Weight Loss Foods To Keep In Your Kitchen to Achieve your #Body Goals

Ahh, weight loss. Probably the most vexing quest for most people. Did you know that on Google alone, at least a hundred million people search about weight loss every single day? Perhaps, this might even be the reason you ended up clicking this article. 

Despite the vast number of information we are able to read about weight loss, one of the most important things to keep in mind is four words : natural weight loss foods. After all, no matter how flowery or complex we put it, fitness will always boil down to the 70-30 principle. 

Understanding the 70-30 Principle 

What exactly does the 70-30 principle mean? When it comes to health and fitness, many experts say that based on science, weight loss consists of 70 percent of what you eat and 30 percent of exercise. Put simply : what you put in your mouth matters much more than how many reps or hours you spend working out in the gym. 

In this day and age where everything can be acquired with only a few clicks of a button, more and more products that claim “quick and easy” fat loss in just a matter of days still continue to emerge. 

Think of the last advertisement you saw featuring a magic pill that assures you that you will be getting rid of 10 pounds in the next seven days just by taking it. An influencer who posted about a promising weight loss meal plan with no specific details but only tells you that it will help you blast fat while burning calories. Or the seemingly credible spokesperson advertising one of those lose weight fast brands that offers you the promise of comfort while losing the extra pounds in no time. All of them are basically telling you that you can cheat you way into your #bodygoals. 

And quite frankly, they are all lying. Given the tried and tested 70-30 principle, it is both logically and scientifically impossible to eat everything you want sans control with only the help of a magic pill, potion or meal. There is only one way to really go about it – the honest way. To stick to a solid and realistic weight loss plan and getting enough rest and exercise. 

Natural Weight Loss Food 

Now that we have come into understanding how weight loss really works – the next best thing to do would be to create a feasible but effective weight loss meal plan. Instead of banking the progress of your fitness on one magical pill of some sort, why not fill your kitchen with natural weight loss food to help you get to your goal weight while filling in on all your nutritional needs. We did our homework : some research and asking around about weight loss tips from both professionals and people who have done it. 

Here is a list of all the most highly recommended food items that we found. 

 

Whole Eggs

Do you ever wonder why your gym rat buff of a friend always has eggs in his daily meals? It is because whole eggs are very nutrient dense. This means that they get to help you get all the nutrients needed by your body under a calorie-restricted diet. 

Not too long ago, eggs had a bad reputation for allegedly containing much-too-high levels of cholesterol. Now that the said belief has been debunked, it is now considered one of the best foods to eat when trying to lose weight. In fact, in a previous study that involved 30 overweight women, results showed that they felt more full consuming eggs for breakfast over bagels. It made them feel full and even lessened their food intake for the next thirty six hours that followed. 

Leafy Greens 

Yes. You read that right! Leafy greens – spinach, kale, swiss chards, lettuce and the likes. This specific food item is among the most commonly mentioned when it comes to weight loss tips, and for good reason. They consist of several properties that make them a good fit into your diet : they are low in calories, low in carbohydrates and very high in fiber. Considered an extender, these vegetables are a great way to extend your meal without creating a huge spike in your calorie count. Not to mention, they are also filled with nutrients such as antioxidants, minerals and calcium. 

Salmon

Salmon sashimi, anyone? Fatty fish just like Salmon is not only very delicious and satisfying, it is also incredibly healthy. On top of that, it can keep you full for several hours without being loaded with too many calories. Aside from Salmon, fish and most seafoods in general supply a significant amount of iodine. Among the biggest problems when it comes to food restriction is that a lot of people do not get to meet their daily iodine needs. 

To top it all off, Salmon is also rich in Omega-3 fatty acids – a nutrient that is effectively able to help with inflammation – one of the key factors that contribute to obesity and other metabolic diseases. 

Tuna 

Another fat loss-friendly fish in this list is Tuna. It is low in calories but very rich in protein. It is also a lean fish which makes it very low in fat. 

Apart from egg, tuna is also another mainstay among fitness enthusiasts and body builders. Much like salmon, tuna is a pretty good way to increase your protein intake minus the added calories. Just always keep in mind that if it is protein your after, opt for canned tuna in water and NOT in oil. 

Apple Cider Vinegar 

If you have been following health gurus, enthusiasts or even influencers in your feed, you have probably already heard of this. Apple Cider Vinegar has gained quite some fame in the natural health scene because of its benefits. Some people use it as a substitute when cooking, as a replacement for typical table vinegar or as a condiment for salads, using it like vinaigrette. For the braver ones, they actually dilute apple cider vinegar in four parts water and drink it bottoms up.

In a previous study conducted involving obese individuals, drinking 15 to 30ml ACV  helped them lose almost 2kgs over a 12-week study. Aside from this, vinegar has also been proven to be helpful in reducing blood sugar spikes – something that is very much helpful in overall health in the long-term. 

Coconut Oil 

We know we mentioned avoiding oil several times in this article but for Coconut Oil, we are making an exception. This is because it is very high in fatty acids of medium length, also called medium-chain triglycerides (MCT). Several studies also suggest that coconut oil is very helpful in getting rid of belly fat. 

However, take note that even with these benefits, coconut oil still contains some calories so it really is not about purposefully adding it by itself to your diet. The best way to go about it is to use it as a substitute for cooking and other meals or desserts than involve the use of oil. 

Aside from coconut oil, extra virgin olive oil is also a good alternative to make your everyday healthier. 

Chia Seeds 

While small in size, Chia seeds are some of the most nutritious foods you will ever find in the planet. 

Per ounce, or roughly 28 grams, it contains 12 grams of carbohydrates. Seems like a lot, right? Here is the catch : 11 out of 12 grams are fiber. That is why it is a low carbohydrate-high-in-favor selection. Because of this, chia seeds are able to absorb water that is 11 to 12 times their weight. It expands into some sort of gel-like substance in your stomach and in effect, helps curb your appetite. 

Chia seeds are perfect for smoothies, snacks and pudding. Some people even add it to their water with just a little bit of honey and use it as a substitute for juices or other sugar-filled drinks.

Whole Grain 

Despite some types of cereal being the pop culture icon of a fun and delicious breakfast, it has become quite notorious for containing more sugar than what is actually necessary. However, some whole grains such as brown rice, rolled oats and quinoa are some notable examples that are undoubtedly great for you. 

Take for instance, oats are filled with beta-glucans and soluble fiber – both of which have been shown to improve metabolic health. 

Aside from these natural weight loss foods, here are some weight loss tips to help you in your journey : 

• Eat in smaller portions instead of starving yourself. While there are some eating techniques like intermittent fasting that involves cutting off food consumption totally for hours at a time, eating more frequently with lesser proportions will improve your metabolism in the long run. 

• Do not overwork yourself. Some people believe that the longer they work out, the better and so they end up with poor form in doing their movements. This makes the entire workout counterproductive and hence, a waste of time. Ideally, if you are just starting out, starting out with a functional work out that lasts for about 30 minutes will do wonders for your body more than you think. 

By following these tips and filling your kitchen with healthier food alternatives, you are well on your way to achieving your #bodygoals.