Healthy Food For Weight Loss For All Fitness Levels

Weight loss has become a fundamental fitness goal for many working people these days. Following a diet and workout plan can be really tough for them which is why we bring to you some healthy food items which will help you lose weight.

Almonds

Protein Payout: 164 calories, 6 g protein

Our favorite Almonds are nothing less than natural weight-loss pills. Combined with a calorie-restricted diet, consuming a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oil—after just two weeks! (And in this study of overweight and obese patients, after 24 weeks, those who ate the nuts experienced a 62 percent greater reduction in weight and BMI!) For optimal results, eat your daily serving before you hit the gym. Almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts

Cashews

Protein Payout: 157 calories, 5 g protein

Cashews are a good source of protein, phosphorus, magnesium, calcium and copper, and shouldn't be overlooked as one of your go-to nuts. Magnesium boasts a myriad of health benefits such as helping your body relieve various conditions like constipation, insomnia, headaches and muscle cramps, as well as regulating the immune system and supporting brain function. They also contain a good amount of biotin, which will help keep your locks shiny and lustrous.

Peanut Butter

Protein Payout: 2 tablespoons, 191 calories, 7 grams of protein

This creamy spread is downright addictive. While eating too much peanut butter can wreak havoc on your waistline, a standard two-tablespoon serving provides a solid dose of muscle-building protein and healthy fats. According to a 2014 study published in The American Journal of Clinical Nutrition, consuming peanuts can prevent both cardiovascular and coronary artery disease — the most common type of heart condition. Look for the unsalted, no sugar added varieties without hydrogenated oils to reap the most benefits. If you're tired of plain old PB&J sandwiches, try stirring the spread into hot oatmeal, smearing it on fresh produce, or blending it into your post-workout smoothie.

Beans

Protein Payout: 1/2 cup, 109-148 calories, 7-10 grams of protein

Beans are good for more than just your heart. They're loaded with proteins, antioxidants, vitamins and minerals that can benefit your brain and muscles, too. Not to mention, they digest very slowly, which can help you feel fuller, longer, and fuel weight loss efforts without causing feelings of deprivation. Look for easy-to-use, pre-cooked BPA-free varieties that come in a pouch or a box. Add them to soups and salads or mix them with brown rice and steamed vegetables to create a hearty—yet healthy—dinner. Big into snacking? Mix black beans with some salsa and corn, and serve with some whole grain crackers (just make sure they are one of our go-to healthy crackers for weight loss) in place of your favorite packaged dip.

Peas

Protein Payout: 1 cup, 118 calories, 8 g protein

It's enough to make Popeye do a spit take: Despite their wimpy reputation, a cup of green peas contains eight times the protein of a cup of spinach. And with almost 100 percent of your daily value of vitamin C in a single cup, they'll help keep your immune system up to snuff. Layer them into a mason jar salad or add them to an omelet to boost eggs' satiating power.

Guava

Protein Payout: 1 cup, 112 calories, 4.2 g protein

The highest-protein fruit, guava packs more than 4 grams per cup, along with 9 grams of fiber and only 112 calories. With 600 percent of your DV of Vitamin C per cup — the equivalent of more than seven medium oranges! — the tropical fruit should merengue its way into your shopping cart ASAP.

Spinach

Protein Payout: 1 cup (cooked), 41 calories, 5 grams of protein

Popeye's favorite veggie is a great source of not only protein but also vitamins A and C, antioxidants and heart-healthy folate. One cup of the green superfood has nearly as much protein as a hard-boiled egg—for half the calories. Looking to get the biggest nutritional bang for your buck? Be sure to steam your spinach instead of eating it raw. This cooking method helps retain vitamins and makes it easier for the body to absorb the green's calcium content. Add a handful to soups, omelets, pasta dishes and veggie stir-fries, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon. And don't feel like you have to double down on the greens.


So these are the healthy food items on the agenda today, make sure to take some out and exercise or be active in different ways like regular walking, running or sports to make the most of these weight loss food items. 

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May 21, 2019

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