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Different
foods go through different metabolic pathways in your body.
They can have
vastly different effects on your hunger, hormones and the number of calories
you burn.
Here are the
20 most weight-loss-friendly foods on earth that are supported by science.
1. Whole Eggs
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 one of the best foods to eat if you need to lose weight. They are high
in protein and fat, and are very satiating.
One study in
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 are found in
the yolks.
SUMMARY
Eggs are very
filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress
appetite later in the day and may even promote weight loss.
2. Leafy Greens
Leafy greens
include kale, spinach, collards, swiss cards, and a few others.
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 a low energy
density make people eat fewer calories overall.
Leafy greens
are also incredibly nutritious and very high in many vitamins, antioxidants and
minerals, including calcium, which has been shown to aid fat burning in some
studies.
SUMMARY
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.
3. Salmon
Fatty fish
like salmon is incredibly healthy and very satisfying, keeping you full for
many hours with relatively few calories.
Salmon is
loaded with high-quality protein, healthy fats and various important nutrients.
Fish — and
seafood in general — may also supply a significant amount of iodine.
This nutrient
is necessary for proper thyroid function, which is important to keep your
metabolism running optimally.
Studies show
that a significant number of people don’t fill their iodine needs (8Trusted
Source).
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.
Mackerel,
trout, sardines, herring, and other types of fatty fish are also excellent.
SUMMARY
Salmon is high
in both protein and omega-3 fatty acids, making it a good choice for a healthy
weight loss diet.
4. Cruciferous Vegetables
Cruciferous
vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.
Like other
vegetables, they’re high in fiber and tend to be incredibly filling.
What's more,
these types of veggies generally contain decent amounts of protein.
They're not
nearly as high in protein as animal foods or legumes but still high compared to
most vegetables.
A combination
of protein, fiber and low energy density makes cruciferous vegetables the
perfect foods to include in your meals if you need to lose weight.
They’re also
highly nutritious and contain cancer-fighting substances.
SUMMARY
Cruciferous
vegetables are low in calories but high in fiber and nutrients. Adding them to
your diet is not only an excellent weight loss strategy but may also improve
your overall health.
5. Lean Beef and Chicken Breast
Meat has been
unfairly demonized.
It has been
blamed for various health problems despite a lack of good evidence to back up
these negative claims.
Though
processed meat is unhealthy, studies show that unprocessed red meat does not
raise the risk of heart disease or diabetes.
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.
The truth is,
meat is a weight-loss-friendly food because it's high in protein.
Protein is by
far the most filling nutrient, and eating a high-protein diet can make you burn
up to 80–100 more calories per day.
Studies have
shown that increasing your protein intake to 25–% of daily calories can cut
cravings by 60%, reduce your desire for late-night snacking by half and cause
weight loss of almost one pound (0.45 kg) per week.
If you're on a
low-carb diet, feel free to eat fatty meats. However, if you're on a moderate-
to high-carbohydrate diet, choosing lean meats may be more appropriate.
SUMMARY
Eating
unprocessed lean meat is an excellent way to increase your protein intake.
Replacing some of the carbs or fat in your diet with protein could make it
easier for you to lose excess fat.
6. Boiled Potatoes
White potatoes
seem to have fallen out of favor 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
you need.
There have
even been accounts of people living on nothing but potatoes alone for extended
periods of time.
They’re
particularly high in potassium, a nutrient that most people don't get enough of
and that plays an important role in blood pressure control.
On a scale
called the Satiety Index, which measures how filling different foods are,
white, boiled potatoes scored the highest of all the foods tested.
What this
means is 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 boiling, 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.
SUMMARY
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.
7. Tuna
Tuna is
another low-calorie, high-protein food.
It’s lean
fish, meaning it’s low in fat.
Tuna is
popular among bodybuilders and fitness models who’re 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.
SUMMARY
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.
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.
The main
problem is that a lot of people have difficulties tolerating legumes. For this
reason, it’s important to prepare them properly.
SUMMARY
Beans and
legumes are a good addition to your weight loss diet. They’re both high in
protein and fiber, contributing to feelings of fullness and a lower calorie
intake.
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.
But you can
also just add water to your food, making a soup.
Some studies
have shown that eating the exact same food turned into a soup rather than as
solid food, makes people feel more satiated and eat significantly fewer
calories.
Just make sure
not to add too much fat to your soup, such as cream or coconut milk, as this
can significantly increase its calorie content.
SUMMARY
Soups can be
an effective part of a weight loss diet. Their high water content makes them
very filling. However, try to avoid creamy or oily soups.
10. Cottage Cheese
Dairy products
tend to be high in protein.
One of the
best ones is cottage cheese, which — calorie for calorie — is mostly protein
with very few carbs and little fat.
Eating cottage
cheese is a great way to boost your protein intake. It’s also very satiating,
making you feel full with a relatively low number of calories.
Dairy products
are also high in calcium, which may aid fat burning.
Other low-fat,
high-protein dairy products include Greek yogurt and skyr.
SUMMARY
Eating lean
dairy products, such as cottage cheese, is one of the best ways to get more
protein without significantly increasing your calorie intake.
11. Avocados
Avocados are a
unique fruit.
While most
fruits are high in carbs, avocados are loaded with healthy fats.
They’re
particularly high in monounsaturated oleic acid, the same type of fat found in
olive oil.
Despite being
mostly fat, avocados also contain a lot of water and fiber, making them less
energy-dense than you may think.
What’s more,
they’re a perfect addition to vegetable salads, as studies show that their fat
content can increase carotenoid antioxidant absorption from the vegetables 2.6-
to 15-fold.
They also
contain many important nutrients, including fiber and potassium.
SUMMARY
Avocados are a
good example of a healthy fat source you can include in your diet while trying
to lose weight. Just make sure to keep your intake moderate.
12. Apple Cider Vinegar
Apple cider
vinegar is incredibly popular in the natural health community.
It’s often
used in condiments like dressings or vinaigrettes, and some people even dilute
it in water and drink it.
Several
human-based studies suggest that apple cider vinegar can be useful for weight
loss.
Taking vinegar
at the same time as a high-carb meal can increase feelings of fullness and make
people eat 200–275 fewer calories for the rest of the day.
One 12-week
study in obese individuals also showed that 15 or 30 ml of vinegar per day
caused weight loss of 2.6–3.7 pounds, or 1.2–1.7 kilograms.
Vinegar has
also been shown to reduce blood sugar spikes after meals, which may have
various beneficial health effects in the long term.
You can find
multiple varieties of apple cider vinegar on Amazon.
SUMMARY
Adding apple
cider vinegar to your vegetable salad may help curb your appetite, potentially
leading to greater weight loss.
13. Nuts
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 fairly high in calories. If you tend to
binge and eat massive amounts of nuts, it may be best to avoid them.
SUMMARY
Nuts can make
a healthy addition to an effective weight loss diet when consumed in
moderation.
14. Whole Grains
Though cereal
grains have received a bad reputation in recent years, some types are
definitely healthy.
This includes
some whole grains that are loaded with fiber and contain a decent amount of
protein.
Notable
examples include oats, brown rice and quinoa.
Oats are
loaded with beta-glucans, soluble fibers that have been shown to increase
satiety and improve metabolic health.
Both brown and
white rice can contain significant amounts of resistant starch, particularly if
cooked and then allowed to cool afterward.
Keep in mind
that refined grains are not a healthy choice, and sometimes foods that have
"whole grains" on the label are highly processed junk foods that are
both harmful and fattening.
If you're on a
very low-carb diet, you'll want to avoid grains, as they’re high in carbs.
But there's
otherwise nothing wrong with eating whole grains if you can tolerate them.
SUMMARY
You should
avoid refined grains if you’re trying to lose weight. Choose whole grains
instead — they’re much higher in fiber and other nutrients.
15. Chili Pepper
Eating chili
peppers may be useful on a weight loss diet.
They contain
capsaicin, a substance which has been shown to reduce appetite and increase 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 in people who were accustomed to eating spicy food, indicating
that a certain level of tolerance can build up.
SUMMARY
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.
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.
Of course,
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. Plus, their fiber content 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.
For most
fruits can be an effective and delicious addition to a weight loss diet.
SUMMARY
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.
17. Grapefruit
One fruit that
deserves to be highlighted is grapefruit. Its effects on weight control have
been studied directly.
In a 12-week
study in 91 obese individuals, eating half a fresh grapefruit before meals led
to weight loss of 3.5 pounds (1.6 kg).
The grapefruit
group also had reduced insulin resistance, a metabolic abnormality that is
implicated in various chronic diseases.
Therefore,
eating half a grapefruit about half an hour before some of your daily meals may
help you feel more satiated and eat fewer overall calories.
SUMMARY
Studies
indicate that grapefruit may suppress appetite and reduce calorie intake when
eaten before meals. It’s worth a try if you’re want to lose weight.
18. Chia Seeds
Chia seeds are
among the most nutritious foods on the planet.
They contain
12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of
these 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 its
high fiber content, chia seeds can absorb up to 11–12 times their weight in
water, turning gel-like and expanding in your stomach.
Though some
studies have shown that chia seeds can help reduce appetite, they did not find
a statistically significant effect on weight loss.
However, given
their nutrient composition, it makes sense that chia seeds could be a useful
part of your weight loss diet.
SUMMARY
Chia seeds are
very high in fiber, which fills you up and reduces appetite. For this reason,
they can be useful on a weight loss diet.
19. 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 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.
It’s not about
adding coconut oil to your diet but about replacing some of your other cooking
fats with coconut oil.
However,
studies show that coconut oil is less satiating than MCT oil — a supplement
that contains much higher numbers of medium-chain triglycerides.
Extra virgin
olive oil is worth mentioning here, as it’s probably one of the healthiest fats
on the planet.
SUMMARY
Coconut oil
contains medium-chain triglycerides (MCTs) that may increase satiety after
meals. MCT oil supplements are even more effective.
20. Full-Fat Yogurt
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, which
is 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 full-fat yogurt. Studies show that full-fat dairy — but not low-fat —
is associated with a reduced risk of obesity and type 2 diabetes over time.
Low-fat yogurt
is usually loaded with sugar, so it’s best to avoid it.
SUMMARY
Probiotic
yogurt can increase your digestive health. Consider adding it to your weight
loss diet but make sure to avoid products that contain added sugar.
The Bottom Line
It’s easy to
find healthy foods to include on a weight loss diet.
These are
mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and
legumes.
Several
processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal
are also excellent choices.
Along with
moderation and regular exercise, eating these nutritious foods should pave your
way to success and a healthier life.
The 20 Most Weight-Loss-Friendly Foods on The Planet
Reviewed by Sufyan
on
1:20:00 AM
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Reviewed by Sufyan
on
1:20:00 AM
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