Contrary to your belief, eating healthy doesn’t have to be dull, especially regarding weight loss. With various healthy food options available, you can easily conjure up diet recipes for weight loss that are delicious and satisfying for your palate. This blog introduces you to the 15 healthiest foods for weight loss and some quick recipes to help you achieve your weight loss goals without compromising taste and flavour.
15 Healthy Foods for a Lighter You
Transform your mealtimes by incorporating these 15 healthy foods in your diet recipes for weight loss:
Eggs
Eggs are one of the most nutrient-dense and healthiest foods for helping you feel full as they are high in protein and fat. A study that included 50 obese and overweight individuals found that eating buttered toast and eggs for breakfast instead of cereal and milk increased participants’ feelings of fullness for the next four hours.
Leafy Greens
Leafy green vegetables such as spinach, kale, and collard greens contain plant-based protein and fibre high in antioxidants and minerals. Besides being extremely nutritious, these leafy greens also help you stay hydrated and full for longer.
Fish
Fish must be included in your diet recipes for weight loss. It contains protein, healthy fats, and iodine that can help you feel full while giving you the ultimate nutrient boost you need for a healthy mind and body. Research proves that individuals consuming a diet containing fish, eggs, and vegetables are less likely to be obese than individuals who consume refined grains, red meat, and processed foods.
Greek Yogurt
Greek yoghurt is high in protein, which can help you feel full for longer. It can also speed up fat loss by altering the gut microbiome. Due to its probiotic nature, Greek yoghurt is a tasty and effective fat-loss ingredient in many diet recipes.
Apples
This crunchy, sweet fruit is a favorite among food enthusiasts and one of the healthiest foods for weight loss. It is a rich source of fibre that promotes weight loss and feelings of fullness. Furthermore, apples contain polyphenols, carotenoids, and other vital nutrients for a healthy body. Research shows that consuming apples may aid in losing weight and preventing obesity in children.
Whole-grain Bread
Whole-grain bread is beneficial for weight loss and has been shown to help eliminate more belly fat compared to refined grains. It contains fiber, which keeps you full for longer, making it easier to avoid cravings and helping you lose excess weight.
Berries
Known as low-calorie nutrient powerhouses, berries contain antioxidants and vitamins. Adding different types of berries to your diet recipes for weight loss can add flavour and crunch to your meals while satisfying your cravings. A study found that people given a 65-calorie snack containing berries ate less food at a subsequent meal than those given candy with the same number of calories.
Oatmeal
Oatmeal promotes healthy gut bacteria, promoting satiety and helping you stay full longer—the fibre and protein found in oatmeal slow digestion, reducing cravings and binge eating.
Milk
Milk contains various nutrients, such as calcium, Vitamin D, phosphorus, and magnesium. It has been found to aid in weight loss and is an important ingredient in diet recipes. A study including over 18,000 middle-aged and elderly women found that eating more high-fat dairy products was associated with less weight gain and a lower risk of obesity.
Nuts
Although high in fats and carbohydrates, nuts are nutrient powerhouses, and even small amounts of nuts consumed regularly can have enormous health benefits. Nuts also aid in weight loss, as evidenced by a study of 65 obese individuals. These individuals were administered a low-calorie diet supplemented with almonds compared to a low-calorie diet supplemented with complex carbs. At the end of 24 weeks, it was found that those on the almond diet had a 62% greater reduction in weight and BMI.
Chickpeas
Chickpeas are an excellent source of fibre, protein, and essential nutrients such as folate and potassium. Due to their high fibre content, chickpeas are used in diet recipes for weight loss as they control appetite and give a satiated feeling. A study found that those women who ate chickpeas instead of white bread consumed fewer calories at their next meal.
Green Tea
Green tea contains antioxidants that burn belly fat and aid in weight loss.
Broccoli
Broccoli is low in fat and rich in fibre, making it a great addition to diet recipes for weight loss.
Quinoa
Eating quinoa at mealtimes can aid in weight loss as it is high in fibre and low in fats. Moreover, adding quinoa to your recipes can prove it is one of the healthiest foods for weight loss.
Avocados
Avocados prevent weight gain by helping you feel full for longer. This nutrient-rich fruit is high in fibre and should be included in diet recipes for weight loss.
Breakfast Recipe for Weight Loss
Greek Yogurt Parfait
Ingredients:
- 1 cup plain Greek Yogurt
- ½ cup berries (strawberries, blueberries, raspberries)
- 1 tbsp honey or maple syrup
- ¼ cup low-sugar granola
Instructions:
- In a glass bowl, layer half of the Greek Yogurt
- Add half of the mixed berries on top
- Drizzle with honey or maple syrup
- Repeat layers with remaining ingredients
Lunch Recipe for Weight Loss
Chickpea and Spinach Salad
Ingredients:
- 1 cup chickpeas
- 4 cups spinach
- 1 diced cucumber
- 1 cup cherry tomatoes
- 2 tbsp olive oil
Instructions:
- In a bowl, combine chickpeas, spinach, cucumber, and tomatoes
- Drizzle with olive oil and lemon juice
Dinner Recipe for Weight Loss
Grilled Salmon with Quinoa and Veggies
Ingredients:
- 1 salmon fillet
- 1 cup cooked quinoa
- 1 cup steamed broccoli or carrots
- 1 tbsp olive oil
Instructions:
- Season salmon with olive oil, lemon, salt, and pepper
- Grill or pan-sear for 5-6 minutes until cooked
- Served with cooked quinoa and steamed veggies.
The Last Word
Losing weight is a tough journey, and it is important to select nutritious and healthy foods. Incorporating some natural and processed-free foods in your diet recipes for weight loss can be a huge step towards achieving your weight loss goals.
