Weight Loss Food Guide

weight loss food guide

Weight Loss Food Guide

                                                                                                                      weight loss food guide

 Weight Loss Wiki

Finding a list of healthy foods to eat is not as easy you would think. There are a lot of amazing foods in the world that can increase your well being and make you look amazing. It is just about finding them.

What is healthy food?

Healthy food is food that is healthy. Now that might sound oversimplified but that is what it is. You can generally tell what food is healthy and what food is not. Fruit and vegetables are the obvious choice. The problem is that every corner seems to be filled with a fast food joint. This makes making the healthy choices a little bit harder.

Why fruits and vegetables?

They may seem dull to eat but they are the “bread and butter” of healthy foods. You could make a list of healthy foods to eat right now by simply visiting the fruits and vegetables section of any supermarket. Why is this?

Fruits and vegetables contain all the vitamins that your body needs on a daily basis. This includes vitamins A, B, C, D and E. They all serve different areas of the body. On top of this they are also very low in fat. So you are eating food but not storing anything. The low quantity of carbohydrates that they are made of is burnt of quickly throughout the day. Celery for example is in fact considered a negative calorie food. You actually lose weight eating it.

Science is finding that these foods and drinks can help you shed pounds more easily and quickly

Staying at a healthy weight  is a balancing act between calories consumed and burned. Exercise is one good strategy, especially aerobic activities, like brisk walking, swimming, dancing and biking. But it also pays to take advantage of any and all foods that can burn fat, curb appetite and tweak your metabolism into overdrive. Here’s a look at five foods that do just that.

1. Dried Beans Foods rich in water-soluble fiber, like kidney beans, chickpeas and black beans, not only help you feel full at meals but they may even target your stubborn spare tire. In a 2011 study, researchers noticed that for every 10 grams of soluble fiber eaten over the course of a day there was a corresponding 3.7 percent decrease in abdominal fat over a five-year period.

“There is mounting evidence that eating more soluble fiber and increasing exercise reduces visceral or belly fat, although we still don’t know how it works,” said Dr. Kristen Hairston, assistant professor of internal medicine at Wake Forest Baptist Medical Center in North Carolina and lead author of the study. “Although the fiber-obesity relationship has been extensively studied, the relationship between fiber and specific fat deposits has not. Our study is valuable because it provides specific information on how dietary fiber, especially soluble fiber, may affect weight accumulation through abdominal fat deposits.”

For more details on various types of fiber and weight loss, check out this article from WebMD.

2. Salmon One of the biggest food helpers on the path to weight loss is protein — preferably lean protein, which is better for the heart and overall health. The simple explanation is that a good dose takes longer to digest than carbohydrates, keeping you satisfied and therefore making you less likely to overeat between meals. It doesn’t hurt that the body burns more calories digesting proteins than it does carbs. But the intriguing thing about fish as your protein source — salmon, in particular — is that preliminary reports suggest salmon plays a role in modulating insulin levels or insulin sensitivity.

The key word here is preliminary. Still, two reports bear mentioning. In one 2009 study, scientists fed three groups of volunteers low-calorie diets: no seafood (the control group), lean white fish or salmon. Everyone lost weight, but the salmon eaters had lower fasting insulin levels, which is far better for overall health. Weight loss is one partial explanation, researchers say, but the compounds in salmon (perhaps omega 3 fats like EPA and DHA) might also contribute to modulating insulin.

In an unrelated 2011 study with animals, Canadian researchers found that a group fed salmon protein had significantly lower weight gains than groups eating other varieties of fish. What’s happening here is still part mystery, yet it could be a win-win. Choosing salmon as your lean protein source might not only help you lose weight, but also help prevent the insulin resistance that can lead to type 2 diabetes in later years.

Wild salmon is leaner than farmed. It contains plenty of protein minus unhealthy fats. Three ounces of cooked wild salmon contains 155 calories, 22 grams of protein and just 7 grams of fat, most of it the heart-healthy omega 3 variety.

3. Nuts Most dieters shy away from nuts due to their high fat content, but research suggests almonds, peanuts and other nuts offer special weight loss benefits. It all started with a 2001 landmark study from Harvard that found that participants following a Mediterranean-style diet that included nuts and peanuts lost greater amounts of weight and stuck with the diet longer than those on a different low-fat diet. (Harvard researchers now call the Mediterranean plan the best diet for losing weight.)

Then a 2003 study in the International Journal of Obesity discovered that an almond-eating group of overweight volunteers (eating 85 grams per day or about 3 ounces) lost 62 percent more weight and 56 percent more body fat than a nut-free diet group eating the exact same number of calories but no nuts. Research also confirms that women who eat nuts have lower body mass indexes, or BMI, than women who eat little or no nuts. Speculation is that the fat and protein in nuts helps keep dieters full longer.

Whatever the reason, all researchers say the key watchword is moderation — say, a couple of small handfuls of nuts a day. Count on a handful being about one ounce of nuts: 157 pine nuts, 49 pistachios, 24 almonds, 20 walnut halves, 20 pecans, 20 hazelnuts, 18 cashews or 12 macadamia nuts. Keep in mind, you can nullify all health benefits if nuts are covered with chocolate, sugar or salt.

4. Green Tea We’ve mentioned before that green tea contains antioxidants (called polyphenols) that may fight cancer and lower cholesterol levels. But studies suggest it might be time to add fat burner — or maybe we should say belly buster — to the list of health benefits.

Scientists seem to be zeroing in on a specific group of polyphenol compounds called catechins as the surprising force behind weight loss. A 2009 study from the Journal of Nutrition showed that a group of 132 overweight and obese adults doing moderate exercise for 180 minutes per week and drinking either a caffeinated beverage with green tea catechins or a control beverage with no catechins, had remarkably different weight-loss scenarios. At the end of 12 weeks, the exercisers drinking green tea with 625 milligrams of catechins lost more weight and more belly fat and had lower triglyceride levels than dieters drinking the catechin-free beverage.

It’s unclear how green tea promotes weight loss, but researchers suspect it may have something to do with revving up fat burning in the hours after a meal. A small 2013 Brazilian study confirms these findings. Researchers there found that overweight and obese women drinking green tea and following a program of resistance training lost more body fat, lowered their waist circumference and showed more significant increases in their resting metabolic rate than women who drank a placebo or green tea but didn’t exercise.

Bottom line: To net the fat-burning efforts of green tea it appears you need to pair your tea sipping with exercise.

5. Water Call it the forgotten weight loss aid, but studies continue to confirm that good old zero-calorie H2O is one of the cheapest and most effective weight-loss aids on the planet.

Will it work on a fiftysomething body? Definitely.

A 12-week 2010 Virginia Tech Study divided a group of overweight adults age 55-75 into two groups. All participants ate the same amount of calories, but half the group was asked to drink two cups of water before each meal; the other half drank no water. “We found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about 5 pounds more than dieters who did not increase their water intake,” said Brenda Davy, an associate professor in the College of Agriculture and Life Sciences at Virginia Tech, senior author on the study.

Davy says the exact mechanism responsible for weight loss is uncertain. She speculates it could be as simple as the fact that water fills up the stomach and makes you feel like eating less. In an earlier study, she and colleagues noticed that middle-aged and older adults who drank two cups of water before a meal ended up eating about 75-90 fewer calories. Another plus of choosing water as your beverage of choice before meals: There’s less room for calorie-rich options like soda, sugary cocktails or fruit juice.



If you are worried about losing weight, then information about protein shake diet plan will be very helpful for you. Several men and women are searching for solutions on how to get rid of excess weight within a short duration of time. Increasing numbers of individuals are following techniques to shed weight and thus, are leading a healthier life.

To help you grow and develop your muscles, bones, tissues and skins, protein is perhaps one of the perfect elements. The majority of physical coaches, trainers and sportsmen drink protein shakes in order to provide the required nourishment to the body. These types of shakes do not always consist of 100% of proteins. They are actually obtainable in a combination of nutritious fats, carbohydrates and proteins. There are specific diet programs that stimulate consuming protein shakes prior to going to sleep. Though, that depends on how many pounds you want to drop. And if you are thinking of reducing your weight and thus, have done a little bit of investigation on protein shakes, then you might have discovered that there are actually a variety of flavors available too in these shakes.

Lose Weight Quickly

Lose Weight Quickly

Protein shakes help you in shedding weight and enhancing lean muscle mass. Consequently, it keeps your energy level up throughout the day and provides you strength to carry out routine activities. Integrating these sorts of shakes with light workout, exercise and a nutritious diet, you will achieve your weight loss targets quickly.When you do exercise, protein shakes are helpful in supplying you the required nourishment as well as energy.

Now mainly for weight loss, you will find out an exclusive meal replacement shakes for males. These shakes suppress the food desires and provide a boost in the metabolic rate of the body. A number of commercial protein shakes also have dietary vitamins together with additional healthy vitamins that facilitate in strengthening your immunity and fighting certain diseases.

Always remember that protein shakes are not magical mixtures, but they can assist you to drop and even keep your ideal weight when taken in combination with healthy low-calorie food products. It is advisable not to drink too much of protein shake. Losing weight with the help of protein shakes is very simple and easy, but it needs control and discipline. Stick to the fundamentals and you will certainly have outstanding results.



If you wish to lose weight casually, that is, without undergoing hard dieting schedules and exercises, then down listed two tips will be extremely useful in getting rid of a significant amount of weight in one week only:

  • Take Low Calorie Yogurts For Snacks:


Negative Calorie Foods

Taking low calorie yogurts for snacks will do two important things for you. First, it will provide you a good small dose of protein to tide you over between different meals. Protein falls under the category of a natural hunger suppressant. Moreover, it speeds up the metabolic rate of the body. Taking yogurts between your foods also help in producing bacteria in the stomach which are known to be very beneficial. These bacteria facilitate the digestive system and also drive away the bad bacteria. Yogurts contain bifidobacterium and acidophilus which are termed as good bacteria and that is what you actually wanted.

  • Begin Your Day With Eggs:



Lose Weight Quickly

Starting your day with eggs is a very little thing but makes an extremely big difference in your weight loss attempts. It is unfortunate, but maximum people either hold back on breakfast or completely skip it. Breakfast is the most crucial meal of the day. If you want to take a heavy meal, morning is the actual time to have it. Just make sure that you consume approximately 20 grams of protein in your breakfast, it hardly matters what you eat. This will start the metabolism for the day and will help you to stay hungry for the rest of the day, even at night.

These two advanced tips will definitely help you to shed weight in one week without actually doing anything crazy.



A perfect body and a slim waist line is what every individual is looking for since ages. Nowadays, the desire to become slim is growing among people and thus, they are doing a lot of hard work to attain this perfect shape. Improper diet generally affects the thighs as well as the waist line. However, precise exercises and proper diet helps in reducing this increasing size.

Below are some exercises and diet tips that can have a direct impact on these parts of the body :


  • Running and Swimming:

Running and swimming make the cardio muscles of the butt stronger. These also assist in escalating the metabolic rate of the body and also perk up the stamina of an individual. It is advisable to carry out these activities for half an hour every day.

Low Calorie Food Lists

  • Side Bends and Stomach Flat Exercises:

It refers to the exercises that are performed to add flexibility to your waist line. Rotating waist to the left and right directions, lying down straight and stretching the stomach muscle etc. are some of the exercises that can help you to burn fats.

  • Aerobics:

Aerobics is one of the most effective exercises that can show even slight improvements in the body. Moreover, it also slims down the hip extension and side bends. Aerobics also helps a lot in decreasing the additional fat from the waist.



Foods For Weightloss

Drink a lot of water. It keeps digestion intact and therefore, assists in the reduction of the weight.

  1. Take a protein and carbohydrates rich breakfast.
  2. Try to avoid consuming proteins after the mid-day food.
  3. Never skip your meals and have them on time.
  4. It is advisable to take six small meals instead of two major ones.
  5. Include a lot of salad, raw fruits and vegetables in your diet.
  6. Try to stay away from white foods such as rice, refined flours, bread etc.

By following these simple tips and exercises you can shed a significant amount of weight!


Obese people often consider weight loss as a dreadful but essential process to experience their hunt of enhanced body image and health. Lets re-frame the process of weight loss again and view it as a prospect to discover new recipes and weight loss foods, a fun approach to get more progress in your life and an opportunity to broaden your picture of who you are and more significantly, who you are evolving into.

Foods For Weightloss

The down listed tips will positively tickle your imagination and will help you to turn your weight loss voyage into an approach that is determined to improve “you”:-

  • Hold Up To Slim Down

Practice careful eating by using your senses in the dining procedure. As you smell, see and wait for your meal, pre-digestion starts. At the time of chewing, concentrate on the texture, not only the taste of the food and pay attention to the sound of your teeth tearing and grinding your food. Relish each and every bite and chew gradually and properly prior to swallowing.

  • Increase Your Metabolism With Hot Spices And Cold Water

Consuming ice cold water causes the body to tepid the water which for a short time lifts up the metabolism. Taking a brisk shower elevates circulation as well as metabolism by supplying more blood to the capillaries. Cold water will cause shivering and thus will increase your body temperature. This process will further on raise your metabolism. Turmeric, cayenne, cinnamon and ginger have a thermogenic impact on the metabolism of the body and assist to control blood sugar too.

Wheat Belly Food List

  • Give Preference To Negative Calorie Foods

Foods that require extra energy to absorb as compared to the calories the foods provide comprise: asparagus, cruciferous vegetables, that is, cauliflower, sprouts, cabbage, brussels and broccoli, mushrooms, leafy greens, celery, apples, pears, apricots, chili peppers, peaches and berries.

  • Try To Reduce Stress

Our bodies reply to stress by making a hormone known as cortisol which promotes storage of fats particularly in the abdominal region. To shed weight quickly, try to decrease stress and develop the feelings of well-being.


It really sounds incredible that you can lose weight merely by consuming a few natural drinks. Generally, it is expected that drinking excess of liquid also results in an increase in weight. But it is actually wrong. The reality is that, you can get rid of surplus weight by taking two simple natural drinks. One benefit of consuming these drinks is that these liquids do not have any side effects neither do they pose any risk to your health as they are absolutely natural.

The two natural drinks that can help you to lose weight effectively are :-

  • Apple Cider Vinegar :-

Apple Cider Vinegar generally tastes nasty, but is one of the most effectual natural hunger suppressants existing. When you attempt to shed weight, hunger is your chief enemy. So as to overpower this enemy, you have to take the assistance of some kind of appetite suppressants. In spite of depending on the prescribed drugs that have a lot of the effects, why not to go for Apple Cider Vinegar? This liquid is completely natural and harmless to take in!


Wheat Belly Food List

You can mix merely 3 tablespoonfuls of Apple Cider Vinegar in 8 ounces of water, and must try to drink before having your food. In addition to this, Apple Cider Vinegar will improve your metabolic rate and will keep you vigorous throughout the day!

  • Green Tea :-

The second drink that can help you to achieve weight loss objectives quickly is green tea. The green tea has great health benefits particularly concerning weight loss. It is no surprise that the majority of weight loss supplements existing in the market consist of green tea. Green tea aids you to burn unhealthy fats by speeding up your metabolic rate. You can take green tea along with little amount of lemon juice and honey. It is advisable to drink approximately one cup of green tea every day. This tea would be more beneficial for you as compared to the energy boosters.


Lose Weight Quickly

When you will consume these two natural drinks every day along with light exercises and healthy foods, there is no way that you will not attain outstanding results by losing weight.



Pomegranate is one of the fantastic fruits bearing a small tree or shrub that grows up anywhere between five to eight meters tall. This fruit is regarded as one of the healthiest fruits across the globe, with its wide range of vitamins. Along with a number of health benefits, pomegranate is also useful in assisting people to acquire weight loss targets. Moreover, it also occupies a significant position in low calorie food lists.

Low Calorie Food Lists

Pomegranate has been famous with health food users over the years as it has not only helped in losing weight, but it can probably assist to decrease blood pressure, trim down cholesterol, lessen dental plaque and can also help to avoid cancer. These are merely a few of the advantages though perhaps the more well known of advantages is pomegranate’s effect on cholesterol levels to aid you to lose weight quickly.

When you take pomegranate, it can facilitate your weight loss attempts by preventing coagulation of arteries, which are formed by an increase of plaque in the walls of the blood vessels that further results in high cholesterol. This can damage the blood vessels and can decrease the blood flow. These things can further lead to strokes and heart attacks that are typical symptoms of being obese. Pomegranate can also lower LDL cholesterol which is considered as the bad cholesterol and elevates HDL cholesterol which is regarded as the good one.

Low Calorie Food Lists

The juice of pomegranate has extra antioxidants as compared to cranberry and blueberry juices, red wine, grape juice and green tea, all of which are full with disease-fighting weight loss aspects.

Pomegranate is not a magic pill but just one of the natural foods for weight loss that help individuals in reducing their weight and supplying the antioxidants that a body requires so as to prevent any kind of illness. Incorporate this wonderful fruit in your diet and acquire the advantages of Pomegranate along with losing weight in a healthy manner.


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