When you are ordering groceries, it is difficult to stick to healthy options. But if you aim to strengthen muscles, sharpen your mind or improve your overall health, you need to make a conscious decision of choosing healthy foods over junk.
Pre-packaged foods that claim to be healthy are a scam. The only rule is to not get bored with healthy options and these options are going to keep you enjoying your diet, promise!
Now, let’s get onto our list.
1. Avocado
Avocados will add up to 20% of your daily fiber dosage to your diet alone. Adding to that, it keeps your cholesterol in check. A study suggested that incorporating avocado in your diet reduces your will to eat for hours by 40%. It has metabolism-enhancing fats which reduce hunger, also preventing fats to store in the belly.
2. Black Sapote
It’s called the ‘chocolate pudding fruit.’ Yeah, you heard it right! It tastes like chocolate pudding. How about we replace the artificially sweetened chocolate pudding with a natural chocolate pudding? Amazing, isn’t it? A 100 grams serving contains about 130 calories and 191 mg of Vitamin C. It is also rich in carotenoids and catechins which help in releasing fats from the fat cell and also help convert fat into energy.
3. Ruby Red Grapefruit
A study found out that if you have a grapefruit half an hour before your meal, it reduces belly fat and manages cholesterol levels. Participants of the study noticed their bellies shrink up to an inch. It is said that it is an effect of phytochemicals and vitamin C present in them.
4. Berries
Be it blueberries, raspberries, or strawberries – filled with polyphenols that help in weight loss. To add to that, it also prevents the fat from building further. One research was conducted on mice which showed that feeding them 3 berries reduced the formation of fat by 73%.
5. Kiwi
Be it blueberries, raspberries, or strawberries – filled with polyphenols that help in weight loss. To add to that, it also prevents the fat from building further. One research was conducted on mice which showed that feeding them 3 berries reduced the formation of fat by 73%.
6. Mushrooms
Mushrooms are rich in protein, help to build muscle power, lower blood pressure, and decrease the high sodium content in the body. It also increases immunity and prevents cancer. A delicious way of cooking mushrooms would be to saute sliced mushrooms, add in some white wine, and cook until it evaporates. Serve it over chicken.
7. Asparagus
It contains less than 5 gm of sugar which help relieve bloating and other digestive issues. According to a study, there is a balance between amino acids and minerals present in this vegetable which can eradicate hangover symptoms. The greens are always the best you can add to your diet.
8. Beetroot
Beetroot is rich in this antioxidant called betalains which help in regenerating new cells. They also contain a high dosage of Vitamin C, fiber, and potassium which are responsible for healthy nerve & muscle function. It also contains manganese which is good for bones, kidneys, and liver. Adding to all that, it also has nitrate which controls cholesterol and helps to prevent kidney diseases.
9. Celery
It is said that the less you chew your food, the more you gain calories. A study suggests that you add 10 extra calories to a 300 calories meal, intending that if you slow down the rate at which you chew, you can burn around 2000 calories. Celery needs a lot of chewing which makes it one of the best calorie-free foods which you should add to your list.
10. Eggplant
Eggplants help you control obesity, diabetes, and cardiovascular diseases and also help you improve visual and brain functions which will include sharpening short-term memory and also it will reduce inflammation.
11. Sauerkraut
It is a Lacto-fermented cabbage that contains belly-slimming and cancer-fighting compounds. It contains Lactobacillus, which helps boost flora in the intestinal tract, boosts the immune system, and improves health.
12. Pink Lady Apples
Apples are rich in fiber which is proven to improve to reduce visceral fat. A study showed that intake of every 10 grams of soluble fiber daily reduces 3.7% of visceral fat in five years. The Pink Lady version of apples has the highest dosage of antioxidants.
13. Watermelon
Sometimes people avoid watermelon because of its high content of sugar but it also has a lot of health benefits. It helps you improve lipid profiles and also reduces lower fat accumulation. It diminishes muscle soreness.
14. Grapes
Sometimes people avoid watermelon because of its high content of sugar but it also has a lot of health benefits. It helps you improve lipid profiles and also reduces lower fat accumulation. It diminishes muscle soreness.
15. Pomegranates
Pomegranates are not only rich in proteins and fiber. But research shows that they are also filled with anthocyanins, tannins, and lots of antioxidants which help in weight loss. There are many ways of taking in pomegranates. Either put some in your salad or snake a smoothie.
16. White Tea
Tea is a lot better than carbonated drinks and beer. It has a lot of benefits, especially in the weight loss journey. It breaks down the fat cells and also prevents new ones from forming.
17. Red Meat And Pork
Chicken breast is the best option when it comes to weight loss. But that does not mean that you cannot enjoy meat. You can have a beef burger only if you’re choosing the correct meat. Red meat and pork are the best among all.
18. Oysters
Thanks to the zinc present in oysters, has shown a considerable amount of weight loss in people. A study showed that people who take 30 milligrams of zinc which is equal to 6 oysters show lowered BMIs, weigh less, and also improve cholesterol levels.
19. Soybean
It lowers bad cholesterol & improves cardiovascular health through its protein content. It can also alleviate hypertension, hyperglycemia, inflammation, and obesity. It is an option for vegetarians who cannot add meat and other non-vegetarian foods to their diet.
20. Peanut Butter
You will get obsessed with the creamy texture. With only two tablespoons of peanut butter, you can see a considerable change in your waistline because of its high protein & healthy fat content. It also improves cardiovascular and coronary artery disease. Try it on your toast, you will love it.
These are our 20 picks for you to keep you on your diet. It is very easy to get out of track but we know you can do it. Add these foods to see a considerable change in your body shape.
