Not all calories are created equal.
Different foods go through different metabolic pathways in the body.
They can have vastly different effects on hunger, hormones and how many calories we burn.
1. Whole Eggs
Once feared for being high in cholesterol, whole eggs have been making a comeback.They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.
Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels.
2. Leafy Greens
Leafy greens include kale, spinach, collards, swiss chards and a few others.They have several properties that make them perfect for a weight loss diet.
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 a low energy density make people eat fewer calories overall.
3. Salmon
Oily fish like salmon is incredibly healthy.It is also very satisfying, keeping you full for many hours with relatively few calories.
Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients.
This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally.
Studies show that a huge number of people in the world aren’t getting all the iodine they need.
Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.
4. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts.Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.
What’s more… these types of veggies also tend to contain decent amounts of protein.
They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables.
5. Lean Beef and Chicken Breast
Meat has been unfairly demonized.It has been blamed for all sorts of health problems, despite no good evidence to back it up.
According to two big review studies, red meat has only a very weak correlation with cancer in men, and no correlation at all in women.
Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day.
6. Boiled Potatoes
White potatoes seem to have fallen out of favour for some reason.However… 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.
What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead.
7. Tuna
Tuna is another low-calorie, high protein food.It is lean fish… so there isn’t much fat in it.
Tuna is popular among bodybuilders and fitness models who are on a cut, because it’s a great way to keep protein high, with total calories and fat low.
8. Beans and Legumes
Some beans and 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.
They also tend to contain some resistant starch.
9. Soups
As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.
10. Cottage Cheese
Dairy products tend to be high in protein.One of the best ones is cottage cheese… calorie for calorie, it is mostly just protein with very little carbohydrate and fat.
Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories.
11. Avocados
Avocados are a unique type of fruit.Whereas most fruit is high in carbs, avocados are loaded with healthy fats.
Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think.
Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables 2.6 to 15-fold.
12. Apple Cider Vinegar
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.
Several studies in humans suggest that vinegar can be useful for people who are trying to lose weight.
One study in obese individuals also showed that 15 or 30 mL of vinegar per day for 12 weeks caused weight loss of 2.6-3.7 pounds, or 1.2-1.7 kilograms.
13. Nuts
Despite being high in fat, nuts are not inherently fattening.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 cause weight loss.
Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t.
14. Some Whole Grains
Despite grains having gotten a bad rap in recent years, there are some types that are definitely healthy.Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterwards.
Keep in mind that refined grains are a disaster, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.
15. Chili Pepper
Eating chili peppers may be useful on a weight loss diet.This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.
One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers.
16. Fruit
Most health experts agree that fruit is healthy.Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t.
Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.
17. Grapefruit
One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly.In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks.
The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
18. Chia Seeds
Chia seeds are among the most nutritious foods on the planet.They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those grams are fiber.
This makes chia seeds a low-carb friendly food, and one of the best sources of fiber in the world.
Because of all the fiber, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach.
Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss.
19. Coconut Oil
Not all fats are created equal.There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat.
Of course… coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.
20. Full-fat Yoghurt
Another excellent dairy food is yoghurt.Yoghurt contains probiotic bacteria that can improve the function of your gut.
Just make sure to choose full-fat yoghurt… studies show that full-fat dairy, but not low-fat, is associated with a reduced risk of obesity and type 2 diabetes over time.
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