7 Foods to Help You Lose Weight – Eating less will help you lose weight if you don’t create a calorie deficit. In other words, you will consume as much or more than you spend. At the same time, some foods will help you eat less and make your diet more effective.
Below are 7 foods that will help you to lose weight effectively:
1. Oily fish
Fish contains fewer calories than meat and omega-3 polyunsaturated acids, which are beneficial for heart and brain health and create a favourable hormonal environment for losing weight.
Eating oily fish can improve insulin sensitivity, a hormone that clears glucose from the blood. This, in turn, reduces the risk of gaining extra pounds and earning metabolic syndrome – a whole set of energy metabolism disorders.
In addition, eating salmon, herring, and sardines increases adiponectin levels, a hormone that reduces inflammation and promotes weight loss in the abdomen.
A meta-analysis of 21 scientific studies also noted that fish oil helps reduce waist circumference, both with and without diet.
Try to replace some meat dishes with fish – and you will not only reduce the calorie content of the diet but also get additional health benefits.
Avocados are high in unsaturated fats and fibre – a dietary fibre that slows down digestion and prolongs the feeling of satiety.
In one study, people who ate half or a whole avocado for breakfast felt significantly less hungry than those who ate a similarly calorie-dense, high-carbohydrate meal.
In addition, this fat-rich fruit appears to be good for intestinal microflora. In one study, after 12 weeks of a diet supplemented with avocados, participants had an increase in Ruminococcusand bacteria, which is associated with less weight gain in the long term.
Beans, peas, chickpeas, and other legumes are high in plant-based protein, which keeps you full and helps reduce your daily calorie intake.
Review studies have calculated that people who frequently eat legumes have lower weight, body mass index, and waist circumference than those who choose other foods.
Moreover, these plant-based protein sources can speed up weight loss on a diet. So, in one experiment, a diet with a calorie deficit and legumes in the diet helped participants lose 8.4% of their weight in 8 weeks and only 5.5% without them.
Similar data was found in another study where a diet supplemented with 160-235 grams of legumes four times a week helped participants lose about 7.8% of their weight in two months, while in the calorie-deficit group, but without plant protein, they lost only about 5.3%.
4. Chilli pepper
Chilli contains capsaicin, a substance that prolongs the feeling of satiety after eating. It can also increase food-induced thermogenesis, the body’s energy expenditure to digest and absorb nutrients.
Two meta-analyses have calculated that capsaicin supplementation provides modest weight loss in 4-12 weeks and helps to lose about 0.5 kg without dieting.
What’s more, consuming hot peppers can lower blood glucose levels and protect against weight gain in the long term.
So if you like spicy, add chilli to any dish. Of course, in a reasonable amount so as not to cause problems with the digestive system.
Grapefruit contains 88-90% water, dietary fibre, and about 30 mg of vitamin C per 100 g product.
Due to the high content of juice, this fruit can be an excellent “loading” before eating. In one study, eating half a grapefruit before each meal helped participants shed 1.6 kg of extra weight in 12 weeks and significantly improved insulin sensitivity.
In another study, a pre-dinner citrus “load” helped people maintain their weight for 14 weeks after the diet and consumed 166–287 kcal/day less than drinking water or juice.
Thus, eating half a grapefruit or a whole before the main meal can reduce the calorie content of the diet and improve insulin sensitivity. Although relying on this fruit as a magical remedy, of course, is not worth it.
Kiwi contains more fibre, vitamins C, E, and K, than apples, oranges, bananas, strawberries, and blueberries.
As a rich source of antioxidants, kiwifruit can protect the body from oxidative stress and inflammation, support immunity, and promote weight loss.
So, in one study, they found that people with enough vitamin C burn 30% more fat during physical activity than those who lack this antioxidant.
The sweet and sour fruit can help you lose weight in another way – through its effect on sleep. Lack of a good night’s rest increases the risk of gaining excess weight, reduces the effectiveness of diets, and contributes to the accumulation of belly fat, and kiwi can correct the situation.
One small study found that eating two fruits an hour before going to bed for a month increased sleep duration by 13.4%, reduced the time it took to fall asleep, and reduced the number of nighttime awakenings.
Yoghurt contains about 2.7% milk protein, less than 15% fat, lactic acid bacteria, Bifidobacterium lactis, and Lactobacillus acidophilus, which are good for intestinal health.
In a systematic review of 13 studies, people who consumed more yoghurt had lower body mass index, waist circumference, and body fat percentage and were better at maintaining weight over time.
In addition, this product can improve weight loss results. In one study, obese people were on a 500-calorie deficit diet. Participants in the first group were given a calcium supplement, and those in the second group were given low-calorie yoghurt.
After 12 weeks, people in the second group lost 4.43 kg, while those who took calcium lost only 2.75 kg. Interestingly, yoghurt consumption helped to reduce waist circumference by an average of 4 cm. Still, micronutrient supplements did not provide an effect – people from the first group retained almost all of their belly fat.