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The characteristic of food varies as per the composition of the food. Foods, according their constituents the diets drive different metabolic ways in the body. Consequence is that it has different effect on eating satisfaction, hormones and calories burns. Here are some foods that help in maintaining and losing the weight as we required. 
1. Whole Eggs
Whole eggs are god for the cholesterol. It does not have adverse effect in blood cholesterol and also do not causes heart attack. This is one of the best food one can eat to lose the weight. It contains protein healthy fats on the other hand it makes feel full with low amount of calories. To have protein and nutrient but low carb diet it is whole eggs is better option. Since whole eggs are rich in amino acid profile it helps in maintaining or bodybuilding purpose. Mix whole eggs with egg whites is better way to get broader range of nutrients 
2. Leafy Greens
 The most common leafy green are  arugula ,butter head lettuce, cabbage,  chard ,chicory, escarole, iceberg lettuce, kale ,green leaf lettuce, red leaf lettuce, radicchio, romaine lettuce, and  spinach. These leafy green have many character which is useful in losing weight. It contains low calories and carbohydrate instead rich in fiber. The leafy greens are neutrinos as well and also contain vitamins and antioxidant. Its calcium contain is helpful in fat burning. 
. 3. Salmon
Salmon is one of the healthiest food available. Salmon is rich in high quality protein, good fats and also all kinds of valuable nutrients. Fish and seafood are also good source of iodine. This nutrient is fruitful for thyroid that help metabolism run optimally. Salmon which contains Omega-3 fatty acids is useful in reducing inflammation and plays good role in the obesity and help to the treatment of metabolic disease.
4. Cruciferous Vegetables
Broccoli, cauliflower, cabbage and Brussels sprouts lies in this categories. These vegetables are rich in fiber. These vegetables contain high amounts of protein. Its  protein, fiber and low energy density combination  makes perfect diets to the  meals if you need to lose weight.  It is said that it  has high  nutritious and also have cancer fighting substances.
5. Tuna
Tuna is low-calorie, high protein food. It has low fat. Due to its high protine, low fat contain and adequate calories are very favorite to those who are very concern towards their fitness. it is a good option for have proper protein intake.
6. Beans and Legumes
 beans and legumes  are useful in weight losing purpose.  Beans are highly protonious and contents good amount of fiber. It has a property of resistant to starch.  However the people having problem of uric acid cannot or not suggested to take this.
7. Avocados
Avocados a type of fruit is rich in healthy fats. It has high monounsaturated oleic acid. It contents lots of water although it is fatty. It has  many important nutrients together fiber and potassium.
8. Some Whole Grains
 Some whole grains are loaded with fiber and contain a good quantity of macromolecule. Such as embody oats, brown rice and quinoa. Oats loaded with beta-glucans are soluble fibers which extend satiation and improve metabolic health. Brown and polished rice contain vital amounts of resistant starch.
9. Fruit
Most health specialists agree that fruit is healthy. Various studies have shown that individuals who eat tend to be healthier than those that don’t.  fruit do have properties that can help in  weight loss friendly. Though the fruits contain sugar, it has energy density and takes a minute to chew. The fiber helps forestall the sugar from being discharged too quickly into the blood.. The grapefruit cluster conjointly had reductions in internal secretion resistance, a metabolic abnormality that's involved in varied chronic diseases.


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