Once feared for being high in cholesterol, whole eggs have been making a comeback. Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are among the best foods to eat if you need to lose weight. They are high in protein and fat and are very satiating.
One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours.
Another eight-week study found that eggs for breakfast increased weight loss on a calorie-restricted diet, compared to bagels.
Eggs are also incredibly nutrient-dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients is found in the yolks.
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Eggs are very nutrient-dense. Compared to refined
carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.
Leafy greens include kale, spinach, collards, Swiss chards and a few. They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.
Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with low energy density make people eat fewer calories overall.
Leafy greens are also incredibly nutritious and very high in vitamins, antioxidants, and minerals, including calcium, which has been shown to aid fat burning in some studies.
Leafy greens are an excellent addition to your weight loss diet.
Not only are they low in calories but also high in fiber that helps keep you feeling full.
Most health experts agree that fruit is healthy.
Numerous population studies have shown that people who eat the most fruits (and vegetables) tend to be healthier than people who don’t. Correlation does not equal causation, so these studies don’t prove anything. However, fruits do have properties that make them weight-loss-friendly.
Even though they contain natural sugar, they have a low energy density and take a while to chew. The fibre content in it helps prevent sugar from being released too quickly into your bloodstream.
The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance.
Most fruits can be a useful and delicious addition to a weight loss diet.
Though fruits contain some sugar, you can easily include them
on a weight loss diet. They’re high in fiber, antioxidants, and various nutrients that slow the rise of blood sugar after meals.
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5. Coconut Oil
Not all fats are created equal.
Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs).
These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned.
What’s more, two studies, one in women and the other in men, showed that coconut oil reduced belly fat amounts.
Of course, coconut oil still contains calories, so adding it to what you’re already eating is a bad idea.
It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.
Extra virgin olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet.
Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more useful.
6. Full-Fat Yoghurt
Yogurt is another excellent dairy food.
Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.
Having a healthy gut may help protect against inflammation and leptin resistance, one of the main hormonal drivers of obesity.
Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.
Also, consider choosing a full-fat yogurt. Studies show that full-fat dairy —but not low-fat — is associated with a reduced risk of obesity and type 2diabetes over time. Low-fat yogurt is usually loaded with sugar, so it’s best to avoid it.
Probiotic yogurt can increase your digestive health. Considering it to your weight loss diet but make sure to avoid products that contain added sugar.
Tuna is another low-calorie, high-protein food. Its lean fish, meaning it’s low in fat. Tuna is popular among bodybuilders and fitness models on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low. If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.
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Tuna is an excellent, lean source of high-quality protein.
Replacing other macronutrients, such as carbs or fat, with protein
is an effective weight loss strategy on a calorie-restricted diet
8. Beans and Legumes
Some beans and other legumes can be beneficial for weight loss, Includes lentils, black beans, kidney beans, and some others. These foods tend to be high in protein and fiber, two nutrients that have been shown to lead to satiety.
They also tend to contain some resistant starch. The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s essential to prepare them properly.
Beans and legumes are an excellent addition to your weight loss diet.
They’re both high in protein and fiber, contributing to feelings of
fullness and lower calorie intake.
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9. Boiled Potatoes
White potatoes seem to have fallen out of favor for some reason.
However, they have several properties that make them perfect food both for weight loss and optimal health. They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.
There have even been accounts of people living on nothing but potatoes alone for extended periods.
They’re exceptionally high in potassium, a nutrient that most people don’t get enough of, which plays a vital role in blood pressure control. On a scale called the Satiety Index, which measures how different filling foods are, white, boiled potatoes scored the highest of all the food tested. This means that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods. If you allow potatoes to cool for a while after cooking, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss. Sweet potatoes, turnips, and other root vegetables are also excellent.
Boiled potatoes are among the most filling foods. They’re particularly good at reducing your appetite, potentially suppressing your food intake later in the day.
Despite being high in fat, nuts are not as fattening as you would expect. They’re an excellent snack, containing balanced amounts of protein, fiber, and healthy fats. Studies have shown that eating nuts can improve metabolic health and even promote weight loss. What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don’t. Just make sure not to go overboard, as they’re still reasonably high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.
Nuts can make a healthy addition to an effective weight loss diet
when consumed in moderation.
11. CHILI PEPPER
They contain capsaicin, a substance that has been shown to reduce appetite and increases fat burning in some studies.
This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.
One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers. However, there was no effect on people accustomed to eating spicy food, indicating that a certain level of tolerance can build up.
Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.
In conclusion, anybody aiming to lose weight should;
- Eat as many vegetables as possible.
- Choose high-quality, nutritious whole foods and limit anything processed.
- Prepare food at home.
- AvoidTran’s fats, added sugars, and refined carbohydrates like flour
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