Different foods cross different metabolic pathways in your body.
They can have very different effects on hunger, hormones and the amount of calories you burn.
Here are the 20 slimmest foods in the world supported by science.
1. Whole eggs
Once they were afraid of having high cholesterol, whole eggs returned.
Although high consumption of eggs increases the "bad" LDL cholesterol levels in some people, they are one of the best foods to eat if you need to lose weight. They are rich in protein and fat and are very abundant..
A study of 30 overweight women found that eating eggs for breakfast, instead of bagels, increased the feeling of satiety (satiety) and made people eat less for the next 36 hours .
Another eight-week study found that breakfast eggs increased weight loss in a low-calorie diet, compared to bagels .
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need in a low-calorie diet. Interestingly, almost all of the nutrients are found in the yolks.
ABSTRACT
Eggs are very rich and rich in nutrients. Compared to refined carbohydrates like muffins, eggs can suppress appetite later in the day and can even promote weight loss.
2. Green leaves
Green leafy vegetables include kale, spinach, cabbage, Swiss chard and a few others.
They have several properties that make them perfect for eating, such as their low calorie and carbohydrate content and their fiber intake.
Eating green leafy vegetables is a great way to increase the volume of your meals, without increasing calories. Many studies show that low-energy foods and diets cause people to consume fewer calories overall (5 reliable source).
Leafy vegetables are also incredibly nutritious and very rich in many vitamins, antioxidants and minerals, including calcium, which has been shown to help burn fat in some studies .
ABSTRACT
Green leafy vegetables are a great addition to your weight loss diet. They are not only low in calories but also high in fiber, which helps you feel full.
3. Salmon
Blue fish like salmon is incredibly healthy and very satisfying, keeping it full for many hours with relatively few calories.
Salmon is packed with high quality protein, healthy fats and a variety of important nutrients.
Fish and shellfish in general can also provide a significant amount of iodine.
This nutrient is necessary for the proper functioning of the thyroid, which is important for ensuring the optimal functioning of your metabolism .
Studies show that a significant number of people do not meet their iodine needs .
Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play an important role in obesity and metabolic diseases .
Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.
ABSTRACT
Salmon is rich in protein and omega-3 fatty acids, making it a good option for a healthy diet for weight loss.
4. Cruciferous vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.
Like other vegetables, they are rich in fiber and tend to be incredibly full.
In addition, these types of vegetables usually contain decent amounts of protein.
They're not as high in protein as animal foods or legumes, but they are still high compared to most vegetables.
A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect food to include in your meals if you need to lose weight.
They are also very nutritious and contain anti-cancer substances (11 reliable source).
ABSTRACT
Cruciferous vegetables are low in calories but rich in fiber and nutrients. Adding them to your diet is not only a great weight loss strategy, but it can also improve your overall health.
5. Lean beef and chicken breast
The flesh has been unjustly demonized.
He has been blamed for several health problems despite the lack of solid evidence to support these negative claims.
Although processed meat is unhealthy, studies show that unprocessed red meat does not increase the risk of heart disease or diabetes .
According to two large studies, red meat has a very low correlation with cancer in men and no correlation in women .
The truth is that meat is a food for weight loss because it is rich in protein.
Protein is by far the most abundant nutrient, and a high protein diet can burn 80 to 100 more calories per day .
Studies have shown that increasing your protein intake to 25% of daily calories can reduce food cravings by 60%, cut your desire to eat late at night by half, and cause weight loss by almost a pound. . (0.45 kg) per week .
If you're on a low-carb diet, don't hesitate to eat fatty meats. However, if you are on a moderate to high carbohydrate diet, it may be more appropriate to choose lean meats.
ABSTRACT
Eating lean unprocessed meat is a great way to increase your protein intake. Replacing some of the carbohydrates or fats in your diet with protein can help you lose more fat.
6. Boiled potatoes
The white potatoes seem to have fallen out of favor for some reason.
However, they have several properties that make it a perfect food, both for weight loss and for optimal health.
They contain an incredible variety of nutrients, a little bit of everything you need.
There have even been reports of people living alone on potatoes for long periods.
They are particularly rich in potassium, a nutrient that most people do not eat enough and which plays an important role in controlling blood pressure.
On a scale called the satiety index, which measures the degree of filling of different foods, boiled white potatoes obtained the highest score of all the foods tested .
This means that when you eat boiled white potatoes, you will feel naturally full and eat less food.
If you let the potatoes cool for a while after boiling them, they will form large amounts of resistant starch, a fiber-like substance that has been shown to have health benefits, including weight loss .
Sweet potatoes, turnips and other tubers are also excellent.
ABSTRACT
Boiled potatoes are among the most abundant foods. They are particularly effective in reducing your appetite because they can suppress your food intake later in the day.
7. Tuna
Another low-calorie, high-protein food is tuna.
It's lean fish, which means it's low in fat.
Tuna is popular with bodybuilders and fitness models who are cut because it is a great way to increase protein intake and keep calories and fat low.
If you're trying to focus on protein intake, be sure to choose canned tuna in water, not oil.
ABSTRACT
Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbohydrates or fats, with protein is an effective strategy for losing weight as part of a low-calorie diet.
8. Beans and legumes
Certain beans and other legumes can be beneficial for weight loss.
This includes lentils, black beans, red beans and a few others.
These foods tend to be rich in protein and fiber, two nutrients that have led to satiety.
They also tend to contain resistant starch.
The main problem is that many people find it difficult to tolerate legumes. For this reason, it is important to prepare them properly.
ABSTRACT
Beans and legumes are a good addition to your weight loss diet. Both are rich in protein and fiber, which contributes to the feeling of satiety and a lower caloric intake.
9. Soups
As mentioned earlier, low-energy foods and diets generally contain fewer calories.
Most low-energy foods are those that contain a lot of water, such as vegetables and fruits.
But you can also add water to your food by making a soup.
Some studies have shown that eating exactly the same processed foods as soup instead of solid foods makes people fuller and consumes far fewer calories .
Just make sure you don't add too much fat to your soup, like cream or coconut milk, as this can significantly increase your calorie intake.
ABSTRACT
Soups can be an effective part of the diet. Its high water content makes them very full. However, try to avoid creamy or oily soups.
10. Cottage cheese
Dairy products tend to be high in protein.
One of the best is cottage cheese, which, in calories per calorie, is mostly made up of protein with very few carbohydrates and low in fat.
Eating cottage cheese is a great way to increase your protein intake. It is also very abundant, you feel full with a relatively small amount of calories.
Dairy products are also rich in calcium, which can help burn fat (reliable source).
Other low-fat, high-protein dairy products include Greek yogurt and skyr.
ABSTRACT
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. Lawyers
Avocados are a unique fruit.
While most fruits are high in carbohydrates, avocados are full of healthy fats.
They are particularly rich in monounsaturated oleic acid, the same type of fat as that of olive oil.
Although they are mostly fatty, avocados also contain a lot of water and fiber, which makes them less energy dense than you might think.
In addition, they are a perfect complement to vegetable salads, since studies show that their fat content can increase the absorption of carotenoid antioxidants from vegetables by 2.6 to 15 times .
They also contain many important nutrients, such as fiber and potassium.
ABSTRACT
Avocados are a good example of a healthy source of fat that you can include in your diet when trying to lose weight. Just make sure to keep your consumption moderate.
12. Apple cider vinegar
Apple cider vinegar is incredibly popular in the natural health community.
It is often used in condiments such as salad dressings or salad dressings, and some people even dilute it in water and drink it.
Several studies in humans suggest that apple cider vinegar may be useful for weight loss.
Eating vinegar with a high carbohydrate meal can increase feelings of fullness and cause 200 to 275 fewer calories for the rest of the day .
A 12-week study in obese people also found that 15 or 30 ml of vinegar per day resulted in weight loss of 2.6 to 3.7 pounds, or 1.2 to 1.7 kilograms .
Vinegar has also been shown to reduce spikes in blood sugar after meals, which can have various long-term health benefits .
You can find several varieties of apple cider vinegar on Amazon.
ABSTRACT
Adding apple cider vinegar to your vegetable salad can help reduce your appetite, which could lead to more weight loss.
13. Nuts
Although they are high in fat, nuts are not as fatty as you might think.
It's a great snack, which contains balanced amounts of protein, fiber and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even promote weight loss .
In addition, demographic studies have shown that people who eat nuts tend to be healthier and leaner than those who do not .
Make sure you don't go too far, as they still have a lot of calories. If you usually eat snacks and eat large amounts of nuts, it is best to avoid them.
ABSTRACT
Nuts can be a healthy addition to an effective diet for weight loss when eaten in moderation.
14. Whole grains
Although cereal grains have received a bad reputation in recent years, some types are certainly healthy.
This includes some whole grains loaded with fiber and containing a decent amount of protein.
Notable examples include oatmeal, brown rice and quinoa.
Oatmeal is loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health .
Brown and white rice can contain significant amounts of resistant starch, especially if cooked and then cooled .
Keep in mind that refined grains are not a healthy option and sometimes foods that have "whole grains" on the label are highly processed junk foods that are harmful and fattening.
If you are on a very low carbohydrate diet, you will want to avoid cereals as they are high in carbohydrates.
But otherwise, there is nothing wrong with eating whole grains if you can tolerate them.
ABSTRACT
You should avoid refined grains if you are trying to lose weight. Instead, choose whole grains: they are much richer in fiber and other nutrients.
15. Chili Pepper
Eating peppers can be useful for dieting.
They contain capsaicin, a substance that has been shown to reduce appetite and increase fat burning in some studies .
This substance is even sold as a supplement and common ingredient in many commercial weight loss supplements.
One study found that eating 1 gram of red peppers reduces appetite and increases fat burning in people who don't regularly eat peppers .
However, there was no effect on people accustomed to eating spicy foods, indicating that a certain level of tolerance may build up .
ABSTRACT
Eating spicy foods that contain peppers can temporarily reduce appetite and even increase fat burning. However, tolerance seems to accumulate in those who regularly eat peppers.
16. Fruit
Most health experts agree that fruits are healthy.
Numerous demographic studies have shown that people who eat most fruits (and vegetables) tend to be healthier than others .
Of course, the correlation is not equal to causation, so these studies prove nothing. However, fruits have properties that allow them to lose weight.
Even if they contain natural sugar, they have a low energy density and take a long time to chew. In addition, its fiber content prevents the too rapid release of sugar into the blood.
The only people who may want to avoid or minimize fruit are those who are on a ketogenic diet very low in carbohydrates or who are intolerant.
For most fruits, it can be an effective and delicious addition to a weight loss diet.
ABSTRACT
Although fruits contain sugar, you can easily include them in a diet. They are rich in fiber, antioxidants and various nutrients that decrease the increase in blood sugar after meals.
17. Grapefruit
One fruit to note is grapefruit. Its effects on weight control have been studied directly.
In a 12-week study of 91 obese people, consuming half of fresh grapefruit before meals resulted in a weight loss of 3.5 pounds (1.6 kg) .
The grapefruit group had also reduced insulin resistance, a metabolic abnormality implicated in several chronic diseases.
Therefore, eating half a grapefruit about half an hour before some of your daily meals can help you feel full and eat fewer calories.
ABSTRACT
Studies indicate that grapefruit can suppress appetite and reduce calorie intake when consumed before meals. It is worth a try if you want to lose weight.
18. Chia seeds
Chia seeds are among the most nutritious foods on the planet.
It contains 12 grams of carbohydrates per ounce (28 grams), which is quite high, but 11 of these grams are fiber.
This makes chia seeds a low-carb food and one of the best sources of fiber in the world .
Due to its high fiber content, chia seeds can absorb up to 11 to 12 times their weight in water, gel and spread in the stomach .
Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss .
However, given its nutritional composition, it makes sense that chia seeds could be a useful part of your weight loss diet.
ABSTRACT
Chia seeds are very rich in fiber, which fills it and reduces your appetite. For this reason, they can be useful in the diet.
19. Coconut oil
Not all fats are the same.
Coconut oil is rich in medium-length fatty acids, called medium chain triglycerides (MCT).
These fatty acids have been shown to increase satiety better than other fats and increase the number of calories burned.
In addition, two studies, one in women and one in men, have shown that coconut oil reduces the amount of abdominal fat .
Of course, coconut oil still contains calories, so it's a bad idea to add it to what you already eat.
It's not about adding coconut oil to your diet, but replacing some of your other cooking fats with coconut oil.
However, studies show that coconut oil is less satisfactory than MCT oil, a supplement that contains a much higher number of medium chain triglycerides .
Extra virgin olive oil should be mentioned here, as it is probably one of the healthiest fats on the planet.
ABSTRACT
Coconut oil contains medium chain triglycerides (MCTs) which can increase satiety after meals. MCT oil supplements are even more effective.
20. whole yogurt
Another great dairy product is yogurt.
Some types of yogurt contain probiotic bacteria that can improve the function of your gut.
A healthy gut can help protect against inflammation and resistance to leptin, which is one of the main hormonal drivers of obesity.
Be sure to choose a yogurt with live and active cultures, as other types of yogurt contain almost no probiotics.
Also consider choosing whole yogurt. Studies show that high-fat but not low-fat dairy products are associated with a lower risk of obesity and type 2 diabetes over time .
Low-fat yogurt is usually loaded with sugar, so it's best to avoid it.
ABSTRACT
Probiotic yogurt can increase your digestive health. Consider adding it to your diet, but be sure to avoid products with added sugar.
The essential
It is easy to find healthy foods to include in a diet.
These are mainly whole foods such as fish, lean meat, vegetables, fruits, nuts, seeds and legumes.
Various processed foods like probiotic yogurt, extra virgin olive oil and oatmeal are also great options.
In addition to moderation and regular exercise, eating these nutritious foods should pave the way for success and a healthier life.
They can have very different effects on hunger, hormones and the amount of calories you burn.
Here are the 20 slimmest foods in the world supported by science.
1. Whole eggs
Once they were afraid of having high cholesterol, whole eggs returned.
Although high consumption of eggs increases the "bad" LDL cholesterol levels in some people, they are one of the best foods to eat if you need to lose weight. They are rich in protein and fat and are very abundant..
A study of 30 overweight women found that eating eggs for breakfast, instead of bagels, increased the feeling of satiety (satiety) and made people eat less for the next 36 hours .
Another eight-week study found that breakfast eggs increased weight loss in a low-calorie diet, compared to bagels .
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need in a low-calorie diet. Interestingly, almost all of the nutrients are found in the yolks.
ABSTRACT
Eggs are very rich and rich in nutrients. Compared to refined carbohydrates like muffins, eggs can suppress appetite later in the day and can even promote weight loss.
2. Green leaves
Green leafy vegetables include kale, spinach, cabbage, Swiss chard and a few others.
They have several properties that make them perfect for eating, such as their low calorie and carbohydrate content and their fiber intake.
Eating green leafy vegetables is a great way to increase the volume of your meals, without increasing calories. Many studies show that low-energy foods and diets cause people to consume fewer calories overall (5 reliable source).
Leafy vegetables are also incredibly nutritious and very rich in many vitamins, antioxidants and minerals, including calcium, which has been shown to help burn fat in some studies .
ABSTRACT
Green leafy vegetables are a great addition to your weight loss diet. They are not only low in calories but also high in fiber, which helps you feel full.
3. Salmon
Blue fish like salmon is incredibly healthy and very satisfying, keeping it full for many hours with relatively few calories.
Salmon is packed with high quality protein, healthy fats and a variety of important nutrients.
Fish and shellfish in general can also provide a significant amount of iodine.
This nutrient is necessary for the proper functioning of the thyroid, which is important for ensuring the optimal functioning of your metabolism .
Studies show that a significant number of people do not meet their iodine needs .
Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play an important role in obesity and metabolic diseases .
Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.
ABSTRACT
Salmon is rich in protein and omega-3 fatty acids, making it a good option for a healthy diet for weight loss.
4. Cruciferous vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.
Like other vegetables, they are rich in fiber and tend to be incredibly full.
In addition, these types of vegetables usually contain decent amounts of protein.
They're not as high in protein as animal foods or legumes, but they are still high compared to most vegetables.
A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect food to include in your meals if you need to lose weight.
They are also very nutritious and contain anti-cancer substances (11 reliable source).
ABSTRACT
Cruciferous vegetables are low in calories but rich in fiber and nutrients. Adding them to your diet is not only a great weight loss strategy, but it can also improve your overall health.
5. Lean beef and chicken breast
The flesh has been unjustly demonized.
He has been blamed for several health problems despite the lack of solid evidence to support these negative claims.
Although processed meat is unhealthy, studies show that unprocessed red meat does not increase the risk of heart disease or diabetes .
According to two large studies, red meat has a very low correlation with cancer in men and no correlation in women .
The truth is that meat is a food for weight loss because it is rich in protein.
Protein is by far the most abundant nutrient, and a high protein diet can burn 80 to 100 more calories per day .
Studies have shown that increasing your protein intake to 25% of daily calories can reduce food cravings by 60%, cut your desire to eat late at night by half, and cause weight loss by almost a pound. . (0.45 kg) per week .
If you're on a low-carb diet, don't hesitate to eat fatty meats. However, if you are on a moderate to high carbohydrate diet, it may be more appropriate to choose lean meats.
ABSTRACT
Eating lean unprocessed meat is a great way to increase your protein intake. Replacing some of the carbohydrates or fats in your diet with protein can help you lose more fat.
6. Boiled potatoes
The white potatoes seem to have fallen out of favor for some reason.
However, they have several properties that make it a perfect food, both for weight loss and for optimal health.
They contain an incredible variety of nutrients, a little bit of everything you need.
There have even been reports of people living alone on potatoes for long periods.
They are particularly rich in potassium, a nutrient that most people do not eat enough and which plays an important role in controlling blood pressure.
On a scale called the satiety index, which measures the degree of filling of different foods, boiled white potatoes obtained the highest score of all the foods tested .
This means that when you eat boiled white potatoes, you will feel naturally full and eat less food.
If you let the potatoes cool for a while after boiling them, they will form large amounts of resistant starch, a fiber-like substance that has been shown to have health benefits, including weight loss .
Sweet potatoes, turnips and other tubers are also excellent.
ABSTRACT
Boiled potatoes are among the most abundant foods. They are particularly effective in reducing your appetite because they can suppress your food intake later in the day.
7. Tuna
Another low-calorie, high-protein food is tuna.
It's lean fish, which means it's low in fat.
Tuna is popular with bodybuilders and fitness models who are cut because it is a great way to increase protein intake and keep calories and fat low.
If you're trying to focus on protein intake, be sure to choose canned tuna in water, not oil.
ABSTRACT
Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbohydrates or fats, with protein is an effective strategy for losing weight as part of a low-calorie diet.
8. Beans and legumes
Certain beans and other legumes can be beneficial for weight loss.
This includes lentils, black beans, red beans and a few others.
These foods tend to be rich in protein and fiber, two nutrients that have led to satiety.
They also tend to contain resistant starch.
The main problem is that many people find it difficult to tolerate legumes. For this reason, it is important to prepare them properly.
ABSTRACT
Beans and legumes are a good addition to your weight loss diet. Both are rich in protein and fiber, which contributes to the feeling of satiety and a lower caloric intake.
9. Soups
As mentioned earlier, low-energy foods and diets generally contain fewer calories.
Most low-energy foods are those that contain a lot of water, such as vegetables and fruits.
But you can also add water to your food by making a soup.
Some studies have shown that eating exactly the same processed foods as soup instead of solid foods makes people fuller and consumes far fewer calories .
Just make sure you don't add too much fat to your soup, like cream or coconut milk, as this can significantly increase your calorie intake.
ABSTRACT
Soups can be an effective part of the diet. Its high water content makes them very full. However, try to avoid creamy or oily soups.
10. Cottage cheese
Dairy products tend to be high in protein.
One of the best is cottage cheese, which, in calories per calorie, is mostly made up of protein with very few carbohydrates and low in fat.
Eating cottage cheese is a great way to increase your protein intake. It is also very abundant, you feel full with a relatively small amount of calories.
Dairy products are also rich in calcium, which can help burn fat (reliable source).
Other low-fat, high-protein dairy products include Greek yogurt and skyr.
ABSTRACT
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. Lawyers
Avocados are a unique fruit.
While most fruits are high in carbohydrates, avocados are full of healthy fats.
They are particularly rich in monounsaturated oleic acid, the same type of fat as that of olive oil.
Although they are mostly fatty, avocados also contain a lot of water and fiber, which makes them less energy dense than you might think.
In addition, they are a perfect complement to vegetable salads, since studies show that their fat content can increase the absorption of carotenoid antioxidants from vegetables by 2.6 to 15 times .
They also contain many important nutrients, such as fiber and potassium.
ABSTRACT
Avocados are a good example of a healthy source of fat that you can include in your diet when trying to lose weight. Just make sure to keep your consumption moderate.
12. Apple cider vinegar
Apple cider vinegar is incredibly popular in the natural health community.
It is often used in condiments such as salad dressings or salad dressings, and some people even dilute it in water and drink it.
Several studies in humans suggest that apple cider vinegar may be useful for weight loss.
Eating vinegar with a high carbohydrate meal can increase feelings of fullness and cause 200 to 275 fewer calories for the rest of the day .
A 12-week study in obese people also found that 15 or 30 ml of vinegar per day resulted in weight loss of 2.6 to 3.7 pounds, or 1.2 to 1.7 kilograms .
Vinegar has also been shown to reduce spikes in blood sugar after meals, which can have various long-term health benefits .
You can find several varieties of apple cider vinegar on Amazon.
ABSTRACT
Adding apple cider vinegar to your vegetable salad can help reduce your appetite, which could lead to more weight loss.
13. Nuts
Although they are high in fat, nuts are not as fatty as you might think.
It's a great snack, which contains balanced amounts of protein, fiber and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even promote weight loss .
In addition, demographic studies have shown that people who eat nuts tend to be healthier and leaner than those who do not .
Make sure you don't go too far, as they still have a lot of calories. If you usually eat snacks and eat large amounts of nuts, it is best to avoid them.
ABSTRACT
Nuts can be a healthy addition to an effective diet for weight loss when eaten in moderation.
14. Whole grains
Although cereal grains have received a bad reputation in recent years, some types are certainly healthy.
This includes some whole grains loaded with fiber and containing a decent amount of protein.
Notable examples include oatmeal, brown rice and quinoa.
Oatmeal is loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health .
Brown and white rice can contain significant amounts of resistant starch, especially if cooked and then cooled .
Keep in mind that refined grains are not a healthy option and sometimes foods that have "whole grains" on the label are highly processed junk foods that are harmful and fattening.
If you are on a very low carbohydrate diet, you will want to avoid cereals as they are high in carbohydrates.
But otherwise, there is nothing wrong with eating whole grains if you can tolerate them.
ABSTRACT
You should avoid refined grains if you are trying to lose weight. Instead, choose whole grains: they are much richer in fiber and other nutrients.
15. Chili Pepper
Eating peppers can be useful for dieting.
They contain capsaicin, a substance that has been shown to reduce appetite and increase fat burning in some studies .
This substance is even sold as a supplement and common ingredient in many commercial weight loss supplements.
One study found that eating 1 gram of red peppers reduces appetite and increases fat burning in people who don't regularly eat peppers .
However, there was no effect on people accustomed to eating spicy foods, indicating that a certain level of tolerance may build up .
ABSTRACT
Eating spicy foods that contain peppers can temporarily reduce appetite and even increase fat burning. However, tolerance seems to accumulate in those who regularly eat peppers.
16. Fruit
Most health experts agree that fruits are healthy.
Numerous demographic studies have shown that people who eat most fruits (and vegetables) tend to be healthier than others .
Of course, the correlation is not equal to causation, so these studies prove nothing. However, fruits have properties that allow them to lose weight.
Even if they contain natural sugar, they have a low energy density and take a long time to chew. In addition, its fiber content prevents the too rapid release of sugar into the blood.
The only people who may want to avoid or minimize fruit are those who are on a ketogenic diet very low in carbohydrates or who are intolerant.
For most fruits, it can be an effective and delicious addition to a weight loss diet.
ABSTRACT
Although fruits contain sugar, you can easily include them in a diet. They are rich in fiber, antioxidants and various nutrients that decrease the increase in blood sugar after meals.
17. Grapefruit
One fruit to note is grapefruit. Its effects on weight control have been studied directly.
In a 12-week study of 91 obese people, consuming half of fresh grapefruit before meals resulted in a weight loss of 3.5 pounds (1.6 kg) .
The grapefruit group had also reduced insulin resistance, a metabolic abnormality implicated in several chronic diseases.
Therefore, eating half a grapefruit about half an hour before some of your daily meals can help you feel full and eat fewer calories.
ABSTRACT
Studies indicate that grapefruit can suppress appetite and reduce calorie intake when consumed before meals. It is worth a try if you want to lose weight.
18. Chia seeds
Chia seeds are among the most nutritious foods on the planet.
It contains 12 grams of carbohydrates per ounce (28 grams), which is quite high, but 11 of these grams are fiber.
This makes chia seeds a low-carb food and one of the best sources of fiber in the world .
Due to its high fiber content, chia seeds can absorb up to 11 to 12 times their weight in water, gel and spread in the stomach .
Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss .
However, given its nutritional composition, it makes sense that chia seeds could be a useful part of your weight loss diet.
ABSTRACT
Chia seeds are very rich in fiber, which fills it and reduces your appetite. For this reason, they can be useful in the diet.
19. Coconut oil
Not all fats are the same.
Coconut oil is rich in medium-length fatty acids, called medium chain triglycerides (MCT).
These fatty acids have been shown to increase satiety better than other fats and increase the number of calories burned.
In addition, two studies, one in women and one in men, have shown that coconut oil reduces the amount of abdominal fat .
Of course, coconut oil still contains calories, so it's a bad idea to add it to what you already eat.
It's not about adding coconut oil to your diet, but replacing some of your other cooking fats with coconut oil.
However, studies show that coconut oil is less satisfactory than MCT oil, a supplement that contains a much higher number of medium chain triglycerides .
Extra virgin olive oil should be mentioned here, as it is probably one of the healthiest fats on the planet.
ABSTRACT
Coconut oil contains medium chain triglycerides (MCTs) which can increase satiety after meals. MCT oil supplements are even more effective.
20. whole yogurt
Another great dairy product is yogurt.
Some types of yogurt contain probiotic bacteria that can improve the function of your gut.
A healthy gut can help protect against inflammation and resistance to leptin, which is one of the main hormonal drivers of obesity.
Be sure to choose a yogurt with live and active cultures, as other types of yogurt contain almost no probiotics.
Also consider choosing whole yogurt. Studies show that high-fat but not low-fat dairy products are associated with a lower risk of obesity and type 2 diabetes over time .
Low-fat yogurt is usually loaded with sugar, so it's best to avoid it.
ABSTRACT
Probiotic yogurt can increase your digestive health. Consider adding it to your diet, but be sure to avoid products with added sugar.
The essential
It is easy to find healthy foods to include in a diet.
These are mainly whole foods such as fish, lean meat, vegetables, fruits, nuts, seeds and legumes.
Various processed foods like probiotic yogurt, extra virgin olive oil and oatmeal are also great options.
In addition to moderation and regular exercise, eating these nutritious foods should pave the way for success and a healthier life.
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