Different foods go through different metabolic pathways in the body.They can have vastly different effects on hunger, hormones and how many calories we burn.Here are the 20 most weight loss friendly foods on earth, that are supported by science.
1. Whole Eggs
New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks. They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.
One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours.Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels.Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.
Leafy greens include kale, spinach, collards, swiss chards and a few others.They have several properties that make them perfect for a weight loss diet.They are low in both calories and carbohydrates, but loaded with fiber.
Oily fish like salmon is incredibly healthy.It is also very satisfying, keeping you full for many hours with relatively few calories.Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients.
Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts.Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.What’s more… these types of veggies also tend to contain decent amounts of protein. They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables.A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.
Meat has been unfairly demonized.It has been blamed for all sorts of health problems, despite no good evidence to back it up.Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes.
They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.There have even been accounts of people living on nothing but potatoes alone for extended periods of time.They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control.
Tuna is another low-calorie, high protein food.It is lean fish… so there isn’t much fat in it.Tuna is popular among bodybuilders and fitness models who are on a cut, because it’s a great way to keep protein high, with total calories and fat lowIf you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.
Avocados are a unique type of fruit.Whereas most fruit is high in carbs, avocados are loaded with healthy fats.They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may take.
Despite being high in fat, nuts are not inherently fattening.They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.
Despite grains having gotten a bad rap in recent years, there are some types that are definitely healthy.This includes some whole grains that are loaded with fiber and contain a decent amount of protein as well.Notable examples include oats, brown rice and quinoa.Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.
One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly. In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks. The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.So… eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.