While no one food is a magic bullet for weight loss, there are certain foods that can help you achieve your weight-loss goals. <>
Most of the foods included as part of a weight-loss diet have a few
things in common: they’re high in fiber (which helps keep you feeling
fuller longer) and have a low energy density meaning that you can eat a
decent-sized portion without overdoing it on calories. Include the
following weight-loss foods as part of a healthy overall diet, and you
may find it’s easier to achieve your weight-loss goals.
1. Avocados
Avocados are rich in monounsaturated fatty acids, dietary fiber,
potassium and phytochemicals. People who eat avocados tend to have lower
BMI, body weight and waist circumference than people who skip this
green superfood, per a study in Nutrition Journal.
While avocados are higher in calories than other fruits and vegetables,
their satisfying fat and fiber combo may help you slim down. Add some to
your salad, sandwich or taco night for a burst of creaminess and
flavor.
2. Eggs
Eggs are rich in high-quality protein, fats and essential nutrients,
like vitamin D and choline. It’s the protein, and the time of day we
tend to eat them, that especially makes them a powerhouse for weight
loss. Eating a high-protein breakfast promotes weight loss, because
protein increases satiety while regulating hunger and appetite hormones,
helping fend off your hunger until lunchtime.
One study found that eating eggs for breakfast left people feeling more
satisfied than those who had bagels which helped them eat less
throughout the day.
3. Beans
All beans are high in fiber, which is your friend when you’re trying to
lose weight because it helps you feel fuller longer, thus controlling
hunger. Eating beans and legumes has also been linked with various other
health benefits, including lowering blood pressure, reducing LDL
cholesterol and reducing risk of cardiovascular disease. Beans are
fairly low in calories and deliver protein as well. Try them in homemade
veggie burgers, soups and salads.
4. Yogurt
Yogurt is protein-packed and full of probiotics, which are good for gut
health and may help your weight-loss efforts. Your gut health can impact
your weight, and eating more fiber and probiotics helps keep your gut
bacteria happy, which can be good for your metabolism (read more about
your gut-weight connection).
Go Greek for more protein; plus, research from Appetite found that
consumption of Greek yogurt was associated with reduced appetite and
increased satiety. Just keep an eye on added sugars in flavored yogurts,
which only add calories. Instead, use fresh fruit to sweeten plain
yogurt.
5. Salmon
Salmon is a rich source of high-quality protein and provides plenty of
“good” fats: omega-3 fatty acids. A diet rich in omega-3 fatty acids
helped people feel more satisfied when they were watching their
calories, per a study in Appetite. Eating salmon can be a delicious and
versatile way to get your recommended two weekly servings of
heart-healthy fish.
6. Fruit
Fruit gets a bad rap sometimes because it naturally contains sugar. But
eating fruit can help you lose weight, especially when you swap in fresh
fruit for processed foods or other unhealthy snacks. You’ll get a
naturally sweet treat, plus reap the benefits of fiber and antioxidants.
A recent study published in the Journal of Nutrition found that higher
fruit consumption was associated with lower risk of becoming overweight
or obese, independent of vegetable or fiber intake—though including
fruit as part of a healthy diet overall is always the best strategy.
7. Popcorn
As long as this popular crunchy treat isn’t doused in movie-theater
butter, it makes an excellent weight-loss snack. Not only is popcorn
high in fiber, it even delivers some protein. A 1-ounce serving of
air-popped corn (about 3½ cups) has 4 grams of fiber, almost 4 grams of
protein and clocks in at 110 calories. This combination makes it a snack
with staying power. Popcorn is filled with air, so you get a pretty
large portion without a lot of calories. You can eat 3 whole cups of
popcorn for only 100 calories.
