If you recently begun your weight loss journey, it can seem like there is a lot to learn about nutrition. Since healthy eating plays such a key role in effective weight loss, it’s important to know what foods have been scientifically proven to help you slim down.
There are a lot of claims floating out there about different superfoods and different supplements that can help you magically lose weight, but at the end of the day, eating a combination of foods high in powerful nutrients can help you get healthy and attain the body you want over the long run.
If you’re looking to switch up your diet to incorporate more slimming foods, try incorporating these seven foods that can help you lose weight.
1. Nuts
It might seem counterintuitive that something high in fat could help you lose weight, but nuts are high in the heart-healthy kind of fat called monounsaturated fat, which can help lower cholesterol, manage diabetes, and control weight. Researchers at Loma Linda University found that people who eat a handful of nuts per week have a lower risk of obesity and metabolic syndrome.
2. Eggs
A study published in the International Journal of Obesity found that overweight people who ate two eggs lost more weight and reduced their waistline more than participants who ate a bagel with the same energy density. Eggs are high in protein and low in calories, making them a great option for weight loss.
3. Grapefruit
Eating just a half a grapefruit each morning can help you lose weight. A study published in the Journal of Medicinal Food found that grapefruit can help with weight loss as well as reduce insulin levels in obese people.
4. Potatoes
Despite their bad reputation, potatoes are actually a good choice for weight loss. Potatoes score highest on the satiety index, meaning they keep you full for longer and prevent you from eating more calories later on. They are also high in resistant starch, a type of fiber that increases your body’s ability to burn fat and prevent hunger.
5. Avocado
Like nuts, avocados are high in monounsaturated fat, which can help lower cholesterol, burn belly fat, and reduce hunger. One study from the Nutrition Journal found that people who added avocado to their meal felt more satisfied and had less of a desire to eat over the next five hours.
6. Cruciferous Vegetables
Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and kale, are low in calories, high in fiber, and contain a large amount of water. Studies show that eating foods with high water content helps people lose weight and eat less later on.
Photo by [puamelia]
7. Whole Grains
Ditch the white bread and white rice, and opt for whole grains instead. Studies show that people who follow a weight loss program and incorporate whole grains into their diet lost more body fat than those who ate refined grains instead. Good sources of whole grains include whole wheat, brown rice, and quinoa.
