Since you are here to seek some real knowledge about your body;, You must be looking upto a lot of famous hollywood actors and of course when one aspires for weight loss ,one also wants that nice skin , that each and every celebrity is celebrating everyday. This is only possible because they celebrate their existence and  Truly respect the body they live in.Thus , a lot of them must be foodies like you , but they take everything in certain limits and then shed it off in gym. You must be wondering what i am upto ? Or what is the reason i am still keeping it a secret that i have not even mentioned a single word about those fruuts and vegetables which are not only good for your health but also makes you feel fuller , energetic and also help in shedding pounds altogether. The best part is , If you’ll include such items in your diet , you will see noticeable changes in your skin as well. I will be uploading a list of fruits and vegetables, So that thou can love everything about thyself and everything thou eat.

  • Yogurt ( Low fat will be better)

Researchers found that obese adults who ate three servings of fat-free yogurt a day as part of a reduced-calorie diet lost 22% more weight and 61% more body fat than those who simply cut calories and didn’t bone up on calcium. Yogurt eaters also lost 81% more fat in the stomach area than non-yogurt eaters.

“Not only did yogurt help the study participants lose more weight — the average weight loss was 14 pounds — they were about twice as effective at maintaining lean muscle mass,” says researcher Michael Zemel, PhD, professor of nutrition at the University of Tennessee, in a news release. “This is a critical issue when dieting — you want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised during weight loss.”

The results appear in the April issue of the International Journal of Obesity.

  • Berries of choice ( Blueberries, strawberries, raspberries, blackberries)

blueberries may influence genes which regulate fat-burning and storage, helping reduce abdominal fat and lower cholesterol. When combined with a low-fat diet, blueberries might also lower triglycerides and improve blood sugar levels, each benefits of a comprehensive weight loss plan.

Naturally sweet strawberries, blueberries, raspberries and blackberries are packed with pectin, a type of soluble fiber that promotes a feeling of fullness. It also has the potential to help lower cholesterol and improve insulin resistance.

Strawberries are America’s most-popular berry, and a one-cup serving only has 53 calories. While they’re convenient as a snack, strawberries can add zip to hot or cold cereal, jazz up a salad or add substance to low-fat parfaits. And don’t let those ripe strawberries go to waste; they’re perfect for smoothies and fruit drinks.

Other berries including blueberries, blackberries and raspberries are also a fresh and healthy addition to a weight-loss diet plan. One cup of each berry has less than 84 calories, and just like strawberries, each is packed with nutrition, versatile in the kitchen and cholesterol-free.

  • Fruits ( Apple, pear ,banana, orange , grapefruit , avocado , melon , pomelo , etc.)

I will just be explaining nutritional facts of certain fruits, thus the rest mentioned in brackets are also advisable.

Apples are low in calories and fat, low in sodium, and contain vitamins and minerals as well as fiber. A Penn State University conducted a study, which revealed, that people, who ate an apple before a meal, ate fewer calories overall than those, who ate a different kind of snack. The reason for this is in apple’s very high-fiber status, which fills you up (each apple has about 4 to 5 grams of fiber). The fiber helps you feel full longer because it expands in your stomach so it takes less food to satisfy your hunger.

Avocados are a great source of several vitamins, minerals, healthy fats and fiber. 3.5 ounces (100 grams), or about half an avocado, contain around 160 calories (1).

This serving also contains:

Vitamin K: 26% of the RDI.

Folate: 20% of the RDI.

Vitamin C: 17% of the RDI.

Potassium: 14% of the RDI.

Vitamin E: 10% of the RDI.

Avocados also contain a fair amount of niacin, riboflavin, copper, magnesium, manganese and antioxidants (2, 3).

Furthermore, avocados are low in carbs and a great source of fiber. Each serving contains only 9 grams of carbs, 7 of which come from fiber.

Unlike most other fruits, avocados are relatively high in fat — about 15% by weight.

  • Vegetable ( Zucchini, carrot, tomato, cucumber , broccoli, cauliflower, spinach , pumpkin, etc )

Broccoli (cooked or raw) is well known for its cancer preventing properties and is high in vitamin C which helps to absorb the calcium we eat. Studies show that calcium aids in weight loss. Not only that, broccoli is also rich in phytochemicals that significantly improve our immune system, and helps to protect against disease – all while being very low in calories!

Tomatoes are definitely among our favourite fat-fighting foods. Tomatoes  have been found to reduce inflammation and water retention in the body, as well as reversing leptin resistance. Leptin is a type of protein which helps to regulate metabolic rate and appetite, so our bodies rely on it to shed those extra pounds.

Low in calories and high in fibre, pumpkin is one of the best vegetables to include in your weight loss diet. Whether you like to blanch it and eat it in salads or add pumpkin powder to your smoothies and vegetable drinks, pumpkin can help you reach your body goals quicker.

zucchini and cucumber have a very low count on the glycemic index. Due to their high water levels, both of them are very low in sugars, carbs, and calories, but high in essential nutrients.

  • Beans ( Soybean , lentils ,blackbeans, kidney beans , etc)

Some beans and other legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. … Summary Beans and legumes are a good addition to your weight loss diet.Black beans contain a lot of protein (15 grams per cup) and don’t contain saturated fat, which is present in red meat, for example. Beans are extremely good fat fighters because they contain optimal combination of »fat melting« nutrient (protein, soluble and insoluble fiber, and a type of fat-burning carb called resistant starch).

  • Corn

Corn is a low-fat complexcarbohydrate that deserves a regular place on any healthy table. This popular food is high in fiber. In fact, it’s notoriously hard to digest. But its insoluble fiber, tops at tackling common digestive ailments and aids weight loss.

  • Fish ( Bream, cod, pollock, salmon,etc ) or seafood ( Squids ,crabs , shrimp etc)

Popular types of fish include salmon, trout, haddock, cod, sardines and many others.

In nutrition, people tend to disagree a lot. However, one the few things that everyone seems to agree upon is that fish is good for you.

Fish is rich in high-quality proteins, various essential nutrients and omega-3 fatty acids, which promote heart and brain health.

Omega-3 fatty acids appear to be especially important for mental health and the prevention of heart disease .

They are also very beneficial for depression, which means that eating fish 1–2 times per week may make you feel better every single day

  • Chicken breast

If you’re allergic to shellfish or just don’t care for shrimp, choose skinless, boneless chicken breast which has 46 calories, 9 grams of protein and 1 gram of fat per ounce. This whole grain is packed with both hunger fighting fiber AND protein—a winning combination for weight loss.

And Any lean meat ( beef , turkey , breast , chicken breast, flank steak etc ) is beneficial for you.

  • Nuts

It’s Full of Fat and Helps You Lose Weight. Nuts are chocked full of healthy nutrients. Knowing how to make them part of your diet can help you reap all kinds of health benefits. … Studies show that diets that contain nuts help reduce the risks of heart disease and type 2 diabetes and help control weight.

  • Oatmeal

It is advised, having 1 1/2 cups of cooked oatmeal provides six grams of fiber. It’s also good for diabetics since oatmeal takes a while to digest, preventing unwelcome spikes in blood sugar, and is often recommended by nutritionists for weight loss because it helps keep you feeling full

And Whole- grain cereal ( oatmeal,cracket wheat, barley, polenta ,etc)

  • Brown rice

Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat. Plus, brown rice is a low-energy-density food, meaning it’s heavy and filling but low in calories.