The percentage of adults in the United States who are obese has hit 40 percent and is continuing to climb significantly higher. This is the conclusion that can be drawn from the research that is titled “State of Obesity 2022: Better Policies for a Healthier America.”
The Centers for Disease Control and Prevention (CDC) reports that more than 40 percent of adults and nearly 20 percent of children are overweight. Both the choices we make in our daily lives and our genetic makeup can contribute to obesity, but these are the two primary factors.
But let’s say that the additional calories you consumed didn’t have any impact on your body. It may seem counterintuitive, but eating more of the right kinds of meals that are high in nutrients can actually help you lose weight. [C]onventional wisdom would have you believe otherwise.
Foods that are considered to be high in nutrient density are those that are rich in nutrients but low in calories. Particularly notable about them are the high levels of fiber and water that they contain. Increasing the amount of these foods in your diet will make you feel fuller for a longer period of time and will speed up the rate at which you lose weight.
Here is a list of 11 high-impact foods that are also rich in nutrients and can help you lose weight.
1. Chia Seeds
Chia seeds are the edible seeds of the flowering plant Salvia Hispanica, which is native to central and southern Mexico. Salvia Columbariae, which is closely related to Salvia Hispanica and is endemic to the southwestern United States and Mexico, is closely related to Salvia Hispanica and is also native to Mexico.
Chia seeds have an oval form and a gray color with black and white spots and patterns on them. Their diameter is about 2 millimeters. The plant belonging to the mint family produces tiny black seeds that are known as chia. These little seeds are loaded with a wide variety of nutrients, including fiber, protein, calcium, and omega-3 fatty acids, to name just a few.
The fact that merely 1 ounce of chia seeds has 11 grams of fiber and 4 grams of protein makes them a particularly fulfilling meal option. They add a delightful flavor to smoothies, oatmeal, and yogurt when combined together.
2. Plain Greek Yogurt
Normal yogurt is strained to eliminate whey and other liquids, which results in the production of Greek yogurt, which is also referred to as concentrated or strained yogurt. Because the volume of Greek yogurt is lowered during the filtering process, more milk is required to produce the same amount of Greek yogurt than is required to produce ordinary yogurt.
One cup of plain Greek yogurt contains only about 130 calories while also providing approximately 20 grams of protein. The high protein content helps to alleviate feelings of hunger, while the absence of sugar contributes to a lower overall calorie count.
Cultured yogurt, in addition to being an excellent source of calcium and containing helpful bacteria that can help with digestion and the overall health of the digestive tract, is also a good source of protein.
3. Pickles
Pickles are a type of cucumber that has been preserved by soaking in a solution that contains vinegar or brine. Despite their often high sodium content, pickles have a low number of calories and may assist you in experiencing a sense of fullness after eating them.
One ounce of pickles, on the whole, will provide you with an average of five calories. Despite this, the great amount of water they contain and the powerful flavor they possess can prevent you from feeling hungry. It’s a great plan to snack on some pickles, but you can also utilize them to give your dinner a little extra kick.
Pickles, particularly fermented pickles, are an excellent food source of probiotics, which are microorganisms that are good for the digestive tract and help keep it healthy.
4. Strawberries
Berries, because of the sugar that occurs naturally in them, are an excellent choice that can help you satisfy your craving for sweet foods while still providing your body with the nutrients that it needs. Berries are a delicious ingredient that may be used in a variety of different recipes, including yogurt, cereal, and smoothies.
The high water content of the berries allows you to not only keep yourself hydrated but also keep you feeling full. Strawberries have only 50 calories in one cup, making them an excellent source of a number of healthful nutrients such as fiber and vitamin C.
These strong little bundles prevent cancer, protect your heart, raise your HDL cholesterol (the “good” cholesterol), and lower your blood pressure. Strawberries are a food that is low in calories, sodium-free, fat-free, and cholesterol-free. They are also packed full of vitamins and fiber, and they have particularly high quantities of antioxidants called polyphenols.
5. Watermelon
The scrumptious and refreshing fruit known as watermelon is also relatively low in calorie content. In addition to being low in calories at only 45 per cup, watermelon is an excellent source of vitamins A and C.
This delicious fruit contains more than 90 percent water, which not only helps you stay hydrated but also makes you feel full because it takes up space in your stomach.
It has been demonstrated that the amino acid citrulline, which may be found in high concentrations in watermelon, can enhance circulation and lower blood pressure.
6. Grapefruit
Grapefruit, a sour citrus fruit, has been utilized in many culinary dishes for a relatively extended period of time. Grapefruit, along with other citrus fruits, is filled with beneficial plant components and minerals, some of which have been shown to lower inflammation and blood pressure.
Only 70 calories can be found in a single grapefruit. Consumption of grapefruit has been associated with enhanced immune function. Its high desirability can be attributed to the high quantities of vitamin C that it contains.
7. Mushrooms
Mushrooms are another type of staple food that, when combined with other meals, can make you feel satiated for a longer period of time. Despite having a low-calorie density, these foods are satiating because they include a high proportion of both water and fiber.
Mushrooms have a moderate amount of calories (22 for every cup), but they have a significant amount of protein (3 grams for every cup) and fiber (4 grams per cup).
Mushrooms are an excellent source of protein, fiber, and antioxidants, and yet they have a surprisingly low number of calories. They are an excellent source of macro and micronutrients, including B vitamins, selenium, zinc, and copper, among other minerals and elements.
8. Chicken Breast
Because it is low in both saturated fat and cholesterol, chicken breast is a good option for people who are controlling their weight because it is nutritious. A meal of skinless chicken breast that is four ounces in size is an excellent option for those who are trying to increase their muscle mass while also controlling their calorie consumption.
Chicken breast is a nutritious addition to many different diets because it is high in protein yet low in fat. This makes it an ideal food to include in meal plans. The nutrients found in the chicken breast are beneficial to a number of different aspects of health, including the regulation of hunger, the improvement of mental state, the enhancement of bone density, and the improvement of sleep quality.
9. Spinach
If you want to get healthier and lose weight, the best thing for you to consume is a wide selection of leafy green vegetables. They offer a substantial quantity of beneficial components while imparting an extremely low calorie count.
One cup of spinach has only seven calories, making it one of the healthiest foods you can eat. In spite of this, it is an outstanding source of magnesium, iron, and vitamins A, C, and K. Raw or cooked, spinach is delicious in a variety of dishes, including salads, smoothies, and soups, and it may be consumed in any of these forms.
In addition to being an excellent source of vitamin K, spinach is also a good source of the minerals magnesium, calcium, and phosphorus. These particular nutrients are essential for the maintenance of healthy bones and teeth.
10. Peas
Peas are a food that is often overlooked despite the fact that they can greatly assist with weight loss. Peas have a relatively moderate calorie count and a high protein level, with approximately 120 calories and 8 grams of protein in one cup. You can prepare them as a side dish, or you can add them to a casserole or any kind of soup.
Peas are an excellent source of a variety of nutrients, including folate, fiber, manganese, and vitamins C and K. Because they include zinc, vitamin E, and a variety of other anti-oxidants, eating peas is a good method for enhancing your immune system.
Bottom Line
Consuming nutrient-dense foods on a daily basis can be an effective strategy for enhancing feelings of fullness and contentment. Despite having a lower total number of calories, these meals help you feel fuller for longer by increasing the amount of water, protein, or fiber they contain. This, in turn, decreases the likelihood that you will eat more than you need to. These benefits are enhanced by physical activity, which also makes the process of losing weight go more quickly.
Think about making some of these nutrient-dense foods a regular part of your diet and see how you feel after doing so.
