Delicious foods that help you diet? It sounds too good to be true.
No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you burn.
"Certain
foods can help you shed body weight,because they
help you feel full longer and help curb cravings."
Some even kick up your metabolism. So take this list when you go to the supermarket:
1. Beans
Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.
2. Soup
Start
a meal with a cup of soup, and you may end up eating less. It doesn’t
matter if the soup is chunky or pureed, as long as it's broth-based. You
want to keep the soup to 100 to 150 calories a serving. So skip the
dollops of cream and butter.
3. Dark Chocolate
Want
to enjoy chocolate between meals? Pick a square or two of dark over the
milky version. In one study, chocolate lovers who were given dark
chocolate ate 15% less pizza a few hours later than those who had eaten
milk chocolate.
4. Pureed Vegetables
You can
add more veggies to your diet, enjoy your "cheat" foods, and cut back on
the calories you’re eating, all at the same time. When Penn State
researchers added pureed cauliflower and zucchini to mac and cheese,
people seemed to like the dish just as much. But they ate 200 to 350
fewer calories. Those healthy vegetables added low-cal bulk to the tasty
dish.
5. Eggs and Sausage
A protein-rich breakfast may help you resist snack attacks throughout the day.
In a study of a group of obese
young women, those who started the day with 35 grams of protein --
that’s probably way more than you’re eating -- felt fuller right away.
The women ate a 350-calorie breakfast that included eggs and a beef
sausage patty. The effect of the high-protein breakfast seemed to last
into the evening, when the women munched less on fatty, sugary goods
than the women who had cereal for breakfast.
6. Nuts
For
a great snack on the run, take a small handful of almonds, peanuts,
walnuts, or pecans. Research shows that when people munch on nuts, they
automatically eat less at later meals.
7. Apples
Skip
the apple juice and the applesauce and opt instead for a crunchy
apple. Whole fruit blunts appetite in a way that fruit juices and sauces
don’t.
One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.
8. Yogurt
Whether you prefer Greek or traditional, yogurt can be good for your waistline.
A
Harvard study followed more than 120,000 people for a decade or longer.
Yogurt, of all the foods that were tracked, was most closely linked to
weight loss.
That doesn't prove that yogurt caused weight loss, but it stood out among other foods.
9. Grapefruit
Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes.
Researchers
at Scripps Clinic in San Diego found that when obese people ate half a
grapefruit before each meal, they dropped an average of 3 ½ pounds over
12 weeks. Drinking grapefruit juice had the same results.
But grapefruit juice doesn't have any proven "fat-burning" properties -- it may just have helped people feel full.
Be
careful: You cannot have grapefruit or grapefruit juice if you are on
certain medications, so check the label on all your prescriptions, or
ask your pharmacist or doctor.
Shop Smart
Load
your shopping cart with lots of lean protein, fresh veggies, fruit, and
whole grains, says food scientist Joy Dubost, PhD, RD. The most
important thing, when it comes to lasting weight loss, is the big
picture of what you eat, not specific foods.
