A NHANES study showed that avocado consumers have a better health, and lower risk of metabolic syndrome than those who don’t eat avocados.
A typical serving of 100 grams avocado provides 160 calories, 15% vitamin C, 16% vitamin B-6, 2 grams protein, 15 grams fat and 7 grams dietary fiber.
Avocados are rich in vitamins, antioxidants, and healthy fats which give many health benefits such as losing weight, lowering cholesterol and reducing risk of colon cancer.
Bananas are a high source of vitamins and dietary fiber, bananas provide a wide variety of healthy nutrients such as vitamin C, vitamin B-6, magnesium and natural sugar. A small banana (6″ to 6-7/8″ long) (101 g) contains 90 calories, 14% vitamin C, 20% vitamin B-6, 1.1 grams protein, 0.3 gram fat and 10% potassium.
Resistant starch, a fiber found in bananas, which aids in calorie intake control, increases fat-burning by 20%-25%, and reduces risk for development of overweight and obesity.
Beans are an important source of protein, minerals and fibers which take an important role in weight loss, and achieving improvements in cholesterol and blood pressure. 100 grams of bean provides 341 calories, 12% calcium, 27% iron, 15% vitamin B-6, 42% magnesium , 22 grams protein and 16 grams dietary fiber.
A study published in the European Journal of Nutrition showed that you can lose up to 17 pounds in 8 weeks with calorie-restricted diets containing beans, chickpeas, peas or lentils.
Blueberries are not only tasty, but are low in calories and plentiful in vitamins which are essential for the growth and repair of tissues in all parts of your body; and antioxidants which help prevent the free radical damage associated with the development of cancer. A cup of blueberries (148 g) has 85 calories, 3.6 grams dietary fiber, 15 grams natural sugar, 24% vitamin C, 2% iron, 5% vitamin B-6 .
Blueberry intake enhances fat burning and storage, improve blood sugar levels and lower cholesterol.
5. Brown Rice
Brown rice is a natural wholesome food and an excellent source of essential minerals such as manganese, iron, zinc, phosphorous, calcium, and magnesium. A cup of brown rice (195 g) contains 216 calories, 3.5 grams dietary fiber, 5 grams protein, 88% manganese, 4% iron, 15% vitamin B-6 and 21% magnesium.
Brown rice provides 88 percent of the recommended daily manganese intake. Manganese is an important mineral which helps digest healthy fats promoting weight loss.
Cheese is a major agricultural product which contains fats, protein, sodium, phosphorus, and calcium. Cheese is great for weight control, and has more calcium than most other foods. A slice of cheese (28 g) has 104 calories, 9 grams fats, 5 grams protein, 19% sodium, 29% calcium, 5% vitamin A, 1% vitamin D and 6% vitamin B-12.
According to Danish researchers, eating cheese may help prevent obesity and increase metabolism.
7. Dark Chocolate
Dark chocolate has a wide variety of benefits such as weight loss, stabilizing blood cholesterol, controlling appetite and reducing cravings. It also improves your mood, and strengthens your brain. A bar of dark chocolate (100 g) contains 546 calories, 7 grams dietary fiber, 5 grams protein, 43 mg caffeine, 5% calcium, 44% iron, 3% vitamin B-12 and 36% magnesium.
A study in Germany showed that dark chocolate can speed up weight loss. If you eat chocolate 20 minutes before lunch and dinner, you can cut down on appetite up to 50%.
Yogurt is one of the healthiest foods for losing weight, It’s packed with protein and calcium, two nutrients that most of people don’t get enough for recommended daily intake. A container of yogurt (170 g) provides 100 calories, 17 grams protein, 6% potassium, 18% calcium, 21% vitamin B-12, 5% vitamin B-6 and 4% magnesium.
In addition to this, yogurt is a natural probiotic, which keeps your gut healthy. Yogurt as a part of your breakfast smoothie can prove to be the best time to take probiotics as well as kick-start your metabolism to keep your body weight, in check.
Eating yogurt with a low calorie intake diet, you can lose 20 percent more weight and 80 percent more belly fat than those who skip the yogurt, according to research from the University of Tennessee, Knoxville.
9. Green Tea
Drinking green tea helps reduce blood pressure, inflammatory biomarkers and oxidative stress; stabilizes blood sugar. A compound in green tea can kill mouth cancer cells while leaving healthy cells undamaged. A research found that exercisers who drink green tea may lose twice as much weight as those who don’t.
After 16 weeks, when combined with exercise, green tea helps reduce body mass up to 27 percent and fat by 36 percent.