Different foods go through different metabolic pathways in your body. They can have vastly different effects on your hunger, hormones and the number of calories you burn, aiding you to maintain your weight as you eat.
Here are the most weight-loss-friendly foods on earth that are supported by science.
Leafy greens include kale, spinach, collards, Swiss chards and a few others. They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories.
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. Like other vegetables, they’re high in fiber and tend to be incredibly filling. What’s more, these types of veggies generally contain decent amounts of protein.
White potatoes seem to have fallen out of favor for some reason. However, they have several properties that make them a perfect food — both for weight loss and optimal health. They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.
Tuna and Salmon
Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with high-quality protein, healthy fats and various important nutrients. As far as tuna is concerned, if you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.
Beans and Legumes
Some beans and other legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.
This green powerhouse packs vitamins A, C and K (which helps with bone health), as well as folate. There is another reason broccoli frequently earns a top spot on “super foods” lists.
Oats are a breakfast staple and quite the super food. Eating more oats is an easy way to up your fiber intake, a nutrient most of us don’t get enough of. Fiber is good for our guts and our waistlines and for keeping us full-all very important qualities in a breakfast food.
What can’t nuts do? They’re packed with healthy polyunsaturated fats and magnesium, two important nutrients for heart health. These nutrients may also offer protection against insulin resistance, which can lead to diabetes.
Oranges are an underrated fruit. But the humble orange is an excellent source of vitamin C, just one large orange (or a cup of OJ) contains a full day’s dose. Vitamin C is critical for producing white blood cells and antibodies that fight off infections.
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