Hi guys, If you’re trying to drop pounds, you probably already know the foods you eat are important. The best foods to eat for weight loss can boost your efforts and give you a little bit of an edge. Of course the foundation for successful weight loss is eating well and exercising, but if you want to power up your efforts, check out this cheat sheet of foods that do a little of the work for you. Research shows that these top weight-loss foods are some of the best you can eat to help you lose weight.
Yes, add water to your list of reasons to drink plenty of H2O: Because the symptoms of hunger are similar to those of dehydration, it’s possible for your body to mistake thirst for hunger, tricking you into eating more than you need to.
Drinking enough water can help you stay slim, too. A research found that having two 8-ounce glasses of water before a meal while also reducing portion sizes could help you lose weight and keep it off. Not to mention, water fills you up, curbing your appetite: “In addition to slightly boosting your metabolism, drinking water before meals has been shown to help you eat less without trying,”
2# GREEN TEA
If you want to sip your way to a faster metabolism, pour yourself a cup of green tea. The beverage is filled with powerful antioxidants that can help fight inflammation, burn fat, and increase energy. According to one study, drinking three to four cups a day could help you lose twice as much weight, mainly in your midsection. And drinking green tea could also reduce risk of Parkinson’s disease, as well as ovarian, colorectal, skin, and prostate cancers.
For an extra boost, squeeze a slice of lemon or orange into your tea before drinking it. Citrus juice gives green tea’s antioxidants staying power, so they’re digested slowly and benefit your body for longer.
Good news for coffee lovers: The caffeine in coffee could speed up your metabolism and help your body burn slightly more calories (about 26 per cup). A study found that the average metabolic rate of people who drank caffeinated coffee was 16% higher than those who drank only decaf. Just be mindful of how much cream and sugar you add to your cup, which could offset any health benefits the beverage provides. Best option is drink plan black coffee.
“You may be surprised to learn that you can actually eat your coffee, too,”.”Whip coffee grounds into a smoothie, stir them into oatmeal, or use them as a rub for meat.”
Not a fan of the taste? Exfoliating your skin with coffee grounds could help temporarily minimize the appearance of cellulite. Because coffee is a diuretic, it draws fluid away from fat cells, causing them to shrink in size.
4# RED WINE
Good news, wine drinkers. Thanks to resveratrol, an antioxidant found in grape skin, drinking red wine in moderation can be part of a healthy diet. Some studies suggest that people who drink wine have smaller waists and less abdominal fat than those who drink mainly liquor. And having one glass of red wine can increase your body’s calorie burn for up to 90 minutes afterwards. The antioxidants in wine might even help your body prevent cancer and improve heart health. Just be sure to stick to no more than a glass a day—the calories can add up fast.
Read – Red Wine Benefits
In addition to being low in calories, vinegar might also help prevent weight gain. A study found that the acetic acid in vinegar could increase feelings of satiety and prevent the accumulation of body fat.
“Vinegar is not only for salad dressing,”.”Experiment with using it in slaws or chilled vegetable side dishes.”
6# CHIA SEEDS
Small-but-mighty chia seeds are a terrific source of essential nutrients like omega-3s, calcium, potassium, and magnesium. They also pack a serious fiber punch—4 grams per tablespoon—so when you add them to your favorite healthy foods, they’ll help ward off hunger.
The versatile seeds can be blended into smoothies, stirred into oatmeal, used to thicken pudding, or added to yogurt. “You can even whisk them into a homemade citrus vinaigrette,”. “The gel-like texture when they absorb water is both filling and satisfying.”
Almonds are a great source of mono- and polyunsaturated fats, which can help lower your cholesterol and keep you slim. They also contain fewer calories than most other varieties of nuts (just 163 calories for 23), as well as plenty of fiber and vitamin E. According to a study in, people who added a daily serving of almonds to a low-calorie diet lost more weight than those who followed the same diet but ate a carb-heavy snack such as crackers instead.
Using almonds to crust a lean protein such as salmon or sprinkling them onto salads and cooked veggies. “You can also whip them into smoothies or use nut butter as the base for a savory sauce seasoned with garlic and ginger,”.
Read- Soked Almonds Benifits
8# PEANUT BUTTER
Your favorite childhood snack is good for your grown-up self, too. Because peanut butter is a great source of protein and healthy fats, it can curb hunger and keep you feeling full long after you’re finished eating. Having small snacks during the day that include a lean protein such as peanut butter with complex carbs (like an apple or banana) can also help keep your metabolism running smoothly.
Another reason to indulge: Research suggests that eating peanut butter as part of a healthy diet could benefit your heart and maybe even lengthen your life. Just be sure to carefully read the nutrition labels on the jar and choose a brand that doesn’t have any added sugar and contains only peanuts and salt.
9# PINE NUTS
Compared to other nut varieties, pine nuts tend to be on the pricier side, but adding them to your shopping cart could be a good investment for your health. Research suggests that the fatty acids in these little nuts could increase satiety hormones, helping you feel full. They’re also packed with vitamin B1 and manganese, a mineral that helps your body metabolize carbohydrates and protein.
10# DARK CHOCOLATE
“No other food on the planet contains the unique natural substances found in dark chocolate,”. The sweet treat is a good source of monounsaturated fatty acids, which could help speed up your metabolism. Research suggests that dark chocolate might also help curb your cravings for sweet, salty, and fatty foods.
“I love to chop dark chocolate into squares and add them into a smoothie,”. “You can also melt it and season with cinnamon, grated ginger, or fresh mint.”
11# GREEK YOGURT
Greek yogurt is an extremely satiating breakfast or snack, thanks to its thick, creamy texture and a whopping 17 grams of protein (nearly three times more than is in an egg, in fact). A study found that people who ate a high-protein yogurt snack three hours after lunch felt fuller and ate dinner later than the other participants. And on top of that, other studies suggest that the acids produced during yogurt fermentation might help increase feelings of fullness.
Read- Curd Recipe
12# LEAN PROTEINS
If you’re trying to lose weight, skimping on protein could make it more difficult for you to reach your goals. According to a 2012 study, eating too little protein could cause you to have too much body fat, while another 2014 study found that eating small amounts of protein throughout the day might improve muscle strength.
To feel full without adding a lot of saturated fat, opt for lean proteins like chicken, turkey, pork loin, or 97% lean ground beef.
Salmon is filled with monounsaturated and polyunsaturated fatty acids, which could help speed up weight loss: a 2001 study found that participants who ate more MUFAs lost an average of 9 pounds, while those who ate a primarily low-fat diet gained an average of 6 pounds.
Selecting protein sources that are rich in PUFAs (like salmon) instead of those that contain lots of saturated fat (such as red meat) could also help reduce visceral fat in your belly.
A squeeze of lemon adds instant freshness to everything from drinks to salads to fish without additional calories, making it an ideal way to flavor food if you’re watching your weight. Plus, the pectin fiber in lemons can help fill you up and fight off hunger cravings. And while it hasn’t been scientifically proven, some experts believe that the citrus fruit can aid in weight loss, as well.
“Add a slice of lemon to a glass of water, hot or iced tea, or homemade vinaigrette,”. “Or steam veggies in lemon water to give them flavor.”
Read – lemon Benefits
Like lemons, oranges are low in calories but contain plenty of fiber, helping you to feel full throughout the day and consume less overall. In fact, in a list of the most filling foods researchers, oranges ranked the highest among fruits.
From January to April, keep your eyes peeled for blood oranges, a darker-hued winter variety of the citrus that contains a full day’s worth of vitamin C as well as high levels of the disease-fighting antioxidant anthocyanin.
Craving something sweet? Instead of fattening cookies or cake, reach for fresh figs. Thanks to their dense consistency and high amount of filling fiber, they can slow the release of sugar into your blood. Pair with ricotta cheese, melons, and prosciutto to make a satisfying fruit salad, or use as a topping on whole-wheat pizza with crumbled feta and walnuts.
Read – Figs Benefits
Watermelon, which gets its pretty color from the antioxidant lycopene, is a juicy, delicious way to make sure you’re staying hydrated—a key factor in weight loss for various reasons. When you’re drinking enough water, all your systems (including your metabolism) are better able to work at their maximum capacity, proper hydration prevents you from confusing thirst for hunger, which can lead you to overeat throughout the day. And don’t buy into the hype about watermelon being a calorie bomb—1 cup only contains 46 calories.
Pomegranate seeds deserve some time in the spotlight. In addition to being loaded with folate and disease-fighting antioxidants, 1 cup provides 6 grams of fiber for 144 calories, making these a great option for satisfying your sweet tooth.
Pop the raw seeds on their own as a snack at your desk (many grocery stores sell them preshucked). You can also use them in salads instead of nuts. They’re especially delicious on raw baby spinach with lemon-poppy seed dressing.
All berries are good for you, but those with a blue hue are among the best of the bunch thanks to the antioxidant anthocyanin, which gives them their color and may have anti-inflammatory properties. They also deliver 4 grams of fiber per cup, helping to keep you satisfied.
Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt.
Next time you’re in line at the deli, Sass recommends opting for mustard on your sandwich instead of mayo or dressing. Mustard is extremely low in calories (there are a mere 3 in a small packet) as well as saturated fat.
21# SWEET POTATOES
Sweet potatoes are a great source of slimming resistant starch, which triggers feelings of satiety. But they also boast nutritional benefits all of their own: just one baked sweet potato contains 438% of your daily vitamin A (versus 1% in a white potato), 37% of your daily vitamin C, as well as calcium, potassium, and iron.
They’re also low-calorie (about 105 in a medium sweet potato) and contain 4 grams of filling dietary fiber, 16% of the daily recommended amount.
Read- Sweet Potatoes Benefits
22# WHOLE GRAINS
Going gluten-free may be a popular trend, but unless you’re actually gluten-intolerant or have celiac disease, plenty of reasons exist to continue eating whole grains. They’re a tasty way to fill up on both soluble and insoluble fiber, which help you feel full for longer and keep bowel movements regular (oats, barley, and bulgur are especially high sources). Whole grains can also help prevent weight gain: in one study, women who ate whole grains like wheat germ and dark bread had a 49% lower risk of “major” weight gain over time.
Whole grains also boast a slew of other enviable health benefits: 2015 research found that older people who eat whole grains could have longer lives. And another study found that women who consumed two to three servings of whole grains everyday were 30% less likely to suffer from a heart attack.
Oats are another terrific source of metabolism-boosting resistant starch, with 4.6 grams in a half-cup serving. And they’re particularly good for your waistline when cooked, people who ate 220 calories of hot oatmeal for breakfast feels less hunger later in the day than those who ate cold oat cereal.
Read- Oats Beauty Benefits
24# CHILI PEPPERS
The effect of chili peppers on your metabolism is real. They contain a chemical compound called capsaicin that can increase your body’s ability to burn fat (as much as 90 extra calories following a meal), and are also a good source of vitamin C.
“You can add chili peppers to omelets or egg salad, sprinkle them into a stir-fry, or mix them into salad dressing, tahini, or guacamole,”. “You might even stir a little chili pepper into melted dark chocolate to drizzle over fruit.”
25# BROWN RICE
This healthy grain is a great source of phytonutrients, which have been linked to decreased risks of cancer, diabetes, and heart disease. Brown rice is also packed with fiber, contains 1.7 grams of fat-burning resistant starch, and is a low-energy-density food (in other words, it’s filling but still low in calories).
Feeling adventurous? Try adding black rice to your shopping cart instead of brown. It contains even more antioxidants than blueberries and significantly more vitamin E than brown rice.
Because carrots have high water and fiber content, they can increase feelings of fullness as you eat. To boost their calorie-burning potential, try roasting them, roasted carrots contained three times as many antioxidants as raw ones.
Also good: The beta-carotene in carrots can help maintain a strong immune system and good eyesight.
27# COCONUT OIL
Coconut oil is having a moment right now: it can be used as a butter or olive oil substitute in everything from baked goods to salad dressing, and can even be used as an alternative to milk in lattes (yes, really). you can also use it to sauté veggies, sear fish, or as an olive oil replacement in soups and stews. (It’s also a must-add to your beauty routine, and makes a wonderful natural moisturizer for skin and hair.)
Luckily, trendy coconut oil is also good for your waistline. Because it’s a satisfying source of healthy fats, coconut oil fills you up quickly and helps you consume fewer overall calories. It also contains medium-chain triglycerides, which are easily digestible and quickly converted into energy.
28# EXTRA-VIRGIN OLIVE OIL
Olive oil has healthy fats that increase satiety, taming your appetite. But that’s hardly its only applause-worthy feature. High-quality olive oil often has anti-inflammatory properties, and chronic inflammation in the body is linked to issues like heart attack and stroke.
Drizzle your salad with EVOO, or toss pasta with a few teaspoons of the oil, fresh basil, and sautéed garlic.
You may not think of them as a weight-loss food, but eggs are packed with protein, which helps curb your appetite. One study found that overweight women who ate eggs for breakfast were able to lose twice as much weight as women who started their days with bagels. And egg whites in particular are a good source of branched-chain amino acids, which help keep your metabolism running smoothly.
Read- Eggs Benefits
Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women, those who ate a big, low-cal salad consumed 12 percent less pasta afterward — even though they were offered as much as they wanted. The sheer volume of a salad, which makes you feel too full to pig out. People who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids — all disease fighters — than those who didn’t add salad to their daily menu.
Read – Salads Benefits
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