8 Foods That Aid Weight Loss Posted in: Featured, Food Power – Tags: , , ,

1. Eggs

Despite the fear that eggs are high in cholesterol, studies show blood cholesterol is not negatively affected and they don’t have any correlation with risk of heart attacks. High in protein and healthy fats help the body feel full with only a low amount of calories.

Try incorporating eggs with breakfast to increase satiety and provide nutrients throughout the day. Don’t skip the yolk though, most nutritional benefits come from the yolk!

2. Kale

Almost any leafy or cruciferous vegetable is sure to be greatly beneficial to weight loss however kale is a superfood, here’s why. Kale is low in calories and carbohydrates while being very high in fiber. It can be a supplement to nearly any meal adding volume and many nutritional benefits without adding unnecessary calories, many studies show meals with low energy density inhibit cravings making weight loss more subliminal.

Kale is also rich in antioxidants vitamins and minerals, superb for cardiovascular exercise and lowering cholesterol levels.

3. Yogurt

Regardless of what yogurt you enjoy it’s an excellent natural supplement to aid in weight loss, many studies show adding a small amount of yogurt to a diet will help reduce BMI and overall fat levels. Given that it’s an excellent breakfast meal when combined with fresh Fruit, add a little yogurt to your diet, after all, dairy foods are high in calcium, an excellent aid to fat loss.

Yogurt and Diet

4. Dark Chocolate

You may have raised your eyebrow at this one, however dark chocolate is actually surprisingly useful in stopping food cravings. A small amount of dark chocolate eaten between 2-3 hours before a meal causes less hunger, later a study group given a small amount earlier that day ate on average 15% less pizza later on. Unfortunately though the same does not apply to white and milk chocolate!

Try weight loss tea

5. Salmon and oily fish

Salmon is packed with protein, healthy fats and many nutrients, it also manages to be one of the foods with the highest Omega-3 fatty acids per gram, great for reducing inflammation, which has a negative part to play in obesity. Studies have found oily fish lowers blood pressure while reducing fat build up in arteries, this means it’s awesome for protecting against cardiovascular disease. The government recommendation is at least two portions of fish per week however don’t go overboard, there are maximum recommendations also.

Mackerel, Hemming, Salmon and Trout are all excellent examples of oily fish.

6. Chicken and Turkey

Being one of the best foods for its fulfilling properties many doctors recommend a diet high in protein. Chicken and Turkey are very high in protein, about 30 grams per breast. With a high protein diet, the body feels fuller for longer while cravings are dulled.

Studies show by increasing protein consumption, up to 100 more calories can be burned per day. Link to study.

Poultry increases serotonin levels in the brain, enhancing moods and lowering stress, while Turkey is rich in tryptophan that supports melatonin production, a chemical necessary for falling into a deep sleep. Well rested people have more energy thus helping productivity and stronger workouts to supplement weight loss!

Government Weight Loss Advice

7. Cottage Cheese

As earlier stated dairy products are rich in protein and have many health benefits however cottage cheese is a cut above, being composed of little carbohydrate and fat it does an excellent job of filling you up without excess calories, if you’re vegetarian then you need not worry about not getting enough protein, 11g 100 grams of cottage cheese has just 98 calories but brings 11 grams of protein to the table, helping you feel fuller for longer. It also contains Vitamin A, Vitamin C, Vitamin B and B12 as well as 8% of the recommended daily Calcium intake.

8. Grapefruit

Fruit is an excellent addition to this list however grapefruit is my personal choice, upon studying it’s plethora of health benefits
The effects of Grapefruit on Mice study

‘Studies have found that mice fed a high-fat diet gained 18 percent less weight when they drank clarified, pulp-free grapefruit juice compared with a control group of mice that drank water’

So there you have it, with good amounts of fiber and copious vitamin C grapefruit is a superfood when it comes to losing weight. Providing energy and helping to supplement fat loss through exercise grapefruit is a brilliant food for metabolism and does wonders for weight loss.

Honorable mention..

Wine!

Incredibly, wine can be considered useful in aiding weight loss, the reason for this is the antioxidant found in the skin of grapes, Resveratrol. Managing to inhibit fat storage, studies show casual wine drinkers carry less around their waist and stomach than those who drink other types of alcohol! Drinking a small amount can burn more calories for nearly 2 hours!

The study was carried out by researchers from South China Agricultural University and Washington State University in the US. Funded by the National Institutes of Health.

Unfortunately though grapes contain much high levels of Resveratrol and should really be used over wine for weight loss!


 

As a general rule of thumb, following the 10-item hierarchy given by Matt Fitzgerald in ‘Diet Cults’ highlights basic food groups and how healthy they are. This hierarchy is included below as a small yet easy guide to understanding what foods should be avoided and which are beneficial to losing weight. The order Descends in the quality of food.

Vegetables
Fruits
Nuts, seeds and healthy oils
High quality meat and seafood
Whole grains
Dairy
Refined grains
Low quality meat and seafood (Animals fed an unnatural diet or not ‘free range’)
Sweets
Fried foods

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