15 Foods That Help You Peel Off the Pounds
- Dietitian.Lauren Hmede
- Apr 18, 2019
- 3 min read
Introduction:
You need to lose weight but the rule is not just to eat less and exercise more. You need to make really healthy choices that fit your lifestyle while helping you in losing weight. Find out the best citrus fruits, breakfast choices and protein choices to add them to your daily menu.
1. Apples and Pears
Apples and pears consumption has been linked to weight loss this is due to low calorie content and high fiber especially the pectin which forms a gel in the stomach thus curbing hunger.
2. Artichokes and Sun chokes
In addition to being tasty and filled with cancer-fighting phytochemicals, artichokes contain oligo-fructose and fructo-oligosaccharides (also known as FOS), a type of soluble fiber that's linked to weight loss. Oligo fructose supplementation has the potential to promote weight loss and improve glucose regulation in overweight adults.
3. Berries
Berries are rich in ketones which can help increase the expression of adiponectin, a protein hormone that helps to burn fat for energy and stabilizes blood sugar levels. You can enjoy a cup of berries for just 50-60 calories yet they are filling and tasty.
4. Beans
Beans lower LDL cholesterol, improve satiety feeling and help in weight loss. They contain 12.5 grams of fiber per one cup and they contain disease fighting antioxidants.
5. Eggs
Eggs are high quality protein with low calories according to studies consumption of eggs has been linked to weight loss as they improve satiety due to the combination of both fat and protein.
6. Fish and Seafood
Fish are good choice to be added while you are on a weight loss plan, they have less calories than meat and chicken do moreover they contain the heart-healthy fat omega-3 which play an anti-inflammatory role.
7. Grapefruit and 100 Percent Grapefruit Juice
It dates back to the 1930s, and essentially called for eating half a grapefruit or 4 ounces of 100 percent grapefruit juice before each meal while following a protein-rich, low-carb meal plan. The authors suggest that consuming water, grapefruit or grapefruit juice prior to meals helps individuals stick with a lower-calorie eating plan because it helps to fill you up.
8. Oatmeal
Oatmeal makes you feel more satisfied due to their fiber content as they curb appetite and according to studies when you consume oatmeal at breakfast you are less likely to overeat throughout the day.
9. Olive Oil
Olive oil is a heart healthy oil rich in mono-unsaturated fatty acids. Olive oil has been linked to weight loss and sure when it is consumed in moderation. Two aromatic compounds in olive oil are thought to be responsible for this weight loss effect, and one of these compounds, hexanal, is said to resemble the scent of freshly cut grass.
10. Pistachios in the Shell
Consumption of pistachios has been linked to weight loss due to protein and fiber content both contribute to the feeling of fullness. You can enjoy 30 in-shell pistachios for about 100 calories.
11. Hot Peppers
Hot peppers consumption has been linked to high metabolism and this is due to the burning in the mouth that lead to rise in body temperature, energy expenditure and appetite control.
12. Salad Greens
Salad is a filling appetizer that can be used as an appetite curbing meal and help in weight loss. Green salads (basic made with olive oil and lemon juice) have low calorie content and are high in satisfying fiber. Not all salads are equal make sure of your choices as some can count up to 600-700 calories per portion due to calorie dense toppings and dressings.
13. Soup
Like salads, broth-based soups are low energy density (meaning low-calories, high-fiber), leading to a reduction in overall calories consumed, and aiding in weight loss.
14. Tea
Tea is calorie free and rich in antioxidants called flavonoid that has many health benefits. Research also suggests that tea flavonoids can help elevate metabolic rate, increase fat oxidation and improve insulin sensitivity.
15. Plain Greek Yogurt
Rich, thick and creamy plain Greek yogurt has one of the best protein-to-calorie ratios of any food. A cup of non-fat, plain Greek yogurt contains around 23 grams of protein and contains just 130 calories. In addition, as long as it's plain non-flavoured yogurt, there are no added sugars. Since protein is known to enhance satiety more than fiber, carbohydrates or fat, diets that contain more protein and fewer carbohydrates
may be easier for dieters to stick with because their hunger and cravings are curbed.
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