The 10 Most Weight-Loss-Friendly Foods on The Planet
Not all calories are created equal.
Different foods go through different metabolic pathways in your body.
They can have vastly different effects on your hunger, hormones and the number of calories you burn.
Here are the 10 most weight-loss-friendly foods on earth that are supported by science.
10. Cottage Cheese
Dairy products tend to be rich in protein.
One of the best is cottage cheese, which, calories by calories, is mainly protein with very few carbohydrates and low fat.
Eating cottage cheese is an excellent way to increase your protein intake. It is also very reassuring to feel full with a relatively low calorie count.
Dairy products are also rich in calcium, which can help burn fat (Source 25 Confident).
Other low-fat and high-protein dairy products include yogurt and Greek skyr.
9. Soups
As mentioned earlier, meals and diets with low energy density tend to make people eat fewer calories.
Most foods with low energy density are those that contain a lot of water, such as vegetables and fruits.
But you can also add water to your food by making soup.
Some studies have shown that eating exactly the same food as soup instead of solid foods makes people more satisfied and consume much less calories (23Trusted Source, 24Trusted Source).
Just be careful not to add too much fat to your soup, such as cream or coconut milk, as this could significantly increase your caloric content.
8. Beans and Legumes
Some beans and other legumes can be beneficial for weight loss.
This includes lentils, black beans, red beans and some others.
These foods tend to be rich in protein and fiber, two nutrients that have led to satiety.
They also tend to contain resistant starch.
The main problem is that many people have trouble tolerating legumes. For this reason, it is important to prepare them properly.
7. Tuna
Tuna is another food low in calories and high in protein.
It is a lean fish, which means it is low in fat.
Tuna is popular with bodybuilders and athletes who are losing weight because it is an excellent way to increase protein intake while limiting the total amount of calories and fat.
If you are trying to focus on protein intake, be sure to choose canned tuna in water and not
6. Boiled Potatoes
White potatoes seem to have fallen out of favor for some reason.
However, they have several properties that make it a perfect food, both for weight loss and for optimal health.
They contain an incredible variety of nutrients, almost everything you need.
It has even been reported that people only lived with potatoes for long periods.
They are particularly rich in potassium, a nutrient that most people do not eat enough and play an important role in controlling blood pressure.
On a scale called the Satiety Index, which measures the degree of filling of different foods, boiled and white potatoes obtained the highest score in all foods tested (21 Source Source).
This means that when you eat boiled white potatoes, you will feel naturally full and eat less food.
If you let the potatoes cool for a while after boiling them, they will form a large amount of resistant starch, a fiber-like substance that has demonstrated a variety of health benefits, including weight loss (22). ).
Sweet potatoes, turnips and other tubers are also excellent.
5. Lean Beef and Chicken BreastThe flesh was unjustly demonized.
He has been criticized for several health problems despite the lack of sufficient evidence to support these negative claims.
Although processed meat is unhealthy, studies show that unprocessed red meat does not increase the risk of heart disease or diabetes (12Trusted Source, 13Trusted Source).
According to two large studies, red meat has a very low correlation with cancer in men and no correlation in women (14Trusted Source, 15Trusted Source).
The truth is that meat is a food that promotes weight loss because it is rich in protein.
Proteins are, by far, the most nutritious nutrient and a diet high in protein can burn 80 to 100 calories more per day (Source 16 Trusted, Source 17 Confident, Source 18 Confident).
Studies have shown that increasing your protein intake to 25% of your daily calories can reduce cravings by 60%, halve your craving for night snacks and cause weight loss of up to 0.45 kg per day. week (19 Source of trust). 20 Source approved).
If you follow a low carb diet, feel free to eat fatty meat. However, if you are following a moderate to high carb diet, it may be more appropriate to choose lean meats.
4. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.
Like other vegetables, they are rich in fiber and tend to be incredibly rich.
In addition, these types of vegetables generally contain a decent amount of protein.
They are not as rich in protein as animal foods or legumes, but they are still higher than most vegetables.
A combination of protein, fiber and low energy density makes cruciferous vegetables the ideal food to include in your meals if you need to lose weight.
They are also very nutritious and contain anticancer substances (11Trusted Source).
3. Salmon
Blue fish like salmon is incredibly healthy and very satisfying. They keep you satiated for many hours with relatively few calories.
Salmon is loaded with high quality protein, healthy fats and a variety of important nutrients.
Fish, and shellfish in general, can also provide a significant amount of iodine.
This nutrient is necessary for the proper functioning of the thyroid, which is important for your metabolism to function optimally (7Trusted Source).
Studies show that a significant number of people do not meet their need for iodine (8Trusted Source).
Salmon is also loaded with omega-3 fatty acids, which have helped reduce inflammation, which plays an important role in obesity and metabolic diseases (9Trusted Source, 10Trusted Source).
Mackerel, trout, sardines, herring and other types of bluefish are also excellent.
2. Leafy Greens
Leafy vegetables include kale, spinach, cabbage, chard and some others.
They have several properties that make them perfect for the diet, such as being low in calories and carbohydrates and loaded with fiber.
Eating leafy vegetables is an excellent way to increase the volume of your meals without increasing calories. Many studies show that low energy diets and diets make people generally consume fewer calories (trusted source 5).
Green leafy vegetables are also incredibly nutritious and contain many vitamins, antioxidants and minerals, including calcium, which in some studies have been shown to promote fat burning (6Trusted Source).
1. Whole Eggs
Once feared for their high cholesterol levels, whole eggs are back.
Although high egg intake raises the level of "bad" LDL cholesterol in some people, it is one of the best foods to eat if you need to lose weight. They are rich in protein and fat and are very reassuring (1Trusted Source, 2Trusted Source).
A study of 30 overweight women found that eating eggs for breakfast instead of bagels increased feelings of fullness and forced participants to eat less for the next 36 hours (3Trusted Source).
Another eight-week study showed that breakfast eggs increased weight loss with a low-calorie diet compared to 4Trusted Source (bagels).
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need with a low-calorie diet. Interestingly, almost all the nutrients are in the yolks.
