Post by RightEatingHabits.com – There is no one magic formula or secret to the best way to lose weight. Losing weight could be as simple as eating the right kind of foods consistently and over time, you will experience natural weight loss. Whether you pile on the pounds or shed the excess body fat is affected by your food choices. Here is my top 15 natural weight loss foods to help you lose weight without having to sweat it out too much!
According to research studies published in the Annals of Internal Medicine, the best way to lose weight is simply this: choose carbohydrates wisely.
The researchers recommended a low-carbohydrate diet for natural weight loss.
A low-carb diet is one that restricts carbohydrate intake, particularly, refined and processed carbohydrates.
The low glycemic diet is an example of a low-carb diet.
My top 15 Natural Weight Loss foods
Some foods promote weight loss better than others. They are mostly low carbohydrate foods with good to excellent dietary fiber. The list below comprises primarily low glycemic foods.
1. Apples (GI = 39)
Make it a habit to eat one to two apples a day if you want to lose weight. The abundance of polyphenols in apples can help to prevent spikes in your blood sugar levels by slowing down carbohydrate digestion. Polyphenols are antioxidants which the body needs to fight free radicals and prevent cellular damage.
Another reason why apples are one of the best natural weight loss goods is its high fiber content. Apples are rich in a soluble fiber called pectin which slows down digestion and increases satiety.
Wash apples thoroughly to remove any pesticide residues. Apples have the highest pesticide residues, according to a US Department of Agriculture survey. Buy organic apples wherever possible.
2. Cherries (GI = 22)
Cherries have an even lower glycemic index than apples or grapefruits. The presence of antioxidant polyphenols in cherries makes it an excellent fruit for regulating and stabilising blood sugar levels.
For a healthy afternoon snack, eat a cup of cherries (74 calories, 117g). Munching a small bag of chips (100g) will however, load your body with over 500 calories!
3. Oranges (GI = 44)
About 93% of an orange is Vitamin C. A low GI food with antioxidant and anti-inflammatory benefits. The juiciness of the fruit makes you feel full so you are likely to eat less.
Eat a high-fiber fruit such as an orange or apple before meals to achieve the satiety effect.
4. Grapefruits (GI =25)
Lycopene-rich grapefruit is an antioxidant powerhouse known for its anti-tumor benefits to health. Rich in both Vitamin A and C, it is a zero-fat fruit, ideal for weight watchers.
Eat half a grapefruit in the morning or as an afternoon snack to boost your body’s metabolism. Do not eat grapefruits with medications.
5. Prunes (GI =33)
The high concentration of soluble fiber in dried or fresh prunes makes it an ideal low GI food for diabetics. It can help diabetics and weight watchers regulate blood sugar levels. Keeping blood sugar controls under control is essential for weight loss.
Eat a handful of prunes to improve digestion and for a quick healthy snack. But don’t overeat, A cup of prunes has over 250 calories!
6. Broccoli (GI = 15)
Most non-starchy vegetables, including cruciferous vegetables such as broccoli, cabbage and cauliflower are ranked very low on the glycemic index. Include cruciferous vegetables as part of your meals two to three times a week. Cruciferous vegetables are one of the best natural weight loss foods as they contain very little carbohydrate.
For faster natural weight loss, aim to have more servings of vegetables every day, including cruciferous vegetables four to five times a week.
7. Cabbage (GI = 15)
Cabbage is known for its anti-inflammatory properties due to the abundance of antioxidant polyphenols. It also provides the nutrients needed for intestinal health. Cabbage is a natural weight loss food because it contains so little carbohydrate and it supports a healthy digestive tract.
8. Cauliflower (GI = 15)
Cauliflowers promote digestion and detoxification. Cauliflower contains phytonutrients that stimulate detoxification enzymes. It is a rich source of dietary fiber – over 9 grams in every 100 calories. Poor digestion is often one of the reasons for weight gain.
9. Celery (GI = 15)
Do you know that one cup of diced celery contains only 16 calories? It is a very low GIycemic Index food and it is ideal for keeping you full and improving your digestive health because of its high fiber content. Besides being anti-inflammatory, celery is a digestive aid for regulating bowel movements.
Wash celery thoroughly. It has one of the highest concentrations of pesticide residues. Best to eat organic celery.
10.. Lentils (GI = 29)
Packed with both soluble and insoluble fibers, lentils are one of the top natural weight loss foods. Eating just one cup of boiled lentils will provide 15.6 grams of fiber. The USDA recommends 14 grams of fiber for every 1,000 calories consumed. If you consume 2,000 calories a day, you will need 28 grams of fiber. A cup of boiled lentils will provide more than half of the daily recommended fiber intake! The body needs dietary fiber for efficient digestion.
Get more natural weight loss tips: Six Tips On How To Lose Belly Fat
11. Chickpeas (GI = 33)
About 65-75% of the fiber found in chickpeas is insoluble fiber. The low GI carb makes you feel full longer as the body takes a longer time to digest and absorb the nutrients from chickpeas. This high fiber legume is one of the top natural weight loss foods.
Soak chickpeas overnight reduces cooking time and makes it easier to digest the beans.
12. Oats (GI = 38)
Whole oats, oat bran and oatmeals are some of the most satiating foods. They make you feel full longer. And the beta gluten (a form of fiber) in oats can help to stabilise blood sugars.
Eat oats every day for a healthy breakfast and to boost natural weight loss. Why not try my whole oats porridge recipe?
13. Green Tea (GI = low)
Drink two to five cups of green tea every day to boost natural weight loss.
Benefits of drinking green tea: it improves a fatty liver condition, enhances the liver’s detoxifying function, boosts your body’s metabolism (so you will feel less lethargic) to help you shed any excess weight.
Combine green tea with regular exercise and healthy eating to promote faster natural weight loss.
14. Raw nuts (walnuts, brasil nuts, cashew nuts)
Not all fats are bad for you. In fact eating raw nuts could boost natural weight loss.
15. Lemon and Lime (GI =almost zero, very little carbohydrate)
Of all the natural weight loss foods, lemon tops the list for me. Drinking a glass of warm lemon water every morning has been my daily ritual for a long time. It is a natural “stimulant”, a great perk-me-up for lazy mornings. It also gives your metaboliic system a kick in the morning!
Find out why lemon is the fruit weight warchers can’t do without.
The above low glycemic index (low GI) foods are my perennial staples. Add more low GI foods to your meals every day to boost faster natural weight loss. If you have no time to prepare healthy meals, Diet To Go delivers low carbohyrdate meals to the door.
© Teresa Cheong, RightEatingHabits.com
The best way to lose weight – add this list of natural weight loss foods to your diet. And share the list with three more friends!
Possibly Related Posts:
- Eight Ways To Lose Weight Quickly
- New Study Shows Low Carbohydrate Diet Best Way to Lose Weight
- Study Shows You Can Re-wire Your Brain For Healthy Eating
- How to Make Matcha Green Tea: A Step-by-Step Video
- Benefits of Green Tea On Fatty Liver