Why lose weight?
Overweight could give you a lot of unpleasant health conditions such as: sleep apnea, snoring, restless sleep, osteoarthritis and weak immune system. In fact there are many more problems we face because of obesity, but I will discuss them in another article.
Today, I will explain to you about a few foods you can consume to support your weight loss program. I have divided the foods into 2 large groups based on the foods source:
Animal source foods:
- Whole eggs
We truly know that egg is a healthy food, it is rich in protein, healthy fats , vitamins and minerals. Egg contains weight loss friendly protein; it has only 78 calories and a high ranking on satiety index scale so when you consume it as breakfast, it will keep you full longer and you will automatically eat less for lunch and dinner.(1)
By adding three servings of 500 grams salmon per week for 4 weeks in a low-calorie diet, participants who consumed salmon decreased body weight 2.2 pounds more than the participants who did not consume salmon.
- Lean Beef and Chicken Breast
Meats such as lean beef and chicken breast are great source of protein, fat and nutrition. They also contain conjugated linoleic acid (CLA) to help us reduce body fat and increase body mass(2).
My advice: Choose healthy meats come from animals raised naturally, instead of the animal was raised with drugs and feed with unnatural food.
- Cottage Cheese
Cottage cheese as well as egg is a good source of protein. 1 cup of full-fat cottage cheese contains 25 grams of protein. According to the 2015 study by Appetite explained that protein can help control hunger and the American Journal of Clinical Nutrition stated that the content of 25 to 30 grams of protein in the diet is enough to control appetite. In addition, the protein in the cottage cheese can help preserve muscle in the process of eliminating body fat.
- Full-fat Yoghurt
According to a study by the International Journal of Obesity in 2005 the consumption of yogurt can reduce body fat. This is because the calcium contain in the yogurt is believed to have anti obesity effect by increasing the breakdown of fat in cells.
Another study in 2013 by the “Scandinavian Journal of Primary Health” explains that the full fat yogurt is better than low fat yogurt in terms of reducing belly fat. Why? Because the fat in dairy can help you reduce the risk for central obesity(belly fat)(3).
Even though we recommend to use the full-fat yogurt, you should still keep an eye on your weight and cholesterol level, if one of these number increase, you should reconsider to not include full fat yogurt in your diet.
Plant source foods:
Learn about the friendliest plant source foods for weight loss in my next article. See you soon…