Foods to consider while shedding some extra weight

Pratikshya Khanal
Read Time = 3 mins

While trying to lose some extra weight, it is also important to be mindful of portion sizes. Though physical activities may help, consuming less calorie is essential for losing weight. A calorie deficit is effective for healthy an sustainable weight loss.

Researches has revealed that some foods may have an impact on appetite, which could be beneficial for weight loss when incorporated into your diet. During weight loss journey it is easy to only eat less and exercise more. But keeping an eye on what types of food to eat is also equally important.

We should always buy nutrient-dense foods especially when we are trying to shed some extra weight. Foods that provide protein and fiber could be especially helpful for weight management. Whereas, packaged or ready to eat foods, sugary beverages, red meats, and processed meats are associated with weight gain. Also it is best to limit fried foods, foods with added sugar, high-fat meats, and processed foods when trying to lose some weight. And opt for foods that have been baked, broiled, or grilled.

Researches has revealed that some foods may have an impact on our appetite, which can be beneficial for weight loss. Let’s have a look at some of those foods,


Eggs are among the most nutritious foods one can eat. They are a great source of high-quality protein and healthy fats like omega-3s. Eggs also contain many essential vitamins and minerals such as vitamins A, B2, B12, D, folate, selenium, calcium, phosphorus, and zinc. Also, when you have protein rich eggs for a meal, it will keep you full until next meal. And that will help you to make a healthy choice for your next meal avoiding unhealthy munchies as well as the added calories.


As a group, beans, chickpeas, lentils, and peas are known as pulses. They influence weight loss by their effect on fullness, as well as their protein and fiber content. Pulses contain soluble fiber that may slow down digestion and absorption. Eating protein leads to the release of hormones that signal fullness. Researchers have also looked at the effect of the consumption of pulses on weight loss. Weight loss diets that included pulses resulted in significantly greater weight loss than those that did not.


Nuts contain protein and fiber, which help explain their influence on body weight. They also contain healthy fats and other beneficial nutrients. They are an energy-dense and filling food, hence can be consumed while on the go for weight loss. While nuts are good option to include as part of a healthy diet, but moderation is still essential.


Avocados are a fruit that provides fiber and beneficial fats, as well as many other nutrients. Researches suggests that avocados may also help promote weight management. A research conducted on adults found that people who consumed avocado weighed significantly less and had a lower BMI than those who did not. Similarly, their risk for metabolic syndrome was lower than for those who did not consume avocado.


Fiber has been linked with weight management, and berries tend to be among the fruits of highest fiber content.
One cup of raspberries or blackberries provides 8 g of fiber. Berries are also rich in antioxidants which help enhance the immune system, lower stress, and in turn ramp up the metabolism, which leads to weight loss. Berries can consumed alone or with many foods, such as oatmeal, yogurt, or salads. It will provide you with additional

Cruciferous vegetables:

Cruciferous vegetables are low in calorie, diuretic and rich in vitamins and minerals, which make them highly beneficial for cleansing the body. Also they are very filling because of the high fiber content. All of their attributes make them a perfect addition for weight loss diets.

We must keep in mind that no single food can magically burn the calories away. Weight loss is about eating healthy whole foods in careful portions. Research also shows that even if a particular diet results in weight loss for one person, it may not be effective for another person due to individual differences in genes and lifestyle.

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