Top 10 Healthiest Foods For Building A Healthy Diet For Lose Weight

A  healthy  diet  menu  is something that most people know they should be incorporating healthy foods that can help your health diet  for lose weight. More than likely you know what sort of items comprise a  healthy  diet  menu , too. The problem is putting it all together and consistently eating healthy  the majority of the time.  Imagine a choice of foods that were tasty, nutritious and good for your health - i.e. they helped you maintain a healthy body weight, improved your overall mood, and reduced your risk of developing diseases.

These are 3 simple steps to organize a  healthy diet  menu that really easy :

Step 1  To Organize A  Healthy  Diet  Menu
Plan out a whole week and commit to eating  healthy  for that length of time. You plan so many other things in your life. Spending 15 minutes to sit down and create your menu for the week is no big deal. This is the start of a  healthy  lifestyle. There’s even a show on the Food Network that helps you plan out easy  healthy  meals for a week with minimal time and ingredient preparations.

Step 2 To Healthy  Diet  Menu
Avoid processed and packaged foods. You’ve got to realize that while a lot of these “items” (I can’t really classify them as food) are tasty, they have ingredients which actually work against your weight loss success.

Step 3 To Healthy  Diet  Menu
Incorporate variety! A wide array of brightly colored fruits and vegetables can make following a healthy  diet  menu , fun, pretty, and tasty. Blueberries and broccoli are considered “super foods” because of all their wonderful health benefits.

The goal of a successful  healthy  diet  menu  is to be well balanced and increase your intake of vital minerals, vitamins, and other necessary nutrients. You’ll feel more energized and start looking trimmer in no time. Plus, it’s just a great thing to do for yourself and your family.

Developing healthy eating habits isn’t as confusing or as restrictive as many people imagine. The essential steps are to eat mostly foods derived from plants—vegetables, fruits, whole grains and legumes (beans, peas, lentils)—and limit highly processed foods.
See Also : How To Eat Healthy And Lose Weight

Here Are Guidelines The Top 10 Healthiest Foods For Building A Healthy Diet For Lose Weight.

1. Radish To Weight Loss

It’s more than just a garnish, particularly if you want to lose some pounds! Radishes are very low in calories, high in fiber, and decompose slowly into your digestive system keep you full for longer.

Radishes are cruciferous vegetables that are added to all kinds of dishes and salads and are often considered a type of garnish. Radishes are red, crunchy and contain vitamins and minerals that are good for your health. Adding radishes to your diet can also promote weight loss if you combine this food with other positive meal choices.

Radishes are low in calories and if you replace some of your regular snacks that may be high in fat and calories with them, you will be consuming less. Vegetables, particularly when eaten raw or with little added fat or sauces, are low in calories but can be filling. Replacing foods that are high in fat and sugar with vegetables such as radishes will naturally reduce some of your caloric intake. One serving of 1/2 cup of radishes has only 12 calories.

A half cup of radishes contains 1 g of fiber, which is important for weight loss: fiber not only helps to lower cholesterol by binding to low-density lipoproteins (LDLs), increasing your fiber intake may help you to lose weight. Fiber is a portion of the plant that goes undigested and when you eat foods with plenty of fiber, you feel full longer. By eating radishes, you can add some fiber to your diet and work toward the daily recommended intake, which is 25 to 38 g each day for adults age 19 to 50.

2. Scallion To Diet

Scallions, is also known as green onions, are the perfect low-calorie, low-sodium, and fat-free flavor addition to almost any meal. Plus, Research has shown that the scallions (with onions and garlic) can help reduce the inflammation and the risk of some cancers. Add chopped scallions to omelets, salads, or stir-fries. 

Scallions are very low in calories; 100 g of fresh leaves provide just 31 calories. Nonetheless, they contain many noteworthy flavonoid anti-oxidants, plant fiber, minerals, and vitamins that have proven health benefits.

Being a leafy-greens, scallions naturally carry more plant-derived antioxidants, and dietary fiber than their fellow bulb (allium) members like onions, shallots, etc. 100 g fresh spring onions provide 2.6 g or 7% of daily-recommended levels of fiber.

They also have some other essential vitamins such as vitamin C, and K. In fact, scallions are one of the richest sources of vitamin K. 100 g of fresh greens provides 207 µg or about 172% of daily-recommended intake of this vitamin. Vitamin K has a potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of Alzheimer's disease.

Spring onions are plentiful in B-complex vitamins as well as some essential minerals such as copper, iron, manganese, and calcium. The leafy greens contain several vital vitamins such as pyridoxine, folic acid, niacin, riboflavin, and thiamin in healthy proportions. 100 g fresh leaves provide 64 µg of folates. Folic acid is essential for DNA synthesis and cell division. Their adequate levels in the diet during pregnancy can help prevent neural tube defects in the newborn babies.
See Also : Top 10 skinny foods for healthy weight loss

3. Spinach For Weight Loss

Did you know spinach can help you lose weight? When we consider which foods to incorporate into our diets to lose weight faster, we somehow often overlook spinach, but according to some researchers, spinach has great potential for aiding in healthy weight loss. 

This leafy green is especially known for its muscle building capacity. But spinach is also a wealthy source of herbal omega-3 and folic acid, This helps reducing your risk of heart disease, stroke, and osteoporosis. Aim for 1 cup fresh spinach or 1/2 cup cooked per day. A single cup of spinach contains just 7 calories and only 1 gram of carbohydrate, plus it provides you with iron, folate, magnesium, calcium and plenty of antioxidants. Making this filling, low-calorie food a regular part of your meal plan could aid weight loss

The effect of spinach on weight loss of a study conducted at Lund University in Sweden. The author of the study was Charlotte Erlanson-Albertsson, professor of Medicine and Psychology Chemistry.

The study included 38 overweight women and it lasted for 3 months. Every morning before their breakfast, participants had to take a green drink. One group received the drink that contained 5 grams of thylakoids (green leaf membranes found in spinach) and the second group of participants received a placebo. Participants didn’t know which group they belonged to, and the only instructions they received were to eat a healthy and balanced diet comprised of three meals a day. They were strictly advised not to go on any other diet.

Findings of the study were published on Lund University’s official website and in the journal Appetite. Results showed that the group who drank the placebo lost on average about 3.5 kg, while the group that received thylakoids lost 5kg on average. Furthermore, participants from the thylakoid group reported that they found it easier to stick to the three meals a day plan without experiencing any cravings.

4. Hearts Of Palm For Diet

They can not be the most common vegetables, but these white wonders expected to be a a staple food in your diet! With a minimum of calories, loads of fiber, and a delicious taste of artichoke, they are a wonderful addition to any meal.

Hearts of palm is a type of vegetable harvested from a number of palm tree species. The edible cores from the palm tree stems are firm and smooth, and described as resembling the flavor of an artichoke. Its crisp texture makes the food an ideal addition to salads and stir-fry meals. Palm hearts also contain beneficial nutrients and contribute to a healthy diet.

A 1-ounce serving of hearts of palm provides 32 calories, according to the U.S. Department of Agriculture National Nutrient Database. If you’re preparing a salad with palm hearts, note that many salad dressings contain calorie-rich oils and a palm heart salad topped liberally with dressing becomes a high-calorie dish. In addition to being low in calories, the same portion is fat free and has 1 gram of protein.

Most of the calories in palm hearts come from carbohydrates. A 1-ounce serving has 7 grams of total carbohydrates, including energy-providing complex carbs and natural sugars. You'll also get 0.4 grams of fiber, which isn't a large amount, but since most Americans barely consume half of their recommended daily allowance of fiber, every little bit helps. It's best known as roughage that keeps you regular, but fiber is also essential for lowering cholesterol and preventing spikes in blood sugar that can lead to weight gain and type 2 diabetes.

5. Cucumber Helps You Lose Weight

Cucumbers are rich in vitamins, minerals and antioxidants and have a whole host of health benefits associated with them. One benefit is their ability to help you lose weight. A cucumber is approximately 90 percent water, which makes it an ideal snack for when you are trying to lose weight. It is also a perfect ingredient for cool summer dishes like Sicilian Orange Cucumber Salad.

Cucumbers are one of the vegetables with the highest water content, which means they offer valuable vitamins and minerals, yet they’re super low in calories — with only about 16 calories per cup. Since they’re about 95 percent water, they do a good job of taking up room in your stomach and visually adding volume to meals without weighing you down.

This means you can eat more and feel satiated while still sticking to an overall healthy, low-calorie or low-carb weight loss plan. Plus, cucumber nutrition can help quench thirst and prevent the desire to snack due to dehydration.

Cucumbers are rich in vitamins, minerals and antioxidants and have a whole host of health benefits associated with them. One benefit is their ability to help you lose weight.

In nutrition, calories are used to describe the amount of energy your body absorbs when certain foods are eaten. For example, 100 g of macadamia nuts contain 718 calories. That’s a huge difference compared to watercress, which only has 11 calories per 100 g. The main reason for this difference is because macadamia nuts are mainly made up of fat and protein, whereas watercress is made up of water.

The simplest way to lose weight is to be in a calorie deficit. What this means is that you consume fewer calories everyday than what your body uses up. If you do this, your body will end up using it’s excess fat stores as a source of energy. The more fat your body burns, the thinner you become.

When you eat cucumbers, they take up a fair bit of space in your stomach. This means that you still end up getting a feeling of being full, but for fewer calories.

6. Romaine Lettuce for health diet

Not every lettuce is created equal. Choose Romaine as the base for your salad and you’ll not only add a variety of food textures and flavors to your meals, but also a big success nutritional value. Very low in calories and high in water content, romaine lettuce is a great source of vitamin A, vitamin K, folic acid and vitamin C.

The type of lettuce that you choose for your salads or other recipes is important. Different types of lettuce have varying degrees of nutritional value. If you prefer romaine lettuce, you should understand the caloric content and health benefits of this vegetable.

Romaine lettuce is the perfect supplement to a weight loss diet. To lose weight effectively, you must take in fewer calories per day from food than your body uses. Because romaine lettuce only contains 17 calories per serving, you may eat large portions of romaine lettuce and still lose weight. In addition, romaine lettuce has a high water content, which can help you feel full quicker when eating. Include romaine lettuce in your lunch or dinner salads to improve your weight loss efforts.

The fiber content of romaine lettuce makes it an good supplement for a clean digestive tract. Specifically, romaine lettuce contains 2 g of fiber per serving, which is 5 percent of your recommended daily value. Fiber is a substance that is not digested, so it acts as a sponge to push waste through your intestinal tract, and high fiber diets have also been linked to a lower risk of heart disease and diabetes. To work effectively, you must drink at least eight glasses of water per day, or you may become constipated and have hard stools.

7. Lemon help you lose weight 

Lemons are one of the best nature’s weapons in the burning fat war. A diet comprised of lemons will help you lose weight on a daily basis and you will be able to achieve the body figure that you’ve always wanted.

Lemons offer some amazing benefits to health. Studies have shown that the odor of the lemon oil can actually create a greater feeling of concentration, while increasing vigilance. Lemons also contain pectin, a soluble fiber that has been shown to help with weight loss, so add a little lemon to your water for a sensation of fullness and prevent cravings between meals.

Lemons can help us lose weight and are also good for our overall health. They’re rich in vitamin C and antioxidants, and their acidity promotes good digestion and protects the liver. But there’s more: lemons have diuretic properties, which is detoxifying and therefore promotes the burning of fat. Some people follow a very strict diet for about five days, in which mainly fruits, vegetables, and lemon juice are consumed. As we said, it’s highly restrictive. But to achieve our goals, it’s not necessary to go to such extremes. Consuming lemon in diverse ways and following a balanced nutritional intake every day will help get we lose weight

8. Cabbage diet

Cabbage as an excellent food for losing weight, but this is just one of the hundreds of varieties of cabbage that offer fantastic benefits to health. For maximum rewards, cook your cabbage by steaming. Research has shown that cabbage steamed retains more cancer-fighting enzymes than raw or microwaved versions.

If you are trying to improve your diet, cabbage should be at the very top of your grocery list. Cabbage can vary in color from green to red and purple, and the leaves can be smooth or crinkled. 

Cabbage is frequently recommended for people who want to lose weight in a healthy way. Since cabbage is packed with so many beneficial vitamins, minerals, and other nutrients, it is a healthy dietary option for people to eat a lot of, and it is quite filling, since it has high levels of fiber, which add bulk to the bowels. However, cabbage is extremely low in calories, only 33 calories in a cup of cooked cabbage. Therefore, people can go on the popular “cabbage soup” diet, and eat plenty of food to stay healthy, without gaining excess weight!

Cabbage acts as a good detoxifier too, meaning that it purifies the blood and removes toxins, primarily free radicals and uric acid which are primary causes of rheumatism, gout, arthritis, renal calculi, skin diseases, and eczema. This detoxifying effect of cabbage is due to the high content of vitamin C and sulphur in cabbage.

Basically, that very common component of your Chinese dishes could be a miraculous addition to your diet. Don’t be afraid to add cabbage to your daily diet, whether it is in your soup or salad, and that small change will help you live a healthier and longer life.

Cooked cabbage is how most people get it into their diet or system, but the cooking actually causes many of the nutrients to be lost, particularly the high levels of vitamin-C, and the other nutrients will become harder for the body to absorb. The best option is to eat the cabbage raw!

9. Green Beans For Weight loss

The green bean is a versatile vegetable that is both low in fat and high in dietary fiber. If you're trying to lose weight, adding green beans to your diet may provide essential nutrients without adding excess calories. Fortunately, green beans can be eaten raw, as well as used in healthy dishes like soups and side dishes. Understanding how to incorporate green beans into your weight loss plan can help you enjoy this low-calorie, low-fat vegetable.

Do not be misled by their rich green color. Green beans are an excellent source of pigments such as carotenoids, the same powerful antioxidants found in carrots and tomatoes. For maximum flavor and nutrition, cook green beans whole by steaming them.

The biggest way green beans can help you lose weight is with their extremely high fiber content. They’re so fibrous, in fact, that they provide a whopping 12 percent of your total daily fiber recommendation – all with just one cup of the stuff.

Fiber has a number of huge benefits for your waistline: First, it takes your body a while to digest, so it leaves you feeling fuller longer and it staves off those unwanted cravings. That means fewer calories consumed and an easier weight loss journey on the whole.

The fiber of green beans also helps manage your blood sugar levels, which helps you ward off those afternoon sugar cravings, and it promotes digestive health, removing toxins from your body, cleaning out your intestines and staving off bloating.

The complex carbs in green beans help with your blood sugar too, cutting down on the amount of insulin your pancreas produces. Because insulin is linked to fat storage, the reduction of this hormone can greatly improve your chances of weight loss.

To top it all off, green beans are also extremely low in calories, making them the perfect snack or side dish when you’re watching your weight. A full cup of green beans contains a mere 31 calories – less than 2 percent of your total daily calorie allotment. That’s pretty crazy!

10. Strawberry Help Your Weight Loss

Strawberries served many great health benefits! According to researchers from the University of Warwick, nibble on this popular summer treat could help prevent heart disease and diabetes. Also it can be very helpful to use berries as the base for a healthy smoothie. They add tons of flavor for only a few calories, the mark of all the best foods for weight loss.

Berries are potent sources of antioxidants that essentially act like little bodyguards protecting cells from damage, which can lead to premature aging and disease. But antioxidants are also linked to weight control. Some exciting new research from the University of Florida found that people who consume more antioxidants weigh less, even when they don’t eat fewer calories. 

Berries are a terrific source of fiber, another key factor in weight control. Research has found that for every gram of fiber we eat, we eliminate seven calories, so consuming the recommended 25 to 35 grams daily could cancel out nearly 300 calories, enough to result in a 30 pound weight loss in one year’s time. 

Another study in Brazilian dieters found that over a six month period, each additional gram of fiber resulted in an extra quarter pound of weight loss. Raspberries in particular have the best ratio of carbohydrate to fiber. Of their 15 grams of carbohydates per cup, eight are fiber.

Strawberries in particular have been shown to reduce blood sugar and insulin levels after meals. Scientists believe that a key antioxidant in strawberries blocks the activity of an enzyme responsible for breaking starch into simple sugar, which means fewer simple sugars are released into the blood stream, lowering the blood sugar and the corresponding insulin response. This is key for weight control because insulin shuttles excess sugar into fat cells. Check out my strawberry avocado taco snack recipe for a new way to enjoy the healthy fruit.

In addition to weight loss, berries have been shown to boost bone density, maintain healthy vision, protect against the sun’s UV rays, slash the risk of cancer and Parkinson’s disease, fight infections, and keep your brain young.