Good Foods (part2)

Beans and Legumes

Some beans and legumes can be beneficial for weight loss.

This includes lentils, black beans, kidney beans and some others.

These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch.

The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.

Soups

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food… by making a soup.

Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories.

Cottage Cheese

Dairy products tend to be high in protein.

One of the best ones is cottage cheese… calorie for calorie, it is mostly just protein with very little carbohydrate and fat.

Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories.

Dairy products are also high in calcium, which has been shown to aid in the fat burning process.

Avocados

Avocados are a unique type of fruit.

Whereas most fruit is high in carbs, avocados are loaded with healthy fats.They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think.

Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables 2.6 to 15-fold.

They also contain many important nutrients, including fiber and potassium.

Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community.

It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it.

Several studies in humans suggest that vinegar can be useful for weight loss.

Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day.

One study in obese individuals also showed that 15 or 30 mL of vinegar per day for 12 weeks caused weight loss of 2.6-3.7 pounds, or 1.2-1.7 kilograms.

Vinegar has also been shown to reduce blood sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term.

Nuts

Despite being high in fat, nuts are not inherently fattening.

They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even cause weight loss

Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t .

Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

Some Whole Grains

Despite grains having gotten a bad rap in recent years, there are some types that are definitely healthy.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein as well.

Notable examples include oats, brown rice and quinoa.

Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.

Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterwards.

Keep in mind that refined grains are a disaster, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.

If you’re on a very low-carb diet then you’ll want to avoid grains, because they are high in carbohydrates. But there’s nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low-carb diet.

Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies.

This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers .

However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.

Fruit

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t.

Of course… correlation does not equal causation, so those studies don’t prove anything, but fruit do have properties that make them weight loss friendly.

Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.

The only people who may want to avoid or minimize fruit are those who are on a very low-carb, ketogenic diet, or have some sort of intolerance to fructose.

For the rest of us, fruits can be an effective (and delicious) addition to a weight loss diet.

Grapefruit

One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly.

In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks.The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

So… eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.