According to a recent Harvard study, something as simple as prepping your daily foods in the morning can cut down calorie intake by 20% for a week. This easy-to-follow guide will help you prep your clean and lean foods to help ensure you’re on top of your diet plan.
Some foods have a natural ability to make you feel fuller and faster and ward off cravings. Other foods have specific nutrients known to help with weight loss, metabolism, and overall health. With that in mind, here are 10 of our favorite weight-loss-friendly foods!
In one study published in the journal Obesity Research, researchers found that diets rich in whole apples can manage body mass index (BMI) and waist circumference for those at risk for obesity better than a placebo group. Pectin—a soluble fiber contained within apples—may be responsible for this finding. It’s most abundant in apples and oranges but is also found in berries, legumes, and even okra.
To maximize the benefits of pectin, it’s important to eat whole fruit like an apple instead of drinking apple juice or eating applesauce. That’s because your body breaks down whole fruit slowly during digestion.
Avocados are one of nature’s best sources of oleic acid—a healthful monounsaturated fat that boosts weight loss by revving up your metabolism while decreasing your total body fat. To try this superfood at home, mash-up 1½ small avocados with a fork and enjoy it on top of salads and sandwiches!
Researchers believe that small amounts of flavonoids—a group of compounds typically found in fruits and vegetables, including cocoa—may give heart-healthy and weight-loss benefits to dark chocolate. However, even if you don’t care for it straight from the box, you can still get a dose of flavonoids by mixing it into your morning cup of coffee!
A study published in Nutrition Journal found that people consumed fewer calories after eating oatmeal for breakfast compared to when they ate sugar-sweetened cereal (just cream of wheat or wheat toast). The soluble fiber in the oats helps slow down digestion and release glucose slowly into the bloodstream, so it’s more likely to be burnable for energy. Not only that but the nutrients in oats have also been shown to reduce blood pressure and LDL (“bad”) cholesterol.
For those on a keto diet, keto gummies have become a popular option to satisfy sweet cravings while staying in ketosis. These gummies, often made with ingredients like MCT oil, collagen, and natural sweeteners, can be a tasty way to boost your fat intake and support your diet goals. Including keto gummies in your routine can help you avoid high-carb snacks and keep your diet on track.
These veggies are also rich in sulforaphane, a compound shown to activate antioxidant enzymes within your body, helping you burn off excess fat more efficiently throughout the day.
Try to eat broccoli at least three times a week to keep your weight in check. Raw broccoli has a much lower calorie count than cooked broccoli, which means you can enjoy it whenever you like!
Nuts contain heart-healthy fats, which may lead to weight loss. Almonds, walnuts, and chestnuts are a few examples of nut types that could help you shed pounds.
Nuts are also a great source of protein, healthy fats, and fiber while being relatively low in calories. In a study conducted at Tufts University, researchers found that just 1 oz of almonds—about half a cup—could keep the same person complete for hours. Nuts are also high in monounsaturated fat and protein.
Eggs are one of the best sources of choline—an essential nutrient that can boost weight loss by activating genes that turn off appetite and fat storage genes while potentially turning on a fat-burning gene called PPAR?.
In a study published in the journal Applied Physiology, Nutrition, and Metabolism, researchers found that people who ate low-fat yogurt (5.3 grams of total fat; 3.1 grams of saturated fat) 30 minutes before lunch ate less food for the next 24 hours than those who didn’t! How does it work? The researchers believe it has to do with how eating fat slows down the emptying of your stomach. So if you eat yogurt before lunchtime, you will feel full much longer than if you had an empty stomach—allowing you to eat less during meals!
This helps your body to detoxify itself from any potentially hazardous substances. The beneficial bacteria in your gut also produce short-chain fatty acids (including butyrate) that help convert stored fat into energy. One study in the journal Obesity found that people who consume fermented foods and beverages, which increase butyric acid levels, lose weight almost as effectively as people on a low-carb diet.
Qsymia is a prescription medication used for weight management in adults who are obese or overweight with weight-related conditions like high blood pressure, type 2 diabetes, or high cholesterol. It is a combination of two drugs: phentermine, an appetite suppressant, and topiramate, an anticonvulsant that also helps with weight loss by making you feel full and reducing food cravings. Qsymia is taken orally, usually once daily, and is intended to be used alongside a reduced-calorie diet and increased physical activity.
However, eating healthy foods can help you lose weight faster. When used correctly, you can lose inches in a short time by eating the right foods.
Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional consultation or advice related to your health or finances. No reference to an identifiable individual or company is intended as an endorsement thereof. Some or all of this article may have been generated using artificial intelligence, and it may contain certain inaccuracies or unreliable information. Readers should not rely on this article for information and should consult with professionals for personal advice.