In order to lose weight, it’s important to choose foods that are low in calories but still provide your body with the nutrients it needs to stay healthy and happy. These 8 foods below have been scientifically proven to help you with safe, effective weight loss while ensuring that you don’t feel like you’re going hungry!
1) Broccoli
Broccoli’s weight-loss benefits are so powerful that it’s earned a reputation as a superfood. One cup of broccoli provides almost 100 percent of your daily vitamin C needs, with very little sugar—it’s also low in calories (just 30 for one cup). A member of the cruciferous family, broccoli is an excellent source of glucosinolates, which act as cancer deterrents and detoxifiers. It’s easy to add raw or steamed broccoli to just about any meal—the vegetable can be eaten alone or mixed into salads, soups, casseroles and stir fries. But you don’t have to stop there: try your hand at broccoli bread or even broccoli ice cream! The veggie pairs especially well with citrus fruits like lemons, limes and oranges.
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2) Yogurt
Yogurt is a great weight-loss food because it’s a high-protein and high-fiber option. According to a study in The Journal of Nutrition, people who ate yogurt three times a day as part of an overall low-calorie diet lost more weight than those who didn’t eat yogurt. More calcium means less fat storage too! Researchers believe that eating yogurt can reduce appetite by delaying stomach emptying. This makes sense if you think about how long digestion takes for dairy: It's hard to get through a bowl of oatmeal before feeling full, but dairy signals take much longer so you can keep on chowing down without feeling overstuffed. There are many different types of yogurts available at most grocery stores and they can be used as a base for desserts (add fruit!) or even featured alongside breakfast foods like smoothies or bagels.
3) Apples
Apples are one of my favorite fruits for weight loss, and not just because they’re good for you. I like to munch on them throughout my day instead of reaching for calorie-rich snacks, as they keep me satiated between meals. Studies have also shown that people who eat apples before a meal experience reduced body weight due to decreased consumption at mealtimes. Of course, it goes without saying that an apple a day won’t help if you’re still consuming extra calories from other sources. But in general, adding more fresh fruit to your diet is beneficial for weight management—especially if you cut out sugary processed foods.
4) Green Tea
Green tea contains a natural component called epigallocatechin gallate (EGCG) that promotes weight loss by increasing your body’s resting metabolic rate. One study in Japan found that those who consumed a beverage containing 200 milligrams of EGCG for 12 weeks lost an average of 5 pounds and saw improvements in their body fat percentage. However, you’ll want to add green tea to your diet without adding calories from sweeteners, which would defeat any weight loss benefits it has.
5) Walnuts
While they’re relatively high in calories (170 per cup), walnuts have a lot of heart-healthy and anti-inflammatory omega-3s, which help keep your blood sugar and appetite in check. In fact, research shows that walnut eaters are about 20 percent less likely to be overweight than those who don’t regularly consume them. Sprinkle chopped or whole walnuts on salads, yogurt dishes, cereals, and main courses. Keep a bag at work so you never get caught up late at night with an empty stomach. If you're allergic to nuts, try soy nuts instead.
6) Oatmeal
Not only is oatmeal high in soluble fiber, it's also a whole grain, which makes it a powerful tool in your weight-loss arsenal. In fact, a 2009 study by researchers at Brigham Young University found that eating oatmeal daily led to more significant weight loss than a diet that included no breakfast cereal. Other research has shown that making oatmeal part of your morning routine can help reduce body fat and waist circumference and improve insulin sensitivity. High-fiber foods like oatmeal may help stabilize blood sugar levels because they slow down digestion, which helps prevent wild fluctuations in energy that can lead to excessive hunger later in the day. Oats are also rich in antioxidants, which have been linked with improved heart health, reduced inflammation and even a lower risk for type 2 diabetes. At roughly 240 calories per cup, regular (not instant) oats will keep you feeling full for hours due to their high protein content.
7) Berries
Berries have a ton of fiber, which makes them very filling. When you add them to your morning smoothie or eat them as a snack, you’ll be able to tame your hunger pangs throughout the day. A study published in The Journal of Nutrition found that those who ate an additional half cup of blueberries daily had more belly fat than those who didn’t. We like dark berries—but if they have added sugar, it’s not healthy.
8) Grapefruit
Grapefruit has been shown to increase feelings of fullness after eating, which can help lower calorie intake. Additionally, a compound in grapefruit called naringenin has been found to inhibit enzymes that break down fat cells. This is just one of many reasons why grapefruit could be considered a fat burning food. (Note: While it is fine to eat grapefruit on its own, you should avoid drinking grapefruit juice with your meals.)