Before starting the weight loss plan, you need to go for grocery shopping to buy healthy foods. It is important to know the nutritional benefits of the ingredients that you are going to purchase and use for weight loss. Since you are making a list for your diet plan, therefore you should have enough knowledge about the dietary value and calories of each item on your list. Although the balanced diet is a full package of all kinds of meats, fruits, vegetables and nuts, however, you should know how these food items can affect your health and body weight.
Healthy Food to Promote Weight Loss
Fruits have many health benefits regarding weight loss. They provide you with valuable nutrients, prevent various diseases, and keep you active and energetic. They can be used in several recipes daily. They not only add taste and texture to your dishes but also increase the amount of nutritional value to your diet. They help in losing your excess weight and maintaining your ideal weight. Also, they provide all the health benefits, including preventing you from various diseases, some of which are fatal.
Following are just a few fruits along with their properties and health benefits. They will help you in getting knowledge about various fruits that you will consume daily and give help in the weight loss journey.
Fruits Promote Weight Loss
Apple – Rich in iron, potassium, carbohydrates, proteins, magnesium, vitamin A and C. It has antioxidant quality and helps in weight loss, controls diabetes and improves neurotical health.
Banana – Rich in potassium, carbohydrates, fibre, proteins, iron, calcium, vitamin A and C. It has antioxidant properties, boosts energy level, builds up immunity and helps in proper digestion.
Berries – Blueberries, blackberries, cranberries, raspberries and strawberries are all included in this category. Berries are rich in iron, calcium, fiber, proteins, minerals, vitamin C and B6. They help in weight loss, lower the cholesterol levels, aid in managing diabetes, keep heart healthy and improve eyesight.
Citrus Fruits – Lemons, oranges, and limes are included in this category. They are rich in fiber, potassium, calcium and vitamin C. These fruits help in reducing the chances of kidney stones, preventing ulcers and stomach cancer as well as protecting against arthritis.
Kiwi – Rich in proteins, minerals, calcium, iron, vitamin C and B6. It has antioxidant properties. It improves digestion, aids in weight loss, controls blood pressure, strengthens immune system, removes toxins from the body, improves eyesight and keeps heart healthy.
Mango – Rich in flavonoids, fiber, copper, potassium and vitamin A, C, E and B6. It is good for weight loss, maintains cholesterol levels, combats cancer, increases memory and regulates diabetes.
Melon and Watermelon – Both of these fruits are rich in copper, potassium, biotin, magnesium, vitamin C and B6. They have anti-inflammatory properties, keep the heart healthy, improve bowl movements, enhance skin, hair and muscle health.
Papaya – Rich in fiber, minerals, proteins, calcium, carbohydrates, vitamin A and C. It helps in weight loss, controls cholesterol level, enhances defense mechanism, controls diabetes, improves eyesight, controls stress, shields against arthritis, prevents cancer, aids in digestion, and has anti-aging properties.
Peach – Rich in fiber, proteins, iron, calcium, vitamin A and C. It helps to maintain blood pressure, prevent dental problems and heart diseases.
Pineapple – Rich in manganese, copper, fiber, proteins, iron, vitamin B and C. It has antioxidant, anti-inflammatory, anti-clotting and anti-cancer properties. It helps in maintaining overall health as well as aids in improving the digestive tract.
Vegetables add taste and texture as well as they increase the amount of nutritional value to your diet. They not only help in weight loss but also provide all the health benefits, including preventing you from various diseases.
List Of Vegetables Encourage Weight Loss
Avocado – Rich in folate, potassium, zinc, magnesium, copper, iron, manganese, phosphorous, vitamin C, A, B1, B2, B3, B5, B6, E and K. It helps in improving digestion, regulating cholesterol level and making the bones strong.
Bell Peppers – Green, yellow and red bell peppers are all the different varieties of bell pepper. They are also named as capsicum. They are rich in dietary fiber, potassium, manganese, phosphorus, magnesium, niacin, folate, pantothenic acid, vitamin A, C, E, B1, B2, and K. They help in burning fat, losing weight, maintaining healthy weight, improving the immune system, keeping body cells healthy, supporting healthy eyesight and night vision.
Carrot – Carrots are rich in carotenoids, geranyl acetate, lutein, alpha-carotene, beta carotene, antioxidants and vitamin A. They prevent cell damage and has anti-ageing effects, promote healthier skin, improve eyesight, lower the risk of heart diseases, help in detoxification of the body and aid in getting rid of the toxins.
Cauliflower – Rich in fiber, iron, folate, choline, omega 3 fatty acids, biotin, phosphorus, manganese, protein, niacin, folic acid, magnesium, vitamin C, B1, B2, B3, B5, B6, B9 and K. It has anti-infective anti-inflammatory and anti-cancer properties. It helps in improving and cleansing digestive tract, keeping proper blood circulation, decreasing fatal diseases such as atherosclerosis, which is the leading cause of heart attack and stroke.
Cucumber – Cucumber is rich in vitamin C and K. It helps in maintaining bone health and keeps you hydrated throughout the day. It is soothing on the skin, decreases inflammation, swelling, irritation and burning sensation. It contains lariciresinol, pinoresinol, and secoisolariciresinol which are cancer fighting agents. It helps regulate blood pressure, blood glucose and cholesterol levels.
Tomatoes – Tomatoes are rich in calcium, potassium, vitamin A and K. They are good for bone health, regulate the cholesterol levels and blood pressure and improve eye diseases. Also, they have essential antioxidants to neutralise free harmful radicals that could damage your health.
Leafy Green vegetables – These vegetables include lettuce, dandelion, mustard green, celery, spinach, boy Choy, collard greens, rapini, endive, chicory, beet top, asparagus, Swiss chard, turnip greens, broccoli, watercress, kale, arugula (rocket), radicchio and seaweeds. All of them are rich in iron and vitamin C, E and K. They help in weight loss, regulate the blood sugar levels, improve digestion, keep skin healthy and wrinkle-free.
Meat includes beef, lamb, rabbit, pork, sheep, goat, deer, turkey, duck, elk, chicken, quail, goose, etc. All of these are a rich source of protein, iron and fibers. Red meat is rich in iron, magnesium, zinc, creatine, carnosine, and vitamin B12. They help in building body muscles and are a good source of energy that we need to perform our daily tasks.
Seafood and Weight Loss
Seafood includes salmon, trout, sole, haddock, cod, flatfish, herring, anchovy, tuna, halibut, bass, grouper, walleye, mackerel, tilapia, clams, sardines, crab, oysters, lobster, shrimps, mussels, scallops, etc. These are rich in omega 3 essential fatty acids, iodine, zinc, selenium, potassium, retinol, and vitamin A and D. They are great for heart, aid in curing blood clots and inflammation, good for joints, improve eyesight, prevent cancer, cure symptoms of asthma, flu, cold, make lungs stronger, prevent having depression, and boost brainpower
Fats include avocado oil, coconut oil, olive oil, butter, duck fat, coconut flesh, coconut milk, tallow, lamb fat, fatty fishes such as salmon, mackerel and sardine, and nut butters and nut oils such as macadamia and walnut. Grass-fed animal fats are rich in omega 3 and omega 6 essential fatty acids as well as an anti-carcinogenic fatty acid.
Spices help in enhancing the food taste as well as they have many health benefits such as improve digestion, regulate blood pressure, help in weight loss, cure cancer, heart diseases and detoxify the body. In short, they are quite helpful in improving overall health.
Some of the popular spices include hot peppers, cumin, turmeric, cinnamon, cayenne pepper, paprika, cloves, nutmeg, chilies and star anise.
Herbs that you can use fresh as well as dried include basil, parsley, rosemary, tarragon, lavender, coriander, thyme, mint, chives, sage, bay leaves, dill, oregano and cilantro. They not only add flavors to your foods but also help in maintaining good health. They aid in weight loss, cure insomnia, improve digestion, reduce inflammation, and cure wounds and injuries. Moreover, spices can also be helpful for diabetic and blood pressure patients.
You can use button mushrooms, oyster mushrooms, crimini, portabello, shiitake, morel, porcini and chanterelle in weight loss diet recipes. They are rich in antioxidants, iron, vitamin B2, B3 and D. They boost the immune system, help in weight loss and fighting free radicals, increase the metabolism, and reduce the risk of bladder cancer.
Mushrooms have two types of fiber, i.e. chitin and beta-glucan. They are also rich in potassium, selenium and vitamin C. They help in weight loss as they give a feeling of fullness, thus decreasing appetite. Moreover, they improve the immune system, help in detoxification, aid in getting rid of cancer causing elements in the body, keep the heart healthy; regulate blood pressure, as well as glucose and cholesterol levels.
Nuts and Seeds:
Popular Paleo friendly nuts include almonds, walnuts, pistachios, pine nuts, pecans, macadamia nuts, chestnuts, cashews and hazelnuts. Whereas chia seeds, sunflower seeds, pumpkin seeds and sesame seeds are some of the Paleo-friendly seeds that can be used in Paleo weight loss diet recipes.