Top 10 best foods that promote weight loss

Are you in search of a miraculous diet? Unfortunately, no one can find it, because such a recipe simply doesn't exist. "If you eat more calories than you burn, your weight will increase," says David Katz from the Yale University research center located in Derby, Connecticut. This is a simple biological fact, and there's no way around it, whether it's a milkshake or salmon attempting to solve this issue.

But before you become completely disillusioned, let's clarify. There is food that can cause more weight gain than others. Even more interestingly, there are foods that bring about a sense of satiety faster, allowing you to eat less without experiencing hunger. "When searching for foods that will satisfy you, try those rich in fiber, protein, healthy fats, or with high water content," says Barbara Rolls, a nutrition professor from the University of Pennsylvania. "An additional advantage of these products is that they are very nutritious, containing essential nutrients, vitamins, and minerals."

APPLES

"An apple a day keeps the doctor away," goes the saying. If you eat apples every day, diseases will avoid you. This fruit is perfect for snacking between meals, and you can easily carry it with you. An apple contains plenty of water and two types of fiber that help with weight reduction — soluble fiber to prevent blood sugar spikes that lead to "sweet" cravings, and insoluble fiber that helps you feel satiated. One average apple contains 85% water and 5 grams of soluble fiber, making it an excellent snack. Additionally, apples contain quercetin — a flavonoid that helps fight certain types of cancer, reduces the risk of elevated cholesterol, and improves lung function.

Tip: Organic apples are more expensive because commercial apples retain more pesticides than fruits you peel, like oranges or bananas. And with half the fiber and a significant portion of iron, magnesium, and vitamin C, you definitely want to eat that skin to extract the benefits for weight loss.

Cauliflower

"When trying to lose weight, cauliflower dishes are a great choice because you can eat unlimited amounts," says Dr. Rolls. Cauliflower is very useful, as it contains sulforaphane, which has an anti-cancer effect, and cauliflower also contains folic acid and vitamin C, which help to get rid of excess weight. Vitamin C is essential for burning fat during physical activity. Also, cauliflower is very tasty!).

(but if you don't like it, you can replace it with spinach or broccoli.)

Low-fat yogurt

If you believe the yogurt ads, you should squeeze into that mini bikini without even trying it on.) Fermented dairy products, including natural yogurt, have magical properties that help in the fight against excess weight and let it not be a magic pill, although there is some truth in this. A recent study conducted by the University of Tennessee found that people who eat three servings of yogurt a day lose twice as much weight as those who didn't eat dairy products. "Calcium, combined with other biologically active compounds found in dairy products, slows down fat production and accelerates fat burning, especially in the abdominal area!" says lead researcher Dr. Michael Zemel, professor of nutrition and medicine at the University of Tennessee, Knoxville. And not a word about how effective ice cream is, but still we hope.

Tip: add more low-fat fermented dairy products to your diet, and add yogurt to various sauces and salads, replacing them with mayonnaise, cream, and sour cream. This way, you get health benefits, but remember, all these foods should be sugar-free.

Oatmeal

Mom has no idea how right she was when she said that breakfast is the most important meal of the day – just by eating it, you can lose weight! Researchers from the University of California, Berkeley, analyzed the results of a national survey that lasted six years and found that people who eat breakfast have a lower body mass index (BMI) than those who skip this meal. Those who prefer grains for their first meal have a lower body mass index than everyone else. in addition, oatmeal was named one of the best foods that can satisfy a person and according to a special satiety index developed by Australian researchers from Sydney more than fifteen years ago, and ranks third among the most common food products for satiety. "Oatmeal helps you stay full longer, as it contains fiber and is a good source of protein," says Dr. Katz.

Tip: If you don't have time to make oatmeal in the morning, eat granola instead. Oatmeal can be mixed with low-fat yogurt, dried fruit, or fruit juice and left in the refrigerator overnight.

Peanut

While almonds and walnuts have long been known to promote satiety and help you lose weight, don't forget about peanuts, which are the most commonly consumed nuts in America. Researchers at Purdue University have found that people who include nuts in their diets tend to eat less during the day and have an easier time maintaining their weight. So what kind of product is peanuts? Is it protein? Or is it fat? It turns out that this is just a little bit of everything. "We were trying to separate the components of peanuts to understand what makes this product useful," said Richard Mattes, who did research at Purdue. "But it's obviously all the ingredients together that make the nuts so special."

Hint: Although peanuts are useful, however, you need to limit yourself in the amount of consumption by the number of calories ( you can see in the table of calorie content of products).

Soup

We all know that soup is a good food, but who knew that it promotes weight loss, too? A recent study published in the journal Obesity Research found that adding two 10-ounce servings of broth-based soup to a diet can almost double the amount of weight lost in a six-month period. Why? Adding water to a meal makes it richer than drinking water alone. "The water in the soup adds volume to the meal and helps you feel fuller without the extra calories," says Dr. Rolls. As a result, you consume fewer calories throughout the day.

Fish

You'd probably be surprised to learn that fish beats oatmeal and vegetables when it comes to satiety. In addition, a new study from the Karolinska Institute in Sweden found that people eat 11 percent less at dinner after having fish on the lunch menu compared to those who ate a beef lunch.

Tip: To add a wonderful flavor to your grilled fish, try a quick marinade with soy sauce, lime and ginger.

Bulgur

Fiber-rich grains are a great way to complement your meal. Bulgur, which is a form of instant whole wheat cooking, takes approximately 10 minutes or less, all you need to do is boil water. This product is a great substitute for white rice and pasta, which are low in dietary fiber and heavily processed. "Dietary fiber helps the body use insulin more efficiently. Bulgur also has other benefits in its composition: iron and vitamins E and B6.

Salad

When most people think of a diet, they associate it with a salad . But if that means stale greens topped with unripe tomatoes, it's no surprise that diets don't work. "Salads are a great opportunity to add a lot of satiating foods to your diet at one time: fresh vegetables, protein, beans, and healthy fats," says Dr. Rolls. And research supports it. A study from Pennsylvania State University found that women who ate a salad before a pasta dinner ate fewer calories for the entire meal than those who just ate pasta.