Top 9 Types of Foods That Help You Lose Weight

9 types of food tha help you lose weight

Everyone does this...

That is, struggles to lose weight.  Of course there are those lucky few that don't. At least not while they are young.

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Did you know that starving yourself is not the solution to your weight loss problem? Effective weight loss is not just about eating less. Indeed, the volume of your food intake matters, but the calorie content of what you eat is more significant than the amount of food.

The lower the calorie contents of food, the better chance of losing weight. Crash dieting is obsolete these days because there are a lot of foods that can help you trim down your weight without depriving yourself of proper nutrition.

To keep you guided and proven by science, here are the top 9 types of foods that help you lose weight:

1

Low Carbohydrate Foods

low carb lean meat

Low carbohydrates (low carb) foods are popular with individuals who have weight loss problems. Besides, a study revealed that a low carb diet could reduce weight 4% greater than a conventional diet. [1]

Moreover, a study that evaluated 82,802 women revealed that foods with low carb content can moderately reduce risk to heart disease, particularly if you combine it with high intake of fat and protein from vegetable sources. [2]

Foods that have low carb content include lean meat, all kinds of seafood and fish, beans, eggs, and cottage cheese. Most vegetables are low carbs too such as celery, asparagus, cabbage, cucumber, green leafy vegetables, and broccoli. Berries, limes, and lemons are the best choices if you’re into fruits. Also, consider whole grains and nuts in your low carb diet.[3]

2

Protien Rich Foods

Do you have goosebumps when you see any meat dish served on the table? Do you feel like cheating in every bite you take from that delicious stewed native chicken? Do you feel guilty every time you crave for eggs during breakfast?

Well, you don’t have to! Meats and eggs are rich in protein. Protein is a nutrient that is a more preferred source of calorie than carbohydrates when you’re trying to lose some pounds. However, the misconceptions that meat is the major cause of obesity and that eggs are not good for your heart blacklisted these foods as part of a weight loss-friendly diet.

eggs are rich in protein

Here is the reality, “eating eggs won’t give you a heart attack neither will it increase your blood cholesterol.” [5]

Eggs are great sources of protein and these have low-calorie content. In fact, in a study where 30 obese women were the subjects, it showed that eating eggs during breakfast decreases bouts of hunger for the following 36 hours.

It was noted that egg consumption during breakfast promotes weight loss better than eating bagels as well. [4]

When it comes to meat, white meat is often recommended such as poultry and fish. Meanwhile, some unreliable studies citing red meat as primary risk factor of various diseases, particularly diabetes and heart diseases. On the other hand, several research findings showed that the red meat does not increase the possibility of developing diabetes and heart disease unless if you are consuming processed meat. Again, stay away from processed meats as these will surely make you gain weight.

Also, just make sure to pick up lean meat over those covered with fats. If you’re not into red meats, then stick with other protein sources that you’re comfortable with. Tuna would be the best option.

In fact, fitness conscious people always have this in their healthy diet list, particularly bodybuilders. Aside from it is rich in protein; tuna is also packed with omega 3, a fatty acid that is good for the heart. [6] Other sources of protein are soybeans, lentils, tofu, spinach, and broccoli. [7]

3

Foods Abundant in Iodine

Fish and seafood are the primary sources of iodine. If you’re aiming to curb your weight down, enjoy some salmon or tuna.

These foods are rich in protein, iodine, and omega 3 fatty acids. You need to take in iodine rich foods because iodine plays a significant role in your metabolism, the process of using up energy for various body processes.

Iodine deficiency has also been linked to obesity. [8]

4

Foods That Contain Capsaicin

capsaicin can help lose weight

Capsaicin is the substance that makes chili pepper spicy. It is also the substance that makes chili pepper a weight loss friendly food.

A study showed that capsaicin increases energy expenditure by activating the brown adipose tissues (brown fat) in the body. [17] This would help dispose of the extra calories you’ve taken in.

In a different study involving 24 subjects, the findings revealed that the capsaicin significantly increased satiety while it decreased fat and energy intake. [18]

5

Foods in High Fiber

beans are clean eating foods

A high fiber diet aids weight loss. Fiber in fruits, vegetables and whole grains add bulk to your diet, which keeps your satiety for a longer period.

Fiber also promotes proper bowel movement and helps feed the good bacteria in your gut. 

Some of the foods that are high in fiber content are peas, lentils, beans, corn, whole wheat, oats, quinoa, brown rice, raspberries, apple, artichoke, green peas, broccoli and turnip. [9]

6

Foods High in Water Content

If you need to lose weight, add more water-rich foods into your diet, as these foods have low-calorie density.

tomato is a benefit to any diet

The benefit of this is that you can eat more servings yet consuming fewer calories. Therefore, you will feel full for longer period of time. [10, 11]

Water-rich foods include broccoli, celery, cucumber, radish, spinach, tomato, zucchini, blueberry, orange, pineapple, strawberry, watermelon, blueberry, apricot and grapefruit.

In a study conducted on the effect of grapefruit on the body weight of 91 obese individuals, the findings revealed that grapefruit could help reduce weight. The subjects were noted to lose 1.6 kg after 3 months (12 weeks) [12].

Aside from fruits and vegetables, enjoy soup during meals. This is another way of adding water-rich foods to your diet.

7

Foods Low in Saturated & Trans Fat

Fatty foods are number one in the list of “must avoid” foods when you’re in a weight loss diet because fat has higher calorie content compared to proteins and carbohydrates. [13]

Make sure that you choose foods that are low in saturated and trans fat content. These kinds of fat are unhealthy. Be meticulous in reading food labels. If the amount of saturated fat or trans fat is high, then find an alternative. [14]

Lean meat (beef, pork, etc.), egg whites, chicken (breast part, without skin), cottage cheese, fat-free yogurt, pita bread, whole wheat or corn, fruits, vegetables, baked or boiled potatoes and fat-free or low fat salad dressings are some of the food choices for you. [13]

8

Foods With Calcium

Calcium helps in burning fat. Therefore, add calcium to your diet. Milk is rich in calcium, but several milk formulas are high in sugar content as well, which is a big “no” to your weight loss diet.

To make sure that you’re taking in enough calcium, but maintaining a low-calorie diet, eat a lot of cottage cheese. It is packed with protein and calcium, but has low-calorie content. Seafood and green leafy vegetables such as spinach, kale, and collards are rich in calcium as well.

9

Foods Rich in Health Fat

nuts are high in healthy fat

Not all fat-containing foods are contraindicated when you’re trying to lose weight. There are some foods that contain healthy fats: monosaturated fat, polyunsaturated and omega- fatty acids. [15]

You may get these fats from nuts, vegetable oils, olive oil, avocado, soybean oil, corn oil, flaxseed, and salmon. [16]

Will you make sure to eat only these types of food in the new year?  If you do you are sure to get healthier!

References:

  1. http://www.ncbi.nlm.nih.gov/pubmed/12761365
  2. ​http://www.ncbi.nlm.nih.gov/pubmed/17093250
  3. ​http://www.lowcarbfoods.org/what+foods+eat+low+carb+diet/
  4. ​http://www.ncbi.nlm.nih.gov/pubmed/16373948
  5. ​http://www.ncbi.nlm.nih.gov/pubmed/16340654
  6. ​http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
  7. ​http://www.vrg.org/nutrition/protein.php
  8. ​http://www.lef.org/magazine/2011/10/The-Silent-Epidemic-of-Iodine-Deficiency/Page-01
  9. ​http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
  10. ​http://www.mayoclinic.org/healthy-living/weight-loss/multimedia/low-calorie-foods/sls-20076175
  11. http://apjcn.nhri.org.tw/server/info/booksphds/books/foodfacts/html/data/ data2b.html
  12. http://www.ncbi.nlm.nih.gov/pubmed/16579728
  13. ​http://www.cancer.org/healthy/eathealthygetactive/takecontrolofyourweight /low-fat-foods
  14. http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fat/art-20045550
  15. ​http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fat/art-20045550
  16. http://www.cdc.gov/nutrition/everyone/basics/fat/unsaturatedfat.html
  17. ​http://www.ncbi.nlm.nih.gov/pubmed/22378725
  18. http://www.ncbi.nlm.nih.gov/pubmed/15611784