular Diseases, drinking only three glasses of low-fat milk daily (in addition to lowering total calorie consumption) will help you lose more fat than dieting without the milk.
In addition to assisting in the maintenance of lean muscle mass, milk has other benefits. These factors, in addition to the protein and calcium it contains, make milk one of the best foods for weight reduction.
