Foods for Weight Loss |
Avocados
Fatty Fish
Whole eggs
Chia seeds
Beans or legumes
Nut butter
The most common types of butter are:
Nuts contain L-arginine, an amino acid that helps your body burn fat
Nuts can improve insulin sensitivity (which means they help lower blood sugar levels)
Nuts contain vitamin E, a powerful antioxidant that protects your cells from oxidative stress (the kind of damage that leads to fat accumulation)
Did I mention that nuts are delicious? And there's a type for every taste: almonds, cashews, pecans, walnuts, peanuts (a legume), pistachios...you get the idea.
Meat
"Meat and poultry can be a great source of protein and other nutrients, and they can play an important role in your weight-loss efforts," says Jennifer McDaniel, MS, RDN, CSSD, an Academy of Nutrition and Dietetics spokeswoman
But as with any food you eat, portion control is key, she says. "It's important to look at the serving size on the packaging. A deck of cards is about the size of four ounces of beef." The size of a dish of poultry is around the same as your palm.
"If you're out to dinner," she says, "you don't have to eat the whole steak." If it's really big, take half home for lunch the next day.
Extra virgin olive oil
Olive oil has long been a symbol of health and has been mentioned in medical texts for centuries. Health benefits include reducing inflammation, lowering cholesterol, and protecting from heart disease.
According to a study published in the 2012 issue of "Nutrition", olive oil is also linked to healthier body weight. Researchers found that people who eat more olive oil tend to weigh less than those who don't consume as much. The oil may help you feel full, so you don't consume as many calories, or it may increase fat burning, helping you burn more calories.
Choose extra-virgin olive oil, which is the least processed type of olive oil. Use it in recipes or add it to foods such as steamed vegetables or fish dishes.
Full-fat yogurt
For years, low-fat and fat-free foods have been the go-to for those looking to lose weight. However, a growing body of evidence suggests that full-fat dairy may be beneficial for weight loss.
A new study in the European Journal of Nutrition found that participants who ate full-fat yogurt were less likely to be obese than those who consumed low-fat dairy products. The findings are significant because so many people assume that low-fat means low calories and thus better for weight loss.
According to the research, eating full-fat dairy may help you lose more weight — and keep it off — than choosing low-fat varieties of milk, cheese, and yogurt.
So when shopping for yogurt or cheese, choose ones marked "whole milk" or "whole milk solids." And if you're still wary about the fat content, look for reduced-fat versions of your favorite dairy products.
Takeaway: Best Fruits for weight loss is hard but if you eat these foods it may be easier.
Diets that work for you aren't just about cutting calories. They're about what you're cutting calories from, says Barbara Rolls, Ph.D. D., author of The Volumetric Eating Plan."You feel fuller for longer when you eat meals high in water and fiber, such as nonstarchy veggies or low-sugar fruits," Rolls explains. It's harder to overeat."
So instead of scarfing down meals, make a point of chewing each bite at least 10 times before swallowing. "The body has to work harder to break down food in the stomach and intestines," Reich-man says, "which can lead to a lot of gas and indigestion." Additionally, when you eat rapidly, you're more likely to swallow air, which increases your chance of acquiring a potbelly.
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