Foods That Helps You Lose Weight
Inexpensive, filling, and versatile, beans are a great source of protein. Beans are full of fiber and digested slowly by the body, and for those reasons they make a smart choice to round off any meal. They’re also full of vitamins and minerals, which will help you meet your daily nutritional requirements for potassium, iron, and magnesium.
Many restaurants keep black beans on hand as a substitute for a side, so they’re a great go-to item when you’re out with friends and want to eat well without looking like you’re on a diet.
It’s a great filler-upper. Researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. Apple cider vinegar is incredibly popular in the natural health community. It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it.
For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals. Despite being high in fat, nuts are not inherently fattening. They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats. If you don’t like eating nuts for a snack, try chopping them up and sprinkling them on main dishes or side items. You’ll still get the good fats they bring and they help flavor up the meal.
Pears often get overlooked as the long lost cousin to apples, but they bring their own unique flavor and host of benefits, including weight loss properties. With a satisfying crunch – or in the case of certain softer varieties, a sweet, juicy bite, pears provide a lot of bang for your buck (the dollar kind and nutritional kind). They’re also used in plenty of recipes that yield delicious results. If you didn’t use pears in your cooking before, or as a fruit to just have around, now’s the time to start.
Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it’s broth-based. Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits. Many studies have demonstrated the satiating effect of soups compared to solid meals, but an interesting study found that smooth soups actually result in more fullness because they digest more slowly than chunky soups.
With less than 20 calories per ¼ cup, salsa is a dieter’s best friend. When not paired with greasy fried tortilla chips and margaritas, salsa is surprisingly low in calories. Bottled or fresh, salsa makes a zesty, low-cal dip for crunchy veggies like baby carrots and celery sticks. Use it as a flavorful replacement for mayo, sour cream, butter, and other fattening toppers.
14. Hot pepper
If you like your food hot, there may be some good news for you. Hot peppers can actually help you to lose weight, while also adding a kick to most any dish. They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies. However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.
One cup of “naked” air-popped popcorn (without any added butter or oil) has only 30 calories! One study found that snacking on popcorn helped dieters satisfy their hunger while staying on track with their weight-loss plan. To kick up the flavor, sprinkle your popcorn with Parmesan cheese, spices (chili powder and cumin), or even hot sauce.
12. Dark Chocolate
This one may sound counterintuitive at first, since chocolate is often pegged as a food that should be avoided if you’re trying to lose weight. Dark chocolate contains antioxidants that milk chocolate does not, and it is also a good source of magnesium, an important mineral if you expect to get results from your weight loss efforts.
Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version.
11. Boiled/baked potatoes
White potatoes seem to have fallen out of favour for some reason. They have several properties that make them a perfect food, both for weight loss and optimal health. They contain an incredibly diverse range of nutrients, a little bit of almost everything we need. After all, even though a potato is carb-heavy, it is a vegetable—one medium spud contains 168 calories with 5 grams of protein and 3 grams of fiber.
Whether you prefer Greek or traditional, yogurt can be good for your waistline. A top belly-flattening favorite, yogurt is stacked with probiotics, bacteria that may help reduce the amount of fat your body absorbs. For example you can use it as a reasonable substitute for sour cream and shave off plenty of calories and fat grams. You can also use it in your baking to replace other fats and oils, but this might take some trial and error.
Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t. They are low in all of the things that you want them to be like calories, fat, and sodium. They have a good amount of fiber. Researchers believe that re-establishing a healthy balance of bacteria in the colon stabilizes metabolic processes, helping to increase satiety and reduce inflammation, which has been associated with chronic health problems like heart disease and diabetes.
Oily fish like salmon is incredibly healthy. It is also very satisfying, keeping you full for many hours with relatively few calories. Salmon contains omega-3 and some diets are built around it. At first glance you might think it’s too fatty to be a weight loss super food, but it doesn’t rank high in saturated fat, the kind that you find in a fast food hamburger, and the omega-3 content trumps any other concerns.
7. Green tea
The slimming ingredient isn’t caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. Unfortunately for the other teas, green tea comes out the winner on many fronts because it’s not as processed as the others, and therefore retains much of its goodness, like antioxidants and phytonutrients that make it a superstar among superfoods.
6. Cherry Tomatoes
They’re low on the calorie meter, but they help to give you that full feeling, and contain fiber that keeps things moving. These low-calorie, water-rich, bite-sized tomatoes are great in salads, recipes or anytime you need a snack. One cup of grape tomatoes clocks in at only 30 calories. And, because they’re so low in calories, you can munch to your heart’s content!
There’s no need to eat bland and boring food when you’re trying to lose weight. This is a great time to experiment with seasonings from different cultures. Spices are rich source of minerals, antioxidants, vitamins and medicinal properties.
Mustard seed will spice up your entree and get your metabolism going, and ginger can help with your digestion. Ginseng can boost up your energy, and black pepper can help burn calories.
4. Chicken breast
While not an option if you’re going vegetarian or vegan, this is often used by dieters and bodybuilders alike because of its high protein value and low amount of fat. Chicken breast is a high-quality form of protein that will help balance out a meal and provide you with energy so you can make it through your day. Chicken breast is one of the most popular foods in the United States, so it’s very easy to keep some stocked for use in a number of different recipes. Combined with strength training this can help tone your muscles leading to a higher metabolism.
3. Lean beef
Meat has been unfairly demonized. It has been blamed for all sorts of health problems, despite no good evidence to back it up. Lean cuts of beef such as sirloin, tenderloin, and top round are high in protein and offer a complete amino acid profile, which make them extremely satiating. A healthy 4-ounce portion of as sirloin steak contains 200 calories and 32 grams of protein. The beef eaters also had fewer hunger pangs.
Grapefruit really can help you shed pounds, especially if you are at risk for diabetes. Grapefruit doesn’t tend to make it onto most people’s shopping lists, but it should. In regards to weight loss the long standing myth that they help you lose weight is being proven left and right by clinical studies. Eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.
Once feared for being high in cholesterol, whole eggs have been making a comeback. There has been a misconception that eating only egg whites is best, but go ahead and eat the whole thing. It tastes better, and half the protein is found in the yolk. Eggs, which are full of protein, will help you feel fuller longer – a lot longer.