20 Foods That Inspire Weight Loss and Won’t Leave You Hungry
Usually satisfying foods and those that aid in weight loss are not synonymous. However, there is a multitude of foods that are both satisfying and can help you lose weight. Now that spring is in full swing, you do not want to be fueling your body with foods that may be working against your weight loss or make you feel bloated right before you have to put a swimsuit on.
Each of these 20 whole foods has been scientifically proven to aid in healthy weight loss, one way or another. Keep reading to see how you should add them to your diet.
1. Milk
Milk can sometimes get a bad rap, but it has a lot of health benefits. According to research published in Nutrition, Metabolism and Cardiovascular Diseases, three servings of low-fat milk per day, when paired with reducing overall calorie intake, can help you lose more fat than dieting without the milk.
As an added bonus, milk can also preserve muscle mass.
2. Matcha Powder
Green tea matcha powder is rich in epigallocatechin gallate, a type of antioxidant that has been linked with numerous health benefits, including weight loss. A study published on PubMed found that women who drank four cups of matcha tea per day saw fat oxidation during 30 minutes of brisk walking.
3. Pears
Fiber is what keeps you full longer and helps curb your appetite and cravings, and pears have 24 percent of your recommended daily fiber. While delicious raw, try them in a variety of dishes for every meal.
4. Almonds
Almonds are among the lowest-calorie nuts and offer calcium, healthy fat, protein, and fiber.
One study published on PubMed found that when 15 percent of a diet’s calories came from almonds, body weight, total fat percentage, and blood pressure decreased over the course of 12 weeks.
5. Water
Water may not be the obvious choice, but it is actually very filling and when consumed before meals can reduce calorie intake and boost metabolism.
PubMed studies show that drinking 17 ounces of water can temporarily boost the metabolism by 24-30 percent, drinking 68 ounces of water in one day increases calorie burn by about 96 calories per day, and those who drank 17 ounces of water before each meal lost 44 percent more weight over 12 weeks than those who did not.
For an added benefit, make sure your water is cold, your body will need to expend more calories to heat the water to body temperature.
6. Red Chili Peppers
Chili peppers not only add spicy flavors to every dish, they also have slimming powers. They contain an active compound called capsaicin, which causes the burning in your mouth and aids in slimming you down, boosting your metabolism, and reducing your appetite.
7. Lean Protein
Protein reduces appetite, increases the feelings of fullness, increases the metabolic rate, and protects muscle mass during weight loss.
A PubMed study found that a diet containing 30 percent calories from protein ate about 600 fewer calories than when protein made up only 15 percent of their calories.
8. Black Beans
Black beans are a great source of fiber and protein. According to a review in the American Journal of Clinical Nutrition, researchers found that a diet with one serving of pulses – black beans, chickpeas, lentils, and dry peas – resulted in significant weight loss compared to diets that did not contain that serving.
9. Rye Bread
No, you do not have to swear off bread entirely. Rye bread has been shown to lower blood sugar and cholesterol due to the bread being high in fiber and having a low glycemic index rating.
Additionally, a review in the Nutrition Journal found that whole-grain rye lowers hunger, increases fullness, and more effectively decreases the desire to eat when compared to refined wheat bread.
10. Coffee
It is no secret quality coffee is loaded with antioxidants.
According to PubMed, caffeine in coffee can boost metabolism by 3-11 percent and can increase fat burning by 10-29 percent. However, adding sugar or other high-calorie ingredients to the coffee will negate any benefits.
11. Oatmeal
Oatmeal is high in fiber, especially soluble fiber, which reduces appetite and in turn, helps you lose fat and prevent regain.
A soluble fiber, known as viscous fiber, helps reduce appetite by forming a gel that holds water, slowing down how fast the stomach releases digested food into the gut.
Researchers estimate that doubling the daily fiber intake can result in up to 130 fewer calories being absorbed.
12. Leafy greens
Now that summer is upon us, start incorporating fresh garden vegetables in your diet. Leafy greens, like kale, spinach, collards, and swiss chards, among others, have a variety of properties that make them essential for a weight loss diet. These greens are low in calories and carbs and high in fiber.
Leafy greens increase the volume of your meals without the worry that you are also increasing your calorie consumption.
On top of being very nutritious and high in many vitamins, antioxidants, and minerals, they have also been shown to aid in fat burning.
13. Soy
Soy is considered a “complete protein,” meaning it contains all the essential amino acids needed for optimal health and can be found in tofu, edamame, soy milk, and roasted soy nuts. It has also been found to be just as effective as a high-protein meat-based diet at curbing appetite.
14. Sweet Potato
Sweet potatoes are a great source of vitamins, minerals, and antioxidants, as well as being high in water and fiber. One cup of diced sweet potato contains 4 grams of fiber and is only 114 calories.
15. Fruit
Summer berries, whichever kind you prefer – blueberries, blackberries, raspberries, or strawberries – are packed with nutrients, are lower in calories than other fruits, and are high in fiber. One cup of raspberries, for example, contains 8 grams of dietary fiber, which is about a third of the recommended intake for women and 20 percent of what men need in a day. Fiber helps you feel full longer, reducing the temptation to snack between meals. Berries are also incredibly rich in antioxidants.
Head to your local farmers market to grab a fresh carton of these delicious summer berries.
16. Salmon
Salmon contains high-quality protein and long-chain omega-3 fats like EPA and DHA. Omega-3 fatty acids are well-known for their ability to improve heart health, but they also inhibit muscle breakdown and promote fat loss.
Fish – and seafood in general – provide a significant amount of iodine, the nutrient necessary for proper thyroid function, which is important to keep your metabolism running smoothly.
If you are not a fan of fish, take a fish oil supplement. Our clubs carry SRX Supplement RX fish oils that help you get those essential omega-3’s.
17. Chia Seeds
Though small, chia seeds pack a big nutritional punch, being rich in vitamins, minerals, phytochemicals, and omega-3 fatty acids. Just 2 tablespoons contain 40 percent of your total daily fiber needs.
As an added bonus, just adding 2 to 3 teaspoons of chia seeds to your morning snack can reduce the desire to eat sugary foods later in the day.
18. Yogurt
Yogurt has been shown to increase levels of a hormone released by the pancreas that works to lower appetite and, in turn, reduces overeating. However, many yogurts contain high amounts of sugar, so opt for plain Greek yogurt instead.
19. Tea
Similar to coffee, green tea contains small amounts of caffeine and is loaded with powerful antioxidants called catechins. Catechins are believed to work alongside the caffeine to enhance fat burning. You can lose weight through green tea as a beverage or as a supplement, according to a PubMed study.
20. Prunes
Prunes are not limited just to aiding in digestion. Five of these dried plums contain 3.5 grams of fiber and are only 114 calories. Plus, eating prunes before a meal has been shown to result in fewer calories consumed during the meal and reduce sugar cravings.