You’ve probably heard about the obesity epidemic in the United States. Well, it’s not just an epidemic—it’s a problem. About 79 million Americans are classified as obese, which means that they have a Body Mass Index (BMI) of over 30. That’s more than one-third of the population. And the statistics don’t lie: obesity is responsible for more than 150 diseases and health conditions. It’s also one of the major causes of death in the country. It’s no wonder the topic of weight loss feels so urgent.
There are certainly a number of factors that contribute to obesity. Genetics, metabolism, and environmental factors are all connected to increased body weight. To help readers find the healthiest ways to lose weight, we’ve collected ten foods that science shows promise in reducing obesity.
So whether you’re looking to lose a few pounds or even a few dozen, these foods may be exactly what you need.
1. Salmon
Like many other fish, salmon is a good source of high-quality protein and healthy fats. It’s also a great source of vitamin D, which can help maintain strong bones. One study from the Harvard School of Medicine show that participants who ate the most salmon had the lowest body weight and BMI, suggesting that eating salmon can help reduce obesity. The fish is also high in vitamin B, which facilitates normal brain function. Those who ate the most vitamin B-rich food, such as salmon, had a higher score on mental acuity tests compared to individuals who ate the least amounts of vitamin B-rich food. So if you’re looking to improve your mental health, you could try incorporating more salmon in your diet.
2. Beans
Beans are a great source of fiber and protein. They’re also high in iron, which is vital for both men and women. However, men need more of it than women, so it’s best to eat more beans as part of a weight loss plan. One study from the Harvard School of Public Health show that women who consumed the most beans had a 48% lower risk of obesity compared to those who ate the least amount of beans. The study also concluded that women who ate one or more cups of coffee a day had a 41% lower risk of obesity. So it seems that having beans in your diet could help both men and women with their weight loss efforts.
3. Broccoli
Broccoli is a cruciferous vegetable that provides numerous health benefits. It’s high in vitamin K, vitamin C, and fiber. One glass (15 grams) of broccoli contains about 60 calories, 5 grams of fiber, and about 10% of the daily vitamin C requirement. Vitamin C reduces obesity by boosting the body’s vitamin D levels. This helps the body stay hydrated and properly metabolize fats. Broccoli also contains an ingredient known as sulforaphane, which scientists believe has anti-obesity properties. Like many other foods mentioned on this list, broccoli is high in fiber, which makes it a good option for those who are trying to lose weight. It’s also low in calories, which is always a good thing.
4. Brussel Sprouts
Brussel sprouts are a great source of fiber and vitamins. They contain vitamins C, A, and K as well as antioxidants. One cup (around 70 grams) of brussel sprouts contains about 150 calories, 10 grams of fiber, and 5% of the daily vitamin C requirement. Vitamin C reduces obesity by boosting the body’s vitamin D levels. This helps the body stay hydrated and properly metabolize fats. Brussels sprouts are also a good source of thiamin and iron. Those who are looking to lose weight should eat more of these vegetables.
5. Carrots
Carrots are a great source of vitamin A, which is important for maintaining healthy vision and a strong immune system. One medium carrot (100 grams) contains about 175 calories, 13 grams of fiber, and 10% of the daily vitamin A requirement. Vitamin A reduces obesity by improving appetite and increasing metabolism. It also helps the body produce more insulin, which encourages the storage of calories as fat. So if you’re looking for a food that will help you maintain a healthy weight, eat more carrots.
6. Grapefruit
Grapefruit is a popular fruit with a powerful taste. It’s high in vitamin C and contains significant amounts of vitamin A and vitamin B. One small grapefruit (15 grams) contains about 45 calories, no fiber, and no other nutrients. Researchers are yet to find clear evidence that grapefruit helps with weight loss. However, it’s commonly believed to have an effect on the metabolism. Those who eat grapefruit for weight loss should do so only as a snack, limiting their intake to no more than one a day.
7. Blueberries
Blueberries are high in antioxidants, which act as small fighters in the body. They help protect cells from damage and maintain a healthy immune system. One cup (130 grams) of blueberries contains about 225 calories, 2 grams of fiber, and 25% of the daily vitamin C requirement. Vitamin C reduces obesity by boosting the body’s vitamin D levels. This helps the body stay hydrated and properly metabolize fats. Blueberries are also a good source of the antioxidants vitamins A and E, which have anti-inflammatory properties.
8. Cauliflower
Cauliflower is a member of the cruciferous plant family. It’s a great source of nutrients and fiber. One cup (80 grams) of cauliflower contains about 160 calories, 13 grams of fiber, and 10% of the daily vitamin C requirement. Vitamin C reduces obesity by boosting the body’s vitamin D levels. This helps the body stay hydrated and properly metabolize fats. Like broccoli, cauliflower contains a compound called sulforaphane, which scientists believe has health-promoting properties.
9. Sweet Potatoes
Sweet potatoes are a good source of nutrients and fiber. They contain vitamins A, C, and B6 as well as minerals iron, potassium, and magnesium. One medium sweet potato (125 grams) contains about 210 calories, 15 grams of fiber, and 15% of the daily vitamin C requirement. Those who are looking for a healthier option should try eating more sweet potatoes.
10. Eggplant
Eggplant is another member of the botanical family known as the nightshade. It’s high in antioxidants and nutrients. One medium eggplant (125 grams) contains about 175 calories, 13 grams of fiber, and 40% of the daily vitamin C requirement. Vitamin C reduces obesity by boosting the body’s vitamin D levels. This helps the body stay hydrated and properly metabolize fats. Eggplant is also a good source of antioxidants, vitamins A, B6, and C, and minerals calcium, iron, and magnesium. Those who are trying to lose weight should eat more of these vegetables.
Now that you’re equipped with the basics about weight loss research, let’s get back to the subject at hand. Which foods are most effective for weight loss? There’s no easy answer to that question. It depends on a number of factors, including your genetics, your metabolism, and what your favorite foods are. That’s why it’s best to look for foods that help you achieve your desired weight rather than trying to find a single food that does the trick. It’s also recommended that you eat multiple foods instead of relying on a single food to provide your nutrients. Variety is the key to a healthy diet.
How to Lose Weight
The above-mentioned foods might not be the only ones that help with weight loss. There are certain lifestyle changes that you can make to speed up your fat burning process. Make sure to incorporate these into your routine:
- Warm up your muscles before exercising
- Hydration is vital during exercise
- Eat plenty of protein
- Reduce the amount of sugar you consume
- Don’t overtrain
- Stay away from processed foods
- Get enough sleep
- Stay active
If you want to lose weight, eat fresh fruit and vegetables every day and take note of how you’re feeling. If you’re not enjoying the food you’re eating, you’re going to have a difficult time shedding those extra pounds. Pay close attention to how you’re feeling, and make changes where necessary. With a little bit of effort, you’ll find that losing weight doesn’t have to be as difficult as you think it is.