1) Whole eggs:
Ever feared for their high cholesterol content, whole eggs have returned.
New studies show that they do not affect the level of cholesterol in the blood, and do not cause heart attacks.
In fact ... they are among the best foods you can consume if you need to lose weight.
They are high in protein, healthy fats, and can make you feel satisfied, even with a very low amount of calories.
A study of 30 women showed that eating eggs at breakfast, instead of bagels, increased their satiety and made them eat less during the next 36 hours.
Another 8-week study showed that eggs at breakfast increased weight loss on a restricted calorie diet, compared to the consumption of bagels.
Eggs are also incredibly dense in nutritional content, and can help you get all the nutrients you need in a calorie restricted diet. Almost all the nutrients are in the egg yolks.
2) Green leaves:
The green leaves include cabbage, spinach, cabbage, chard and other foods.They have various properties that make them perfect for a weight loss diet.
They are low in calories and carbohydrates, but they are loaded with fiber.
Eating green leaves is a great way to increase the volume of your meals, without increasing calories. Numerous studies show that foods and diets with a low energy density make people consume fewer calories in general.
The green leaves are also incredibly nutritious and very high in the content of all kinds of vitamins, minerals and antioxidants. This includes calcium, which has been shown to be very helpful in burning fats, in several studies.
3) Salmon:
Fatty fish like salmon are incredibly healthy.They are also very satisfying, since they keep you satisfied for many hours, with relatively few calories.
Salmon is loaded with high quality protein, healthy fats and also contains all kinds of important nutrients.
Fish, foods that come from the sea, in general, provide a significant amount of iodine.
This nutrient is necessary for the proper functioning of the thyroid, which is important to keep the metabolism working properly.
Studies show that a lot of people in the world are not getting all the iodine they need.
Salmon also has a high content of Omega 3 and fatty acids, which have been shown to be of great help in reducing inflammation, which is known to play an important role in obesity and metabolic diseases.
Mackerel, trout, sardines, herring, and other types of fish are also excellent.
4) Cruciferous vegetables:
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.Just like other vegetables, they are high in fiber and have to promote the feeling of fullness.
In fact, these types of vegetables also contain a fair amount of protein.
They are not as high in protein as vegetable foods or legumes, but they are high compared to most vegetables.
A combination of protein, fiber and low energy density make cruciferous vegetables the perfect foods to be included in your meals, if you need to lose weight.
They are also highly nutritious, and contain anti-carcinogenic substances.
5) Lean beef and chicken breast:
The flesh has been unfairly demonized.He has been blamed for all kinds of health problems, even though there is no good evidence to support these accusations.
Although processed meats are unhealthy, studies have shown that unprocessed red meat DOES NOT increase the risk of heart disease or diabetes.
According to two major investigations, red meat alone has a weak correlation with cancer in men and no correlation with cancer in women.
The truth is ... meat is a food friendly with weight loss, as it is high in protein.
The protein is the nutrient that generates more satiety, and by far, having a high protein diet can make you burn 80 to 100 calories per day.
Studies have shown that increasing your protein intake can reduce your calorie intake by 25 to 30%, and can reduce cravings by up to 60%, or which will reduce that craving for midnight snack altogether, and will cause Weight loss of almost half a kilo per week ... just adding protein to your diet.
If you are on a low carb diet, then feel free to consume fatty meats. But if you are on a medium to high carbohydrate diet, then choose lean meats, which may be more appropriate.
6) Boiled potatoes:
The white potatoes seem to have fallen out of our favor for some reason.However, they have several properties that make them the perfect food, both for weight loss and for optimal health.
They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.
There are counts of people who have lived on nothing but potatoes for long periods of time.
They are particularly high in potassium, a nutrient that most people do not consume in sufficient quantity, and which plays an important role in controlling high blood pressure.
On a scale called the Satiety Scale, which measures how much each food satisfies us, the white, boiled potatoes have the highest scores among all the foods that were tested.
This means that, when eating white, boiled potatoes, you will naturally feel satisfied and eat less of other foods.
If you boil the potatoes, allow them to cool for a moment, then they will form a film of starch, which is a fibrous substance that has been shown to have all kinds of properties and health benefits ... including weight loss.
Sweet potatoes, turnips and other tubers are also excellent foods.
7) Tuna:
It's a lean fish ... so it does not have much fat.Tuna is popular among bodybuilders, and fitness models, which are on strict diet, as it is a great way to maintain a high level of protein, without calories.
If you're trying to emphasize your protein intake, then make sure you choose canned tuna in water, not oil.
8) Beans and legumes:
Some beans and legumes can be beneficial for weight loss.This includes lentils, black beans, beans and many others.
These foods tend to be high in protein and fiber, which are two nutrients that have been shown to generate satiety.
They also contain starch.
The problem is that most people have trouble tolerating legumes. For this reason, it is very important that you prepare them properly.
9) Soups:
As we mentioned earlier, diets with a low energy density tend to make people consume fewer calories.Most foods with a low energy density are those that contain a lot of water, such as vegetables and fruits.
But you can also add water to your food ... making a soup.
Some studies have shown that eating the same food, prepared in soup instead of eating it as a solid food, makes people feel more satisfied, and eat fewer calories.
10) Cotagge Cheese:
Dairy products tend to be high in protein.One of the best dairy products is cotagge cheese ... calorie by calorie, it's basically just protein with a little bit of carbohydrates and fat.
Eating enough cotagge cheese is a great way to increase your protein intake. It also generates satiety, making you feel full, with a relatively low amount of calories.
Dairy products are high in calcium, which has been proven, helps in the fat burning process.
11) Avocado:
Avocados are a unique type of fruit.While most fruits are high in carbohydrates, avocados are saturated with healthy fats.
They are particularly high in mono-saturated oleic acid, the same type of fat found in olive oil.
Despite being mostly fat, it also combines a large amount of water, so they are not as energetically dense as you could imagine.
Avocados are the perfect companion to salads, since studies have shown that the fats they contain can increase the vegetable's nutrient intake by 2.6 to 15%.
They also contain important nutrients, including fiber and potassium.
12) Apple cider vinegar:
Apple cider vinegar is incredibly popular in the natural health community.It is popular for its use in condiments, as a companion or vinaigrette. Some people even dilute it in water and drink it.
Several studies in humans suggest that vinegar may be useful for people trying to lose weight.
Consuming vinegar, at the same time as a high-carbohydrate meal, can increase the feeling of fullness and cause people to consume 200 to 275 fewer calories during the rest of the day.
A study conducted in individuals with obesity, showed that eating 15 to 30 milliliters of vinegar per day for 12 weeks, caused them to lose 1.2 to 1.7 kilograms.
Vinegar has also been shown to reduce sugar spikes in the bloodstream after meals, which can lead to all kinds of long-term health benefits.
13) Nuts:
Despite being high in fat content, they are not inherently cause of obesity.They are an excellent snack, since they contain balanced amounts of protein, fiber and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even generate weight loss.
Population studies have also shown that people who eat nuts also tend to be healthier and have a lower level of fat than those who do not.
Just make sure you do not overdo it, as they are high in calories. If you have to eat massive amounts of nuts, maybe it's best to avoid them.
14) Some whole grains:
Even though the beans have gone through a rough patch in recent years, there are some types that are definitely healthy.This includes those without gluten, whole grains are loaded with fiber and contain large amounts of protein.
Notable examples include oats, wild rice and quinoa.
Oats are loaded with beta-glucans, which are soluble fibers that have been shown to increase satiety and improve metabolic health.
Rice, both brown and white, can also contain large amounts of starch, especially if it is cooked and then allowed to cool a little.
Keep in mind that these grains, refined, can be a disaster, and sometimes, the foods they say contain "whole grains" on the label, are highly processed junk foods that are both harmful and causing obesity.
If you are on a low carbohydrate diet, then you will want to avoid grains, as they are high in these substances. However, there is nothing wrong with eating some healthy grains if you can tolerate them and you are not on a low carbohydrate diet.
15) Hot pepper:
Eating hot peppers can be useful in a weight loss diet.They contain a substance called capsaicin, which has been shown to reduce appetite and increase fat burning in some studies.
This substance is even marketed in supplements and is a common ingredient in many weight loss medications.
A study recently showed that eating 1 gram of hot pepper can reduce appetite in increasing fat burning in people who regularly do not eat hot pepper.
However, there were no effects on people accustomed to eating spicy foods, which indicates that tolerance can be generated.
16) Fruit:
Most experts agree that the fruit is healthy.Numerous studies on population have shown that people who eat more fruits and vegetables tend to be healthier than those who do not.
Of course, the correlation does not equal a cause, so these studies do not really prove anything, but the fruit does have properties that help you lose weight.
Even when they contain sugar, they have a low energy density, and it takes a while to chew them. In addition, fiber helps prevent sugar from being released too quickly into the bloodstream.
The only people who might want to avoid or reduce fruit consumption are those who are on a low-carbohydrate diet, on ketogenic diets, or have some kind of fructose intolerance.
17) Grapefruit:
One fruit that undoubtedly deserves to be highlighted is grapefruit, as its effects on weight loss have been studied directly.
In a study conducted in 91 individuals with obesity, half who consumed half a grapefruit before each meal, obtained a weight loss of 1.6 kg, during a period of 12 weeks.
The group that consumed grapefruit also had reductions in their insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
So, eating half a grapefruit half an hour before your meals can help you feel more satisfied and eat a little less calories.
18) Chia seeds:
Chia seeds are among the most nutritious foods on the planet.They contain 12 grams of carbohydrates per ounce, which is high, but 11 of those grams are fiber.
This makes chia seeds a low carbohydrate friendly food, and one of the best sources of fiber in the world.
Because of all this fiber, chia seeds can absorb 11 to 12 times their weight in water, turning it into gel and expanding in your stomach.
Although some studies have shown that chia seeds can help reduce appetite, statistical importance in weight loss has not been found.
However, due to its nutritional compounds, it makes sense to say that chia seeds could be a great help in a diet to lose weight.
19) Coconut oil
Not all fats are the same.Coconut oil is high in medium-length fatty acids, called Medium Chain Triglycerides (TCM).
These fatty acids have been shown to increase satiety, compared to other fats, as well as increase the number of calories burned.
There are also two studies, one conducted in men and the other in women, which show that coconut oil helped reduce abdominal fat.
Of course, coconut oil contains calories, so adding it to everything you plan to eat is a bad idea.
So it's not really about adding coconut oil to your entire diet, but replacing some of the fats you usually prepare your food with, for coconut oil.
Extra virgin olive oil is also worth mentioning, as it is probably the healthiest fat on the entire planet.
20) Yogurth:
Another excellent food for your daily diet is yogurt.This food contains probiotic bacteria that can help improve the functioning of your intestines.
Having healthy bowels can potentially help protect them against inflammation and intolerance to leptin, which is the main hormone that causes obesity.
Just make sure you choose fat-free yogurt ... studies have shown that a daily diet saturated in fat, but not low in fat, is associated with the reduction of obesity and type 2 diabetes in the long term.
Low-fat yogurt is often saturated with sugar, so the best thing to do is avoid these foods like the plague.
