Not all calories are made equal.
Different foods undergo different metabolic pathways in your body.
They can have very different effects on your hunger, hormones and the number of calories you burn.
Here are the 20 most weight-loss-friendly foods on Earth that are supported by science.
1. Whole eggs
Once feared for high cholesterol, whole eggs have made a comeback.
New studies show that they do not have a detrimental effect on cholesterol levels in the blood and do not cause heart attacks.
What’s more, they’re one of the best foods to eat if you want to lose weight, because they contain a lot of protein, contain healthy fats and you can feel full with a very low calorie count.
A study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, caused a greater sense of satiety (satiety) and that participants eat less for the next 36 hours.
Another eight-week study showed that eggs for breakfast increased the weight loss on a reduced calorie diet compared to bagels.
Eggs are also incredibly nutritious and can help you get all the nutrients you need on a low-calorie diet. Interestingly, almost all nutrients are in the egg yolks.
Eggs are very filling and nutrient rich. Compared with refined carbohydrates such as bagels, eggs can suppress appetite later in the day and even promote weight loss.
2. Leafy greens.
Leaf vegetables are kale, spinach, collards, Swiss chard and a few others.
They have different properties that make them perfect for a weight loss diet, such as low calorie and carbohydrate and full of fiber.
Eating leafy green vegetables is a great way to increase the volume of your meals without increasing the calories. Numerous studies show that meals and diets with a low energy density ensure that people generally eat fewer calories.
Leaf vegetables are also incredibly nutritious and very rich in many vitamins, antioxidants and minerals, including calcium, which have been shown to help fat burning in some studies.
Leafy vegetables are an excellent addition to your diet for weight loss. Not only do they contain few calories, they also contain a lot of fiber that makes you feel full.
Fatty fish such as salmon is incredibly healthy and very satisfying, so you’re filled with relatively few calories for hours.
Salmon is full of high-quality protein, healthy fats and various important nutrients.
Fish and seafood in general can also supply a significant amount of iodine.
This nutrient is necessary for a good thyroid function, which is important to keep your metabolism optimal.
Studies show that a significant number of people do not meet their needs for iodine. Salmon is also full of 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.
Salmon is rich in protein and omega-3 fatty acids, making it a good choice for a healthy diet.
4. Cruciferous vegetables.
Calciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.
Like other vegetables, they have a lot of fiber and are incredibly filling.
What’s more, these types of vegetables generally contain substantial amounts of protein.
They are not nearly as high in proteins as animal food or legumes, but still high in comparison with most vegetables.
A combination of protein, fiber and low energy density make calciferous vegetables the perfect food to incorporate into your meals if you want to lose weight.
They are also very nutritious and contain carcinogenic substances.
Calciferous vegetables contain few calories but contain a lot of fiber and nutrients. Adding to your diet is not only an excellent weight loss strategy, but can also improve your overall health.
5. Lean beef and chicken breast.
Meat has been unfairly demonized.
It is the fault of several health problems, despite a lack of good evidence to support these negative claims.
Although processed meat is unhealthy, studies show that raw red meat does not increase the risk of heart disease or diabetes.
According to two major review studies, red meat has only a very weak correlation with cancer in men and no correlation in women at all.
The truth is that meat is a weight-loss-friendly food because it is rich in protein.
Protein is by far the most filling nutrient, and eating a high protein diet can cause you to burn up to 80-100 more calories per day.
Studies have shown that increasing your protein intake to 25% of daily calories can reduce hunger by 60%, reduce your desire to snack late at night by half and weight loss of almost one pound (0.45 kg) ) per week.
If you are on a low-carbohydrate diet, eat fatty fats. However, if you are following a medium to high carbohydrate diet, it may be better to choose lean meat.
Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some carbohydrates or fat in your diet with proteins could make it easier for you to lose excess fat.
Avocados are a unique fruit.
Although most fruits are rich in carbohydrates, avocados are full of healthy fats.
They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.
Although they are usually thick, avocados also contain a lot of water and fiber, making them less energy-intensive than you might think.
Moreover, they are a perfect addition to vegetable salads, because studies show that their fat content can increase the carotenoid antioxidant absorption of vegetables from 2.6 to 15 times.
They also contain many important nutrients, including fiber and potassium.
Avocados are a good example of a healthy fat source that you can include in your diet while trying to lose weight. Make sure you keep your intake moderated.
7. Apple Cider Vinegar.
Apple cider vinegar is incredibly popular in the natural health community.
It is often used in spices such as dressings or vinaigrettes, and some people even dilute it in water and drink it.
Several human-based studies suggest that apple cider vinegar may be useful for weight loss.
By using vinegar at the same time as a high-carbohydrate meal, the feeling of fullness can increase and people can eat 200-275 less calories the rest of the day.
A 12-week study in obese subjects also showed that 15 or 30 ml of vinegar per day caused weight loss of 2.6-3.7 pounds or 1.2-1.7 kilograms.
Vinegar has also shown that it lowers digestion in the blood sugar level after the meal, which can have several beneficial health effects in the long term.
Adding apple cider vinegar to your vegetable salad can slow down your appetite and possibly lead to more weight loss.
Although they contain a lot of fat, nuts are not as fattening as you might expect.
They are an excellent snack, with 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, population surveys have shown that people who eat nuts are healthier and slimmer than those who do not eat.
Make sure you do not go overboard, because they are still quite high in calories. If you have a tendency to dangle and eat huge amounts of nuts, it may be best to avoid them.
Nuts can be a healthy addition to an effective diet for weight loss when consumed in moderation.
9. whole grains.
Although cereal grains have gained a bad reputation in recent years, some species are absolutely healthy.
This includes a number of whole grains that are loaded with fibers and contain a fair amount of protein.
Well-known examples are oats, brown rice and quinoa.
Oat is loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.
Both brown and white rice may contain substantial amounts of resistant starch, especially if cooked and then allowed to cool.
Keep in mind that refined grains are not a healthy choice and that foods with “whole grains” on the label are highly processed junk food products that are both harmful and fat.
If you follow a low carbohydrate diet, you want to avoid grains because they contain a lot of carbohydrates.
But there is nothing wrong with eating whole grains if you can tolerate them.
You must avoid refined grains if you are trying to lose weight. Choose whole grains instead – they are much higher in fiber and other nutrients.
10. Chili Pepper.
Eating chili peppers can be useful on a weight loss diet.
They contain capsaicin, a substance that has been shown to reduce appetite and increase fat burning in some studies.
This substance is even sold in supplement form and a widely used ingredient in many commercial supplements for weight loss.
One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who did not regularly eat peppers.
However, there was no effect in people who were used to eating spicy food, indicating that a certain level of tolerance can occur.
Eating spicy foods that contain chili peppers can temporarily reduce your appetite and even increase fat burning. The tolerance seems to increase, however, to those who regularly eat chili.
11. Boiled potatoes.
White potatoes seem to have fallen out of favor for some reason.
However, they have different properties which make them a perfect food – both for weight loss and optimal health.
They contain an incredibly diverse range of nutrients – a bit of almost everything you need.
There have even been stories about people who lived on potatoes for a long time.
They contain a lot of potassium, a nutrient that most people do not have enough and which plays an important role in the control of blood pressure.
On a scale called the saturation index, which measures how different foods are filled, white, boiled potatoes scored the highest of all tested foods.
What this means is that by eating white, cooked potatoes, you naturally feel full and eat less of other foods.
If you allow potatoes to cool for a while after cooking, they form large quantities of resistant starch, a fibrous substance that has been shown to have various health benefits, including weight loss.
Sweet potatoes, turnips and other root vegetables are also excellent.
Cooked potatoes are among the most filling foods. They are especially good at reducing your appetite, which may suppress your food intake later in the day.
Tuna is also a low-calorie and protein-rich food.
It is lean fish, which means it contains little fat.
Tuna is popular among bodybuilders and fitness models that are cut, because it is a great way to increase protein intake while keeping the total number of calories and fat low.
If you try to emphasize protein intake, opt for canned tuna, not oil.
Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbohydrates or fat, with proteins is an effective weight loss strategy for a calorie-restricted diet.
13. Beans and legumes.
Some beans and other legumes can be beneficial for weight loss.
This includes lentils, black beans, kidney beans and a few others.
These foods tend to contain many proteins and fibers, which are two nutrients that have been shown to lead to satiety.
They also have a tendency to contain resistant starch.
The biggest problem is that many people have difficulty with tolerating legumes. For this reason it is important to prepare them well.
Beans and legumes are a good addition to your diet. They are both rich in protein and fiber, contributing to feelings of fullness and a lower caloric intake.
As mentioned above, meals and diets with low energy density tend to make people eat fewer calories.
Most foods with low energy density are those with a lot of water, such as fruit and vegetables.
But you can also simply add water to your food, make a soup.
Some studies have shown that eating exactly the same food has become a soup instead of solid food, making people feel more saturated and eating significantly fewer calories.
Take care not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase the calorie content.
Soups can be an effective part of a diet for weight loss. Their high water content makes them very filling. However, try to avoid creamy or oily soups.
15. Cottage cheese.
Dairy products usually have a high protein content.
One of the best is curd cheese, which – calorie for calorie – is usually protein with very little carbohydrates and little fat.
Eating cottage cheese is a great way to increase your protein intake. It is also very satiating, so you feel full with a relatively low number of calories.
Dairy products also contain a lot of calcium, which can promote fat burning.
Eating low-fat dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your caloric intake.
Most health experts agree that fruit is healthy.
Numerous population studies have shown that people who eat the most fruits (and vegetables) are healthier than people who do not.
Of course correlation does not correlate with causation, so these studies prove nothing. Fruit, however, has properties that make weight loss friendly.
Although they contain natural sugar, they have a low energy density and take a while to chew. Moreover, its fiber content helps prevent sugar from being released into your bloodstream too quickly.
The only people who want to avoid or minimize fruit are those with a low carbohydrate, ketogenic diet or intolerance.
For most fruits can be an effective and delicious addition to a diet for weight loss.
Although fruit contains some sugar, you can easily include them in a diet for weight loss. They contain a lot of fiber, antioxidants and various nutrients that delay the rise in blood sugar after the meal.
A fruit that deserves to be emphasized is grapefruit. The effects on weight management have been studied directly.
In a 12-week study of 91 obese subjects, eating half a fresh grapefruit before meals resulted in a weight loss of 3.5 pounds (1.6 kg).
The grapefruit group also had a reduced insulin resistance, a metabolic disorder that is involved in various chronic diseases.
Therefore, eating half a grapefruit for about half an hour for some of your daily meals can help you become more saturated and eat fewer total calories.
Studies show that grapefruit can suppress appetite and reduce caloric intake when eaten before meals. It is worth trying if you want to lose weight.
18. Chia Seeds.
Chia seeds are among the most nutritious foods on the planet.
They contain 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-friendly food and one of the best sources of fiber in the world.
Due to the high fiber content, chia seeds can absorb up to 11-12 times their weight in water, become gel-like and expand in your stomach.
Although some studies have shown that chia seeds can reduce appetite, they did not find a statistically significant effect on weight loss.
Given the composition of their nutrients, however, it is logical that chia seed is a useful part of your diet.
Chia seeds contain a very high fiber content, which makes you saturated and reduces appetite. For this reason they can be useful in a diet for weight loss.
19. Coconut oil.
Not all fats are made equal.
Coconut oil contains many fatty acids of medium length, medium chain triglycerides (MCTs).
These fatty acids have been shown to stimulate satiety better than other fats and to increase the number of calories burned.
What’s more, two studies – one in women and the other in men – showed that coconut oil reduced the amount of abdominal fat.
Of course coconut oil still contains calories, so adding an addition to what you already eat is a bad idea.
It is not about adding coconut oil to your diet, but about replacing some of your other cooking fats with coconut oil.
However, studies show that coconut oil is less satiating than MCT oil – a supplement that contains much higher numbers of medium chain triglycerides.
Extra virgin olive oil is worth mentioning here, because it is probably one of the healthiest fats in the world.
Coconut oil contains medium-chain triglycerides (MCTs) that can increase satiety after meals. MCT oil supplements are even more effective.
20. Full-Fat Yogurt.
Yogurt is another excellent dairy food.
Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.
A healthy gut can help protect against inflammation and leptin resistance, which is one of the most important hormonal factors for obesity.
Make sure you choose yogurt with living, active cultures, since other types of yogurt contain virtually no probiotics.
Consider also choosing yogurt with full fat. Studies show that low-fat dairy – but not low in fat – is associated with a reduced risk of obesity and type 2 diabetes over time. Low-fat yogurt is usually loaded with sugar, so it is best to avoid it.
Probiotic yogurt can improve your digestion. Consider adding it to your diet for weight loss, but make sure you do not use products with added sugar.
It comes down to
It is easy to find healthy foods that can be included on a diet for weight loss.
These are mainly whole foods such as fish, lean meats, vegetables, fruit, nuts, seeds and legumes.
Different processed foods, such as probiotic yogurt, extra virgin olive oil and oatmeal are also excellent choices.
In addition to moderation and regular exercise, eating these nutritious foods should make your way to success and a healthier life.