Looking to shed some weight? The only magic formula for this is to burn more calories than you consume. You have two options either to exercise and burn calories or watch your diet and consume less. A rational option would be to combine the both, but a basic guideline is that it is easy to eat healthy than to shed those kilos the difficult way.

As a rule any food for weight loss should be high on fiber and protein rich. Fiber gives a feeling of satiety and absorb water, this slows the absorption of sugar causing lower insulin levels and less fat deposition. High protein content is helpful in replacement of fat with the muscle mass as well as effective burning of fat for body’s metabolic needs. At the same time avoid processed food that is high on sugar and salt, giving empty calories and causing water retention.

We have compiled here a list of certain foods that are best for their role in weight loss:

1. Apple

An apple a day keeps the doctor away. This fruit is high in water content and have both soluble and insoluble fibers. It slows the digestion giving feeling of fullness. Apple has the properties of appetite suppressant and have low calories, as low as 52 calories per 100 grams. It also improves memory and have other neurological benefits.

In a study by State University of Rio de janeiro it was found that overweight women who ate equivalent of three apples a day lost more weight on low calorie diet than women who didn’t add fruit to their diet. (Nutrition, 2003, 19: 253-256)

2. Whole Egg

Eggs are high in protein at almost 6 gm. per large egg and has all essential amino acids. Eggs also have healthy fats and all this with low calories, just 72 for each large egg. The fat content of egg is primarily located in it’s yolk and most of it is healthy fat with only 28% being saturated fat. Eggs are also rich in omega-3 fatty acids which is good for brain function. Mayo clinic asserts that it is probably fine to eat about six to seven whole eggs per week if you are healthy.

3. Almonds

Almonds are like a natural weight loss pill. They are excellent snack with great medicinal value. Rich in amino acid L-arginine, they are also a great source of mono and polyunsaturated fats and are beneficial in lowering cholesterol. Almonds control blood sugar levels, so are beneficial in diabetes. According to American Journal of Clinical Nutrition dieters stick to their eating plans longer if nuts are included in the diet. But almonds are quite high on energy, so plan accordingly and eat in moderation with the other components of your diet.

4. Oatmeal

For any weight loss program the most important meal of the day is breakfast. There are plenty of reasons Why You Should Never Skip Breakfast. Having oatmeal in breakfast gives an energy boost as it is packed with fiber and protein. It is a low glycemic meal which gives better endurance for physical activity than high glycemic meals through the day. This power food gives satiety and prevents you from overeating. Oatmeal is rich in soluble fiber, which help feel fuller for longer time as it takes long time to digest. A 2009 study published in journal Molecular Nutrition and Food Research found satiety increased as a result of eating foods containing beta-glucan. Oatmeal boosts metabolism and regulates blood sugar level.

5. Fish

Fish is low in fat, rich in protein and an excellent source of omega-3 fatty acids. It has all the qualities required to be included in any weight loss diet. Even the fat present in fish is unstaurated fat which is heart healthy. The omega-3 fatty acid in fish is very important for mental health and is beneficial for depression. Fish provide amazing amount of satiety despite being light on stomach thereby preventing overeating.

6. Green Salad

One of the most healthy eating habit is to incorporate green salad in your diet. It can be easily prepared within five minutes. Salad is packed with fiber which prevent constipation and lowers the cholesterol levels. Apart this antioxidants like Vitamin C, lycopene and beta carotene are also found in abundance in fruits and vegetables and it offers all these rich nutrients with very low calories content, provided you eat salads with less of dressings.

7. Green Tea

Loaded with powerful polyphenols like flavonoids and catechins, green tea is rich in antioxidants. It burns fat by increasing the metabolic rate of the body. One study found that combination of EGCG, an active ingredient in green tea and caffeine improved weight loss and maintenance in people who were overweight and moderately obese. Additional advantage of green tea is that it is easily swapped with other sugary beverages. Green tea also help fight inflammation.

8. Avocado

Versatile avocado provides substantial amount of monounsaturated fatty acids (MUFA) which is a healthy fat. In fact 3/4 of their calories come from fats. High MUFA content in avocado increases insulin sensitivity, a hormone that controls blood sugar levels but can also cause weight gain. Avocado is a part of keto diet for weight loss which relies on high fat content with very low or absent carbohydrates and proteins. Other benefits of avocado are improved vision and good heart health.

9. Legumes

Legumes like lentils, black beans, kidney beans and chickpeas may help to lose a little extra weight. Consumption of legumes improves the LDL:HDL ratio. These food are high in protein and fiber thereby increasing the feeling of fullness thus controlling overeating.

10. Cauliflower

Cauliflower or broccoli, the vegetables belonging to the cruciferous family are non starchy, allowing you to consume them without thinking much about the portion size. They give the feeling of satiety because of high fiber content. High fiber also help lowers cholesterol, improves digestion and prevent constipation These vegetables also contains cancer fighting phytonutrient sulforaphane and is rich in antioxidants like vitamin C and Vitamin K. Combination of all the above makes these ideal choice of food for weight loss.

Related article: 10 Best Super Foods