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10 nutritious foods that help you LOSE weight

Last updated on: July 18, 2012 17:25 IST

10 nutritious foods that help you LOSE weight

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Courtesy Gud2Eat.com

If you want to shed the pounds without staying hungry, here are 10 foods that will actually help you do just that.

Get started on a weightloss regime incorporating these foods into your diet -- the results are sure to show!

Broccoli

One cup (90 grams) of cooked broccoli provides about 30 calories.

Broccoli and other cruciferous super foods, such as cabbage, Brussels sprouts, cauliflower, turnips, mustard greens, collards, and Swiss chard are low in calories and help to reduce your weight.


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Cauliflower

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One cup (105 grams) of cooked cauliflower provides about 27 calories.

Cauliflower is packed with nutrients like antioxidant Vitamin C, folate and cancer fighting phytonutrients.


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Grapefruit

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Half a grapefruit (120 grams) provides about 40 calories.

Grapefruit is heart-healthy and is rich in Vitamin C, folic acid, potassium and soluble fibre pectin; pink Grapefruit is also rich in Vitamin A and lycopene, a phytochemical that protects arterial walls from oxidative damage.


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Lettuce

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Two cups (94 grams) of raw Romaine lettuce provides about 16 calories.

Romaine lettuce is a good source of B vitamins, folic acid, and manganese, which helps regulate blood sugar and is essential for proper immune system function.

Choose leafy greens with are of green and red leaf varieties for the most nutrients.


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Radish

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One cup (100 grams) of raw radish provides about 16 calories.

Radish is known to help digestion and is also rich in potassium, folic acid, antioxidants, and sulfur compounds, while its leafy green radish tops are rich in Vitamin C and calcium.


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Spinach

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One cup (180 grams) of cooked spinach provides about 42 calories.

Spinach is rich in iron, folic acid and Vitamin K. Spinach also contains disease-fighting antioxidants beta carotene and Vitamin C, as well as phytochemical lutein, which protects the eyes against age-related macular degeneration.


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Apples

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One medium-sized apple (180 grams) provides about 95 calories.

Eating an apple assists your weightloss programme, plus improves heart-health, as it contains potent flavonoids that have antioxidant properties and about five grams of dietary fibre.


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Oranges

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One medium Orange (130 grams) provides about 60 calories.

Citrus fruits like oranges, lemons, grapefruit, tangerines and limes are low-calorie, energising fruits that also strengthen your heart and protect against cancer.


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Whole grains

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One cup of cooked oats (230 grams) provides about 165 calories.

Whole grains help promote weightloss as they are rich in complex carbohydrates that provide sustained energy, fill you up before you can eat too much and lower the risk of diabetes, heart disease, stroke and certain cancers.


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Water

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It's not a food, but calorie-free water helps you feel full. Also eat fruits, as they have high water content, or include more fluids like soups and juices in each meal, as water and fibre-rich foods occupy more space in your stomach.

You need about eight glasses of water a day, though you may need more if you are living where temperatures are high, at a high altitude, have a medical condition or exercise.


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