Heavily processed foods can make it difficult to maintain steady weight loss, but some of the best foods to help you lose weight are those high in fiber, which many are surprised to learn is a form of a carbohydrate. Fibrous foods are often naturally lower in calories, help keep you satiated after a meal and also regulate blood sugar levels. Research suggests that the more dietary fiber that one incorporates into their daily routine, the more they're able to work against "abdominal fat depots."
Here are some foods that are good for loosing weight:
Peanut butter packs 8 grams of protein and up to 4 grams of fiber per serving, making it an ideal snack to help you fill up and stay satisfied (particularly in stabilizing a glycemic load). Just make sure that you're taking a look at the ingredients label, which should only include peanuts and salt (maybe a little bit of oil, but no high fructose corn syrup or additives necessary!). A published review of research in the Journal of Food Science and Technology highlights the fact that peanut butter can help people feel more satisfied compared to other snacks.
A cup of peas packs 8 grams of protein and tons of key bloat-reducing nutrients. It's got nearly all of what you need daily for vitamin C, plus magnesium, potassium and iron all of which aid in counterbalancing sodium and bringing oxygen to blood cells.
They're filled with plant and fiber based protein as well as immune-boosting antioxidants and bloat-busting minerals. Chickpeas easily go in soups, stews, salads, and side dishes. Plus, chickpea flour is a great baking alternative for a more nutrient-dense and filling end result.
Pumpkin seeds provide tons of immune-boosting zinc, but more importantly, are a significant source of fiber (quite a filling snack!). With about 7 grams of protein per snack-sized serving, pepitas are a great addition to most diets.
Once feared for being high in cholesterol, whole eggs have been making a comeback. Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating.
One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours
Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels. Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.
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.
Salmon is a rich source of high-quality protein and provides plenty of "good" fats: omega-3 fatty acids. A diet rich in omega-3 fatty acids helped people feel more satisfied when they were watching their calories, per a study in Appetite. Eating salmon can be a delicious and versatile way to get your recommended two weekly servings of heart-healthy fish.
Tuna is another low-calorie, high-protein food. It’s lean fish, meaning it’s low in fat. Tuna is popular among bodybuilders and fitness models who’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low. If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.
All beans are high in fiber, which is your friend when you're trying to lose weight because it helps you feel fuller longer, thus controlling hunger. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol and reducing risk of cardiovascular disease. Beans are fairly low in calories and deliver protein as well. Try them in homemade veggie burgers, soups and salads.
Believe it or not, air fried potatoes (yes, really) are an excellent source of potassium which can help manage bloating and counterbalance sodium. They're high in fiber as well, meaning potatoes can be a nutrient-dense food — just as long as they're not served the french-fry way.
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.
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. Nuts are an excellent source of fiber, and they're high in protein. Eating foods with the one-two punch of fiber and protein can help you feel fuller longer-which makes it less tempting to reach for an unhealthy snack between meals.
As long as this popular crunchy treat isn't doused in movie-theater butter, it makes an excellent weight-loss snack. Not only is popcorn high in fiber, it even delivers some protein. A 1-ounce serving of air-popped corn (about 3½ cups) has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power. Popcorn is filled with air, so you get a pretty large portion without a lot of calories. You can eat 3 whole cups of popcorn for only 100 calories.
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.