10 Top Foods For Weight Loss in 30 Days
Wondering what to eat to lose weight? Let’s now talk about the 10 best foods to lose weight fast, with benefits and examples of each:
1. Protein Foods:
Protein not only strengthens the body but also helps you lose weight. The reason? Protein foods can keep you fuller for longer and reduce your appetite. By suppressing hunger cravings, they limit your daily calorie intake and promote fat reduction. Also, a study confirms that eating a high protein diet can help you shed more weight than a standard diet. Protein foods can help in building lean muscle when combined with the right exercise plan.
Here are the top 5 healthy foods to lose weight in the Protein group:
- Black Beans
- Egg Whites
- Lean Meats like Chicken
2. Vitamin Foods:
During a weight loss diet, it’s important to increase the amount of Vitamin-rich foods to get complete nutrition, minus the high calories. Vitamins like B-complex, K etc.increase your metabolic rate and boost faster weight loss. Vitamins like C speed up fat oxidation and help you burn more fat during a physical workout. Other nutrients like D, B-12 protect our immune system, control blood sugar and play a crucial role in maintaining a healthy body.
Here are the best Vitamin-enriched weight loss boosting foods:
- Diary Products
- Fruits like Bananas, Grapes, Oranges, Watermelon etc.
- Vegetables like Spinach, Peas, Brussel Sprouts etc
- Lentils and Beans
- Lean Meat and Seafood
3. Fibre-Rich Foods:
Eating foods that are rich in fibre can speed up weight loss and promote a healthy body. Our body needs two types of fibres – Soluble and Insoluble. Soluble fibres like beta-glucan and glucomannan mixes with water and forms a thick, gel-like substance that can lower LDL cholesterol levels and blood lipid profiles. They also slow down the release of digested food into the gut and prevent the accumulation of belly fat. Insoluble fibres, on the other hand, add bulk to your stools and expel the unwanted content in your body to support weight loss.
Here is a list of high-fibre foods that promote weight loss:
- Whole grains like Wheat, Barley etc.
- Fruits like peaches, berries, pears
- Vegetables like sweetcorn, carrot and sweet potato etc.
- Beans and Legumes
- Nuts and Seeds
4. Low-Carbohydrate Foods:
Eating a low-carb diet is known to give you better weight loss results. Low-carb foods are those which are low in simple or complex carbohydrates. These foods can reduce your appetite, help in lowering triglycerides and also improve HDL or good cholesterol levels in the body.
Along with that, they also provide adequate nutrients to energise the body and support daily activities.
These are some of the best low-carb weight loss foods on a budget:
- Lean Meats like Chicken Breast, Pork etc.
- Green leafy vegetables like Spinach, Amaranth
- Vegetables like Cauliflower, Brocolli
- Fruits like apples and berries
- Nuts and Nut Butter
5. Alkaline Foods:
Consuming Alkaline foods in recommended portions is known to speed up weight loss results. Alkaline foods are those which balance the pH levels of the body and regulate stomach acids. Certain theories also suggest that these low-acid producing foods can help you reduce weight, along with protecting your stomach lining from the harmful effects of acid refluxes.
Let us look into some of the Alkaline foods to eat to lose weight:
- Soybeans and Tofu
6. Low-Calorie Foods:
Cutting down your calorie intake is a sure way to lose significant weight. There are many such low-calorie foods that satisfy your hunger levels without making you feel guilty about calories. These foods are also rich in essential nutrients like vitamins, minerals and dietary fiber to maintain a healthy, active body. Including them in your daily diet can bring down calorie levels, increase your fullness and help you shed a few pounds naturally.
Here are the best foods for rapid weight loss:
- Greek Yoghurt
- Clear Soup
Did you know that your daily dose of caffeine can actually help you lose weight? Caffeine usually derived from sources like coffee, tea or supplements is regarded as a “fat loss” agent by health enthusiasts. A study also shows that increasing your caffeine intake can promote greater weight loss through thermogenesis and fat oxidation. However, there are many known side effects of caffeine overdose in the body and hence, must be consumed in moderation.
Here are the top Caffeine-rich food items for weight loss:
- Black Coffee
- Green Coffee
- Black Tea
- Green Tea
- Dark Chocolate
Maintaining a healthy gut flora is very important to maintain your body weight. Research shows that consuming probiotics may help in fighting obesity by helping you lose excess weight. Also, it is known that eating a probiotic diet can sustain the feeling of fullness for longer and curb your appetite. This helps in restricting your daily calorie intake to promote weight loss.
9. Essential Fatty Acids:
Essential Fatty Acids are crucial to a healthy body and better weight management. Although they do not directly contribute to weight loss, these fatty acids energise and support the body for this process. Consuming Essential Fatty acid foods like fish-derived Omega-3 Fatty acids can suppress appetite and keep you full for longer hours.
Here are the best foods for weight loss which are high in Essential Fatty Acids:
- Fish like Mackeral, Salmon, Tuna
- Seafood like Oysters, Shrimp
- Seaweed and Algae
- Seeds like Chia, Flax
- Edamame Beans
10. Detoxifying Foods:
Toxins present in the body impact your weight loss journey in many ways. They hinder your normal hormonal activities which can lead to poor metabolism and weight gain. The best way to eliminate these unwanted substances from the body is through detox foods. These foods lower the effects of toxins on the body and increase the power of fun burning hormones like Leptin to promote speedy weight reduction.
Here are the top detox foods to consume for weight loss:
- Green Tea
WheatgrassThis will help in cutting down the calories by half and ultimately show on you only within a few months. If you are planning on losing weight, you might want to refer to this article as this will give you a basic idea of the kind of foods you should eat to lose weight.