Obesity is still a big problem. According to the Centers for Disease Control and Prevention, 42.4% of the US population was obese from 2017 to 2018. The World Health Organization states that 650 million of the world population were obese back in 2016. There are various health risks to obesity, including diabetes, cancer, heart problems, and musculoskeletal disorders.
There are two common causes of obesity. One is too much intake of foods that are high in sugars and fats. The second is physical inactivity. To fight obesity, you need to exercise and start a healthy diet. To ensure that the process will be safe, consult a professional healthcare provider, especially if you have underlying conditions.
Choose a reputable clinic, hospital, or healthcare organization. Some even use a physician recruiter to ensure that they have only the best and trustworthy physicians or healthcare providers in their team. Once you have a go signal and the guidelines from your physician or nutritionist, start making the necessary changes to lose weight. Below are some foods to incorporate into your diet that will help shed some pounds.
Whether you like your eggs boiled, sunny side up, or scrambled, these are cheap, easy to cook, and readily available foods to include in your daily menu. These breakfast staples should be rich in protein and packed with nutrients. Eating eggs will also help make you full longer; thus, you tend to eat less on your next meals.
Chicken breast and lean beef
A high-protein, low-calorie diet is an excellent way to lose excess weight. It will lessen your cravings, thus making you eat less. Meat like chicken breast and lean beef are protein-rich, and they also make you feel full for an extended period. Processed meat has preservatives added to them; that’s why they are unhealthy. Go for the unprocessed options to gain all the health benefits that come with them.
If you love chocolates, you don’t have to completely cut yourself off from them. Treat yourself to a bite or a square of dark chocolate after every meal. This dessert is known to reduce cravings, thus aiding in weight loss. Be disciplined and limit its intake because overeating may cause you to gain weight instead of your goal of shedding pounds.
Peas and beans
Peas and beans are also called pulses. This food group is rich in fiber and protein, giving you that feeling of fullness. According to studies, those who included pulses in their diet lost more weight than those who did not.
Blackberries, strawberries, raspberries, and blueberries are also excellent sources of fibers. They are also cholesterol-free, and they are rich in nutrients. You can have them as they are or add them to other weight loss foods, such as salads, yogurts, and oatmeal.
Another fiber-rich and nutritious food is avocado. Add it to your sandwich, eat as it is, or turn it into a shake. You can do different things with this delicious fruit, which can also benefit your weight management.
Take care of your health now and prevent obesity through a healthy diet and exercise. Your daily menu doesn’t have to be boring because there are nutritious foods that you can eat that are also delicious, like the ones given above.
Anytime Weight Loss food list
The following foods are the best bets for any time of year. If you have these foods at the ready, they’ll be the first that you reach for when you’re hungry. So here’s my prescription for the foods that you should keep on hand for better weight loss:
- All kinds of vegetables: raw, cooked, fresh, frozen, canned, or in soups.
Condiments and Seasonings
All the flavourful ingredients listed below are low-calorie. Use them creatively to spice up your vegetable courses, treats, and snacks.
- Oil-free or low-calorie salad dressings
- Non-fat or lite mayonnaise, non-fat sour cream, non-fat yogurt.
- Mustards: Dijon, Pommery, and other kinds
- Tomato puree, tomato paste, tomato sauce
- Clam juice, lemon or lime juice, tomato juice, V-8 juice
- Butter Buds, Molly McButter
- Non-stick sprays in butter or olive-oil flavours, such as Pam
- Vinegars: balsamic, cider, tarragon, wine, or other flavours
- Horseradish: either red or white
- Sauces: A-l, barbecue, chutney, cocktail, duck sauce, ketchup, relish, salsa, soy, tamari, and Worcestershire
- Onion: fresh, juice, flakes, or powder
- Garlic: fresh, juice, flakes, or powder
- Herbs: all kinds, including basil, bay leaves, chives, dill, marjoram, oregano, rosemary, sage, tarragon, and thyme
- Spices: all kinds, including allspice, cinnamon, cloves, coriander, cumin, cum-, ginger, nutmeg, and paprika
- Extracts: including almond, coconut, maple, peppermint, and vanilla
- Cocoa powder
- Dried soups as seasonings
Help yourself to any low-calorie beverage. Be sure to avoid all beverages that are labeled “naturally sweetened” or “fruit-juice sweetened.” Beverages to keep in stock include:
- Coffees and teas
- Crystal Light, Diet Mystic, Diet Nestea, Diet Snapple, and other brands of iced tea
- Diet sodas: any preference of flavours
- Seltzer: plain or flavoured (If the product is labelled “naturally sweetened,” be sure to check the calorie count.)
- Hot cocoa mixes (Look for mixes that have 20 to 50 calories per serving, such as
- Carnation Diet and Swiss Miss. Avoid cocoa mixes that have 60 calories or more.)
- Milk shake mixes (You want the kinds that have 70 or fewer calories per serving, including brands such as Alba Fit and Frosty and Weight Watchers.)
All fruits raw or cooked, fresh, frozen, or canned (But avoid any packaged fruit with added sugar.)
Any non-fat yogurt or sorbet is good to have in your freezer. When selecting brands, be sure to keep an eye on the calories.
- In soft-serve, up to 25 calories per ounce, as in Columbo Lite, Skimpy Treat, TCBY non-fat, and Tofutti
- In hard-pack, up to 450 calories per pint, as in Dannon Lite, some Sharon’s Sorbet, Sweet Nothings, Tofutti Lite, and all brands of Italian ices
- In Creamsicles, frozen fudge bars, and popsicles, up to 45 calories per bar, as in Tofutti
- Chocolate Fudge Treats, Weight Watchers Berries n Cream and Orange-Vanilla Treats, and Welch’s Fruit Juice Bars, and chocolate mousse by Dolly Madison, Weight Watchers, or Yoplait
- In individually packaged frozen bars, up to 100 calories each, as in FrozFruit, Haagen Dazs bars, and Starbucks low-fat bars.