15 Best Foods For Weight Loss Management
Obesity or overweight is most common problems of our affluent societies. Many of us not aware that, what should take in their daily life as a food. Nutritional imbalance, overeating and lack of physical activities are mostly common causes of overweight. Quality and quantity of foods both determine your health and fitness. We are going to tell you here 15 best foods products for weight loss management which are very low in carb and fat but protein and fibers are available in sufficient amount. It is necessary to eat such food daily to keep the weight under control.
Spinach is considered very nutritious among green leafy vegetables. Spinach is leafy green with low calories and high fiber. It contains more than 95% water, due to which it does not help in increasing calories.
Apart from this, it contains adequate amounts of antioxidants, proteins, vitamins A, C and K, follic acids, many types of minerals such as calcium, magnesium, iron.
Due to the sufficient amount of iron, it helps to increase the level of haemoglobin. Spinach contains twice as much iron as cabbage and carrots. Minerals found in spinach control the pH level of your body. Overall it is considered to best leafy food for weight control management.
100gm Spinach contain:
Mushrooms are not true vegitable because they belong to fungi. They are very benificial for health. Mushrooms are rich in protein, antioxidant, essential minerals and low calorie food. Due to rich in potassium, it is potentially decrease high blood pressure.
Instead of these nutrients, Vitamin B, Vitamin D, magnesium, phosphorus, Potassium, selenium etc are occurs in good amount.
Mushroom is very helpful in reducing belly area fat. Due to become low calorie food and high protein, so it doesn’t increase your weight and also improve your immunity as well as. Mushroom prevent the early possibility of some chronic disease like In case of diabetes and Alzheimer’s disease.
100gm Mushroom contain:
(3) Cluster beans
Cluster beans kept top of the list of low carb vegitables. Cluster bean is rich in high Protein and fiber and very low in carb and caloric value. Due to low carb, diabetic patients are suggested for cluster beans.
It potentially control weight management through lipolysis ( break down of lipid/fat). It is good source of different amino acids.
100gm Cluster beans contains:
(4) Dairy products
Low fat dairy products are benificial for weight control management. Although dairy products are rich in high amount of fats but some milk products or skimed milk are helpful for that person who want to lose their weight.
Dairy products like regular/ cottage yoghurt, are rich with probiotics. Probiotics are helpful in increasing good bacteria in our intestine. Dairy products are good source of calcium which are essential for bone strength.
|Carb||10 gm||5.3 gm||1.2 gm|
|Fat||8 gm||3.6 gm||20 gm|
|Protein||8 gm||4gm||18 gm|
Pulses are groups of beans of legume like pea, cheackpea, lobeas, gram and peigons pea etc. If you want to lose your weight then you must be take atleast one cup boiled/cooked pulse 4 to 5 day in a week.
Some of the peoples are suffering from gas due to eating beans. If you feel also same situation then you can avoid it.
100gm boiled pulse s contain:
Tofu is good sources of calcium and iron. Basically tofu made from soybean curds. It contains no cholesterol and is also gluten-free. It is low calories food products, so that consider excellent food for weight control.
Tofu is excellent alternative low calorie and high protein food for those peoples who are depend upon plant based food. Tofu is best food for overall health including Obesity, diabetes etc. Consumption of tofu is also benificial for hair and skin alongwith healthy weight.
100 gm Tofu contain:
(7) Soy milk
Soy milk is excellent sources of Vitamin A, B (especially B-12), Vitamin D. It also contain protein and calsium in good amount. Soy milk is considered best for weight control management because lower caloric values and low fat.
1 cup soy milk contain:
(8) Chia seed
Chia seed considered very nutritious for health. It is low carb and excellent amount of fibers. So it can use as weight loss food. Chia seeds can help reduce appetite because after eating chia seed, you will feeling of fullness. So it prevents from overeating.
Some peoples think that chia seed helpful in weight gain due to high calorie and fat amount, but recent study says that chia seed has high fiber and if daily take 2 tablespoon chia seed, then it help in weight loss.
2 tablespoon (24 gm) chia seed contain:
Spirulina is single cell protein which is obtain from unicellular algae. It is highly nutritive, high protein and low calorie food. It is available on suppliment store, as a tablet or powder form. Spirulina can help for those peoples who want to loose ther extra weight without going on dieting.
Spirulina has antioxidant and anti-inflammatory properties which are well for health. It do not increase appetite, boosts fat digestion, and lowers blood sugar. In this way it help in loose weight.
1 tablespoon(10 gm) spirulina contain:
Soyabean is excellent sources of protein and low calorie food products. Use of Soya products in many forms such as Soya milk, Soya sauce, Soya protein, tofu etc. The fats are founds in soyabeans mostly mono unsaturated and poly unsaturated. Saturated fat are occurs in small amount.
Soybean is a best source of vitamin B and K, and minerals including copper, manganese, phosphorus etc. These are nutrients are help in overcome the extra weight and maintain healthy weight.
100gm soyabeans contain:
(11) Green tea and lemon
Green tea is one of the most beverage which are use for weight loss. It is low calorie and full of antioxidants. Atleast 2 cup daily consume of green tea and lemon togather. Green tea have flavonoids and caffeine which are helpful in get rid of burn fat quickly. It is boost metabolism and increase the break down of fat.
Drink green tea with lemon and honey for excellent weight loss. During pregnancy, green tea does not recommended because it may be associated with miscarriage.
(12) Vegitable soup
Overweight people must take vegetable soup with dinner or launch because in one study it has been found that people who take vegetable soup along with regular food have normal weight because if you take vegetable soup then it fills your stomach, due to which there is no space remain for other calorie-rich foods, due to which you are not able to eat too much and do not gain weight.
Vegitable soup are rich in fibers and protein and low calorie and negligible fat, so it is best food for weight loss.
Avocados is best fruits for reducing waist circumference and maintain your BMI. Avocados is excellent sources of vitamin B and C, folate, minerals, diatery fiber and healthy fats. It has more potassium than banana.
Avocados is also useful in hypertension, lower cholesterol. It has also found vitamin E which are also useful for skin and eyes. Those peoples who want to lose their weight naturally, regularly take avocados
(14) Sweet potato
Sweet potato is lower carb and high fibers occurs. It make forming a gel like mesh in the stomach so that you feel fullness in stomach. In this way it is helpful for weight loss. Sweet potato also help in improving your overall digestion due to high fibers.
Sweet potato is low glycemic index that mean it is not increase instant sugar levels in blood. Regularly uses of sweet potatoes keep rehydrate in summer. Due to rehydration, fat can’t store properly.
(15) Citrus fruits
Citrus fruits are rich in vitamin C and antioxidants. These are helpful in fight infection and inflammation. Belly fat are easily removes with uses of Citrus juices regularly. They’re keep hydrated and remove toxic materials from body.
Instead of weight lose by Citrus fruits, they also help in make strong immunity and glowness of skin and hair.
Now you will have been known about 15 best foods for weight loss management and keep healthy weight. These foods products keep not only healthy but also help in remove extra fat and lead to weight loss. Instead of take these food, regular exercise and physical activities are require to achieve healthy weight and overall proper health. You must listen that “Health is wealth” so first keep active your body and fit physically and mentally both.
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