10 Best Foods for Weight Management

Not all calories are created equal. Certain foods contain properties that aid in weight control as they have vastly different impacts on your appetite, hormones and calorie intake. In addition to being tasty complements to meals and snacks, virtually all of these foods include fibre or protein or both—nutrients that keep us satisfied for longer. Including them on a weekly basis is a simple approach to make the most out of your meals.

Here are our top 10 best food choices for weight management:

1. Avocados

Avocados are a good example of a healthy fat source you can include in your diet for weight management. While they are higher in calories than other fruits and vegetables, research reveals that people who consume roughly half an avocado daily while keeping a well-balanced diet have lower body weight and waist measurements.^[1]

Tips: Avocados have a creamy, rich, fatty texture that complements well with other ingredients. Avocado can be used as a replacement spread for butter or margarine, or it can be added to your smoothie for a creamy texture.

2. Beans & Legumes

Some beans and legumes such as chickpeas, lentils and black beans are known to be beneficial for weight management. Meals made from them are known to be high in protein and fibre, which contributes to a feeling of fullness while controlling the calorie intake.^[2]

3. Cruciferous Vegetables

Cruciferous vegetables consist of broccoli, cauliflower, cabbage, and Brussels sprouts are abundant in fibre and nutrients. Cruciferous vegetables are the ideal food to include in your meals for weight control as they contain protein, fibre, and have a low energy density.

Tips: Cruciferous vegetables can be used as a nutritious basis for meal-prep salads, as a low-carb substitute for grains, or you can blend them into smoothies for that extra dose of fibre.

4. Eggs

Whole eggs that were once dreaded for their high cholesterol content are now making a comeback. Eggs are an excellent source of protein, especially when it comes to weight management. When eaten for breakfast, it can help support weight reduction when combined with a low-calorie diet.^[3] In addition, eating protein-rich meals at breakfast, such as eggs, may help to keep evening snack cravings at bay.

5. Chilli Pepper

Chilli pepper contains capsaicin, a substance that has been proven to curb hunger while boosting fat burn.^[4] It is also available as a supplement and is a frequent ingredient for many commercial weight loss products. Just by simply adding chilli pepper to your food, it can help your body burn up to 50 more calories each day.^[5]

Tips: Xndo Metaburn™ Thermogenic Fat Burner™ is a revolutionary fat loss product that is developed to help you efficiently attain your weight loss objectives. Specially formulated with chilli extract, it contains capsaicin, a powerful thermogenic ingredient that helps accelerate metabolism rate, enhance satiety and fullness, and regulate fat mobilisation for energy production.

6. Fatty Fish

Oily fish such as salmon, tuna, sardines, mackerel and trout contain omega-3 fatty acids making it a good choice for a healthy weight management diet. As with other high-protein meals, oily fish is thought to have the capacity to regulate hormones that govern hunger and curb it by sating your appetite.^[6]

7. Yoghurt

Yoghurt is a high-protein food and certain yoghurt varieties contain probiotic bacteria that can help enhance the gut function.^[7] When combined with a balanced diet, eating a high-fibre diet and food containing probiotics, such as Greek yoghurt can enhance gut health and aid in weight control. Look out for the labels on the packaging with live, active cultures as certain type of yoghurt cease to have any probiotics in them, which counteracts the health benefits of yoghurts. 

Tips: Flavoured and low-fat yoghurts should be avoided as they often contain plenty of added sugar. For a guilt-free dessert, top your natural Greek yoghurt with fresh fruit and a drizzle of honey.

8. Whole Grains

Whole grains like whole-wheat pasta, brown rice and quinoa contain fibre to keep us feeling satisfied. Our bodies and brains prefer energy from carbohydrates, which can sometimes sabotage weight-reduction efforts.^[8] Therefore, consuming whole grains alongside protein and healthy fats can help curb cravings for refined carbs and sugar.

Tips: Xndo Zero™ Staples such as Zero™ Rice, Zero™ Noodles, Zero™ Pasta and Zero™ Quinoa are known to be low carb, which are the ideal staples to consume for weight management. They are also a good source of dietary fibre, which promote satiety while curbing the urge to snack. Xndo Zero™ Staples is also certified low-Glycaemic index, which means that they provide sustained energy release, to support healthy blood sugar level, making it suitable even for diabetics.   

9. Chia Seeds

Chia seeds are one of the most nutrient-dense foods available, making it a low-carb snack and one of the greatest source of fibre in the world. Because of its high fibre content, it slows digestion and provides a sensation of fullness while curbing food cravings after consumption.^[9] As a result, they might be beneficial on a weight management diet.

Tips: Chia seeds are easy to incorporate into meals, especially breakfast and snacks, with foods like smoothies, oats and acai bowls. You may also add chia seeds straight to products that have liquid, such as juice or yoghurt; to create a more filling meal.

10. Fruits

Fruits, like vegetables, are an excellent complement to any healthy weight-management regimen. Fruits are nature's ready-made snack, full of vitamins, fibre and other nutrients that contribute to a balanced diet. Fruits such as grapefruits, apples, oranges and passion fruits are low in calories and high in fibre, which may aid in weight management.^{[10] [11]} Some fruits can also be stored in the fridge for weeks, making them ideal for on-the-go snacking.

Tips: You can always get creative and work them into meals by creating fruit salads, mixing them into soups or smoothies.

So you’ve learnt about all these foods that would aid in weight management and you want to whip up a storm in the kitchen now… But what if there’s no time for you to meal prep? Fret not! Xndo has the perfect solution for you.

We got you covered with Xndo’s extensive array of choices, from Xndo’s best seller Singapore Herbal Chicken Zero™ Rice to Italian Beef Bolognese Zero™ Pasta. These are guilt-free alternatives meals that are calorie-controlled yet full of flavours that would satisfy your taste buds. There are more than 30 different meals with 4 distinct staples to choose from, to satisfy your palate and cravings.

Xndo ready-to-eat meals are paired with healthier staple alternatives such as low-GI rice, nutritious quinoa and low-carb noodles and pasta for every meal. Our Zero™ Staples are high in dietary fibre, which can curb hunger pangs and the desire to nibble, making it the perfect substitute from the usual carbohydrates. 

In addition, Xndo meals are ready-to-eat which requires no refrigeration and can be enjoyed within minutes of preparation anytime, anywhere. This makes it super convenient as you can eat it straight from the pouch, and still, gain the nutrients needed for the day.

[1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/

[2]https://pubmed.ncbi.nlm.nih.gov/24261533/

[3]https://pubmed.ncbi.nlm.nih.gov/18679412/

[4]https://pubmed.ncbi.nlm.nih.gov/15611784/

[5]https://pubmed.ncbi.nlm.nih.gov/22634197/

[6]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257626/

[7]https://www.hsph.harvard.edu/nutritionsource/food-features/yogurt/

[8]https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/

[9]https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#TOC_TITLE_HDR_5

[10]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084020/

[11]https://www.healthline.com/nutrition/best-weight-loss-fruits#TOC_TITLE_HDR_3