Some of the best diet foods to lose weight are reported to increase feelings of satiety, increase the feel good serotonin levels in the brain, satisfy cravings and burn fat.
Here are some weight loss tips from health experts who recommend the following foods to help you lose extra pounds a little more easily and effectively.
Beans: They’re packed with protein and full of fiber. The high fiber content in beans helps keep you fuller longer says Lisa Turner in the Better Nutrition article “The Ten Best Food for Weight Loss.” The protein in beans helps reduce weight. One study, Turner says, revealed that women who consumed a high-protein low-calorie diet and who exercised regularly lost more fat and less muscle compared to women who ate a similar high-carbohydrate diet.
Grapefruit: Grapefruits fall on the list of best diet foods to lose weight. Strive to eat half a grapefruit before meals. Researchers found in one study, states Turner, that those who started their meals with half a grapefruit lost an average of 3.6 pounds. Some participants in the study lost more than 10 pounds. Experts say the chemical properties of grapefruit reduce insulin levels, and lower insulin levels help people shed more pounds. Grapefruit is also high in fiber, which helps reduce cravings.
Low-Fat Yogurt: Several health experts have noted that low-fat yogurt, which is high in calcium, helps you burn fat, especially the fat in the hard-to-lose stomach area according to Josette Dunn in the Nutridate article “Weight Loss Expert Supports Dairy in Diet.”
Increasing your daily dairy intake may be the best way to lose weight. One study by Dr. Wendy Chan She Ping Delfos from Curtin’s School of Public Health suggested that consuming more than the three daily recommended servings of dairy increased the mean levels of weight and fat loss as long as the participants in the study stayed on a reduced calorie diet. Study participants also saw a drop in systolic blood pressure, reports Delfos.
Sardines: Turner states sardines are packed with omega-3 fatty acids that “improve transmission of serotonin and other neurotransmitters that regulate mood.” Get more omega-3 fats from other sources like “wild Alaskan salmon, tuna, walnuts, and flaxseed.” Turner also notes that there are many fish oil supplements that contain sardine oils, and these supplements may also help stabilize blood sugar levels and boost mood, which in turn may reduce depression that possibly leads to binge eating.
Eggs. Increase your energy with eggs for breakfast. A large egg contains about seven grams of protein, so two eggs supply women with 30 percent of their recommended daily allowance according to Stacy Brudgeman in Natural Health’s article “The Good Egg.” The protein in eggs helps supply long-lasting energy because it’s not digested as quickly as fat or carbohydrates, which means people stay fuller longer.
If you’ve found that the scale seems stuck lately or you’ve been gaining a few pounds, many health experts agree that not eating breakfast may be one of the reasons you’re not losing weight
Spices. Increase your metabolism with spices. According to Jennifer Workman, R.D. in Amy Rapaport Karlson’s Natural Health article, “Relax and Burn Calories Easily,” one half teaspoon of pungent spices like cayenne, black pepper, wasabi, cumin, and ground red pepper can increase your metabolic rate, which means you’ll burn more calories.
Workman says a Canadian study in 1999 showed that people who consumed about 5.5 teaspoons of ground red pepper with meals showed a significant boost in their metabolic rate compared to those who didn’t consume any pepper. The increase in metabolism lasted about 20 minutes. But don’t worry, says Workman. You don’t have to eat that much pepper at one meal to see results; a half of teaspoon should be enough to boost your metabolism.
By changing around a few of your meals to include some of these best foods to lose weight, you could improve your mood, satisfy cravings, feel fuller, increase your metabolic rate and see the pounds disappear a little more easily and a little more quickly.
Brudgeman, Stacy. “The Good Egg.” Natural Health. April 2008, Vol. 38 Issue 4, p67-112.
Dunn, Josette. “Weight Loss Expert Supports Dairy in Diet.” Nutridate. March 2010. Vol. 21 Issue 1, p8.
Turner, Lisa. “The Ten Best Food for Weight Loss.” Better Nutrition. January 2009, Vol. 71 Issue 1, p40-44.
Rapaport Karlson, Amy. “Relax and Burn Calories Easily.” Natural Health. July 2003, Vol. 33 Issue 5, p44.