Not all calories are equal.
Different foods go through different metabolic pathways in your body.
They can have different effects on hunger, hormones, and how many calories you burn.
Here are 20 of the world's healthiest foods for weight loss, backed by science.
1. whole eggs
Whole eggs, once feared for their high cholesterol levels, are now making a comeback.
Although high consumption of eggs increases "bad" LDL cholesterol levels in some people, they are one of the best foods for weight loss. They are rich in protein and fat and are very filling.
A study of 30 overweight women found that eating eggs for breakfast instead of bagels increased feelings of satiety and caused participants to eat less over 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 beneficial substances are found in the buds.
Summary:Eggs are very satiating and rich in nutrients. Compared to refined carbohydrates like bagels, eggs can suppress appetite throughout the day and even promote weight loss.
2. Green leafy vegetables
Leafy greens include kale, spinach, collards, chard, and many others.
They have several properties that make them ideal for weight loss diets, such as being low in calories and carbohydrates, and rich in fiber.
Eating leafy greens is a great way to bulk up your meal without adding calories. Numerous studies show that low energy density nutrition and diets cause people to consume fewer calories.
Leafy greens are also incredibly nutritious and rich in many vitamins, antioxidants, and minerals, including calcium, which some studies show helps burn fat.
Summary:Leafy green vegetables are a great addition to your weight loss diet. Not only are they low in calories, but they are also rich in fiber, which helps you feel full.
3. salmon
Fatty fish like salmon are incredibly healthy and filling, keeping you full for many hours with relatively few calories.
Salmon is rich in high-quality protein, healthy fats, and a variety of important nutrients.
Fish and shellfish in general can also contain significant amounts of iodine.
This nutrient is essential for proper thyroid function, which is important for your metabolism to function optimally.
Research shows that a significant number of people do not meet their iodine needs.
Salmon is also rich in omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play an important role in obesity and metabolic disorders.
Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.
Summary:Salmon is rich in protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
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 filling.
Additionally, these types of vegetables usually contain a decent amount of protein.
They don't have as much protein as animal products or legumes, but they are still high compared to most vegetables.
The combination of protein, fiber, and low energy density makes cruciferous vegetables ideal foods to include in your diet when you are looking to lose weight.
They are also very nutritious and contain cancer-fighting compounds.
Summary:Cruciferous vegetables are low in calories but rich in fiber and nutrients. Adding them to your diet is not only a great weight loss strategy, but it can also improve your overall health.
5. Lean beef and chicken breast
Meat has been unfairly demonized.
He has been accused of various health problems, despite the lack of conclusive evidence to support these negative claims.
Although processed meat is unhealthy, research shows that unprocessed red meat does not increase the risk of heart disease or diabetes.
According to two large review studies, red meat has a very weak correlation with cancer in men and no correlation in women.
To tell the truth, meat is a food suitable for losing weight because it is rich in protein.
Protein is by far the most satiating nutrient, and a high-protein diet can cause you to burn 80 to 100 more calories per day.
Studies have shown that increasing protein intake to 25% of daily calories can reduce food cravings by 60%, halve the desire to snack late at night, and lead to almost 0 weight loss. , 45 kg per week.
If you follow a low-carb diet, feel free to eat fatty meats. However, if you follow a moderate to high carbohydrate diet, it may be more appropriate to choose lean meats.
Summary:Eating lean, unprocessed meats is a great way to increase your protein intake. Replacing some carbohydrates or fats in your diet with protein can make it easier for you to lose excess fat.
6. Boiled potatoes
For some reason, white potatoes have fallen out of popularity.
However, it has a series of properties that make it an ideal food, both for losing weight and maintaining health.
It contains an incredibly diverse range of nutrients – a little bit of almost everything you need.
There have even been reports of people who for a long time only ate potatoes.
It is especially high in potassium, a nutrient that most people do not consume enough of and which plays an important role in controlling blood pressure.
On a scale called the satiety index, which measures the satiety of different foods, boiled white potatoes scored the highest of all the foods tested.
This means that by eating boiled white potatoes, you will naturally feel fuller and eat less other foods.
If you let potatoes cool for a while after boiling, they will form large amounts of resistant starch, a fiber-like substance that has been shown to have several health benefits, including weight loss.
Sweet potatoes, turnips, and other root vegetables are also excellent.
Summary:Boiled potatoes are one of the most satiating foods. It is particularly good at reducing appetite, potentially suppressing food intake later in the day.
7. tuna
Tuna is another low-calorie and high-protein food.
It is a lean fish, that is, it has little fat.
Tuna is popular with bodybuilders and fitness models looking to cut calories, as it is a great way to increase protein intake while keeping calories and fat low.
If you're trying to increase your protein intake, choose tuna canned in water instead of oil.
Summary:Tuna is an excellent lean source of high-quality protein. Replacing other macronutrients, such as carbohydrates or fat, with protein is an effective strategy for losing weight on a calorie-restricted diet.
8. Beans and legumes
Some beans and other legumes may be beneficial for weight loss.
This includes lentils, black beans, kidney beans and several others.
These foods tend to be high in protein and fiber, two nutrients that have been shown to promote satiety.
They also tend to contain resistant starch.
The main problem is that many people do not tolerate legumes well. For this reason, it is important to prepare them correctly.
Summary:Beans and legumes are a good addition to your weight loss diet. Both are rich in protein and fiber, which promote feelings of satiety and reduce calorie intake.
9. Soups
As mentioned above, low energy density foods and diets tend to cause people to 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 simply add water to your food to make soup.
Some studies have shown that eating the same foods turned into soup instead of solid foods makes people feel fuller and consume significantly fewer calories.
Just be careful not to add too much fat to the soup, such as cream or coconut milk, as this can significantly increase its calorie content.
Summary:Soups can be an effective part of a weight loss diet. Their high water content makes them very satiating. However, try to avoid creamy or oily soups.
10. cottage cheese
Dairy products tend to be high in protein.
One of the best is cottage cheese, which is mostly protein with very little carbs and fat.
Cottage cheese is a great way to increase your protein intake, making you feel full with a relatively low calorie count.
Dairy products are also rich in calcium, which can help burn fat.
Other low-fat, high-protein dairy products include Greek yogurt and skyr.
Summary:Eating low-fat dairy products like cottage cheese is one of the best ways to get more protein without significantly increasing your calorie intake.
11. avocado
The avocado is a unique fruit.
While most fruits are high in carbohydrates, avocados are rich in healthy fats.
They are especially rich in monounsaturated oleic acid, the same type of fat found in olive oil.
Although avocados are mostly fatty, they also contain a lot of water and fiber, making them lower in calories than you might think.
Additionally, they are an ideal addition to vegetable salads, as research shows that their fat content can increase the absorption of carotenoid antioxidants from vegetables by 2, 6, and 15 times.
They also contain many important nutrients, including fiber and potassium.
Summary:Avocados are a good example of a healthy source of fat that you can include in your diet when you are trying to lose weight. Just make sure to consume in moderation.
12. Apple cider vinegar
Apple cider vinegar is incredibly popular in the natural health community.
It is often used in condiments such as dressings or vinaigrettes, and some people even dilute it with water and drink it.
Several human studies suggest that apple cider vinegar may be beneficial for weight loss.
Taking vinegar along with a carbohydrate-rich meal can increase feelings of satiety and cause people to eat between 200 and 275 units. Fewer calories during the rest of the day.
A 12-week study in obese people also found that 15 or 30 ml of vinegar per day caused a weight loss of 2. 6 to 3. 7 pounds or 1. 2 to 1. 7 kg.
Vinegar has also been shown to reduce blood sugar spikes after meals, which may have several long-term health benefits.
Summary:Adding apple cider vinegar to your salad greens can help curb your appetite, which could lead to further weight loss.
13. Walnuts
Although they are high in fat, walnuts are not as fatty as you might expect.
This is a great snack that contains a balanced amount of protein, fiber, and healthy fats.
Research has shown that eating nuts can improve metabolism and even promote weight loss.
What's more, population studies have shown that people who eat nuts tend to be healthier and thinner than those who don't eat nuts.
But don't overdo it, as they are still high in calories. If you tend to overeat and eat large amounts of nuts, it may be best to avoid them.
Summary:Nuts can be a healthy addition to an effective weight loss diet if consumed in moderation.
14. Whole grains
Although cereals have gotten a bad rap in recent years, some types are definitely beneficial.
This includes whole grains, which are high in fiber and contain a decent amount of protein.
Well-known examples include oats, brown rice, and quinoa.
Oats contain beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.
Both brown and white rice can contain significant amounts of resistant starch, especially if it is cooked and then allowed to cool.
Keep in mind that refined grains are not a healthy choice and sometimes foods that say "whole grains" on the label are unhealthy, highly processed foods that are unhealthy and fattening.
If you are on a very low carbohydrate diet, you should avoid grains as they are high in carbohydrates.
But other than that, there's nothing wrong with eating whole grains if you can tolerate them.
Summary:You should avoid refined grains if you are trying to lose weight. Instead, choose whole grains – they are much richer in fiber and other nutrients.
15. Chili pepper
Chili peppers can be beneficial in a weight loss diet.
It contains capsaicin, a substance that according to some studies reduces appetite and accelerates fat burning.
The substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.
One study found that eating 1 gram of red chili peppers reduced appetite and increased fat burning in people who did not eat bell peppers regularly.
However, no effect was seen in people accustomed to eating spicy foods, indicating that some level of tolerance may have developed.
Summary:Eating spicy foods containing chili peppers can temporarily reduce appetite and even speed up fat burning. However, tolerance increases among those who eat chili peppers regularly.
sixteen.fruit
Most health experts agree that fruit is healthy.
Numerous population studies have shown that people who eat more fruits (and vegetables) tend to be healthier than people who don't.
Of course, correlation does not mean causation, so these studies prove nothing. However, fruits have properties that make them beneficial for losing weight.
Although they contain natural sugar, they have low energy density and require time to chew. Additionally, its fiber content helps prevent sugar from entering the bloodstream too quickly.
The only people who may want to avoid or minimize fruit are those who follow a very low carbohydrate diet, a ketogenic diet, or those who have intolerances.
For most, fruit can be an effective and tasty addition to a weight loss diet.
Summary:Although fruits contain some sugar, you can easily include them in your diet to lose weight. They are rich in fiber, antioxidants and various nutrients that stop the increase in blood sugar after eating.
17. grapefruit
A fruit that deserves special attention is grapefruit. Its effects on weight control have been directly studied.
In a 12-week study of 91 obese people, eating half a fresh grapefruit before meals resulted in a weight loss of 3. 5 pounds (1. 6 kg).
The grapefruit group also had lower insulin resistance, a metabolic disorder associated with various chronic diseases.
Therefore, eating half a grapefruit about half an hour before some of your daily meals can help you feel fuller and consume fewer calories.
Summary:Research suggests that grapefruit may suppress appetite and reduce calorie intake when consumed before meals. It's worth a try if you want to lose weight.
18. Chia seeds
Chia seeds are one of the most nutritious foods on the planet.
They contain 12 grams of carbohydrates per ounce (28 grams), which is a lot, but 11 of those grams are fiber.
This makes chia seeds a low-carb food and one of the best sources of fiber in the world.
Due to their high fiber content, chia seeds can absorb 11 to 12 times their weight in water, turning into a gel and expanding in the stomach.
Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss.
However, given their nutritional composition, chia seeds can be a healthy part of your weight loss diet.
Summary:Chia seeds are very rich in fiber, which fills you up and reduces appetite. For this reason, they can be useful in a weight loss diet.
19. coconut oil
Not all fats are the same.
Coconut oil is high in medium-chain fatty acids called medium-chain triglycerides (MCT).
These fatty acids increase satiety better than other fats and increase the number of calories burned.
What's more, two studies, one in women and one in men, found that coconut oil reduced abdominal fat.
Of course, coconut oil still contains calories, so adding it to what you're already eating is a bad idea.
It's not about adding coconut oil to your diet, but rather replacing some other cooking fats with coconut oil.
However, research shows that coconut oil is less satiating than MCT oil, a supplement that contains much higher amounts of medium-chain triglycerides.
Extra virgin olive oil is worth mentioning here, as it is probably one of the healthiest fats on the planet.
Summary:Coconut oil contains medium chain triglycerides (MCTs), which can increase feelings of satiety after eating. MCT oil supplements are even more effective.
20. Full-fat yogurt
Yogurt is another great dairy product.
Some types of yogurt contain probiotic bacteria that can improve intestinal function.
A healthy gut can help protect against inflammation and leptin resistance, both of which are important hormonal factors in obesity.
Be sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.
Also consider choosing full-fat yogurt. Research shows that full-fat dairy products, but not low-fat dairy products, are associated with a reduced risk of obesity and type 2 diabetes over time.
Low-fat yogurt usually contains sugar, so it is best to avoid it.
Summary:Yogurt with probiotics can improve digestive health. Consider adding it to your weight loss diet, but avoid foods that contain added sugar.
Summary
It's easy to find healthy foods to include in your weight loss diet.
These are mainly whole foods such as fish, lean meats, vegetables, fruits, nuts, seeds and legumes.
Some processed foods, such as probiotic yogurt, extra virgin olive oil, and oats, are also great options.
Along with moderation and regular exercise, eating these nutritious foods should pave the way to success and a healthier life.