Including certain foods as part of your diet may help you reach your weight loss goals sooner. When consuming these foods, be sure to control portions and consider their impact on overall daily calorie intake. These foods are only part of a whole strategy that involves a reduced calorie diet and increased activity levels.
Low-calorie diets containing at least 3 servings per day of dairy helped participants in a study published in "Obesity Research" in July 2005 lose more weight than participants who followed a low-dairy diet. People on the high-dairy diet also maintained more lean mass during their diets than those on low-dairy diets. Stick with low-fat dairy products, as these foods can otherwise be high in fat and calories.
Purdue University researchers found that the body fails to absorb a portion of the calories in almonds and that up to 3 ounces of almonds per day does not contribute to weight gain. The results, published in the “British Journal of Nutrition” in September 2007, suggest that almonds, which contain multiple phytonutrients, fiber and heart healthy monounsaturated fat, suppress appetite.
Replacing refined grains with whole grains may help prevent fat from accumulating around your belly, reports a Pennsylvania State University study in the "American Journal of Clinical Nutrition" in 2008. Eat brown rice instead of white, choose whole wheat pasta and go for oatmeal at breakfast instead of a bagel.
A diet higher in protein may help you feel full longer and deter snacking and overeating. An editorial review, published in the "American Journal of Clinical Nutrition" in 2005 notes that increasing the percentage of your daily calories that comes from protein may help you lose weight. Stick to lean sources like skinless poultry, egg whites and lean cuts of beef to avoid consuming too much saturated fat.
Antioxidants in green tea may help you lose weight. Authors from the Department of Human Nutrition and Health, Basel, Switzerland discussed green tea’s effects on weight loss in a 2006 edition of the journal, "Molecular Nutrition and Food Research." They point out that several studies support that green tea effectively reduces body weight and body fat and increases fat oxidation and thermogenesis, which is the calorie-burning ability of your body.
Researchers Julie E. Flood and Barbara J. Rolls conducted a study published in “Appetite” in 2007 showing that eating a serving of soup prior to a meal significantly reduces the amount eaten at that meal. Go for broth-based soups with generous amounts of vegetables to minimize calories and fat.
Snacking on peanuts may help with weight loss. Purdue University researchers theorize that peanuts increase feelings of satiation and may raise the metabolism slightly. Over eight weeks, participants in this 2003 study gained no weight even when adding 500 calories of peanuts per day to their diet.
Fatty fish like salmon and mackerel contain Omega-3 fatty acids which may help you shed pounds. The “Journal of Nutrition” reported a Japanese study in December 2007 showing that the consumption of fatty fish may change the way the body metabolizes fat, increasing the amount of fat burned.
Hot peppers contain a compound called capsaicin which may help decrease appetite and speed up your metabolism. A Japanese study published in the "British Journal of Nutrition" in August 1999 showed that the consumption of red pepper reduced protein, fat and overall energy intake.
High in fiber, antioxidants and vitamins, non-starchy vegetables satisfy your need to munch. Dark leafy greens, broccoli, asparagus, bell peppers and green beans offer very few calories per serving, meaning you can fill your plate without causing weight gain.
- British Journal of Nutrition: Effect of Chronic Consumption of Almonds on Body Weight in Healthy Humans
- Molecular Nutrition and Food Research: Anti-obesity Effects of Green Tea: From Bedside to Bench
- British Journal of Nutrition: Effects of Red Pepper on Appetite and Energy Intake
- Purdue News: Eating Peanuts Helps Keep Heart Healthy Without Weight Gain
- The Journal of Nutrition: Dietary Fish Oil Upregulates Intestinal Lipid Metabolism and Reduces Body Weight Gain in C57BL/6J Mice
- American Journal of Clinical Nutrition: The Effects of a Whole Grain–enriched Hypocaloric Diet on Cardiovascular Disease Risk Factors in Men and Women With Metabolic Syndrome
- American Journal of Clinical Nutrition: The Satiating Power of Protein—a Key to Obesity Prevention?
- Appetite: Soup Preloads in a Variety of Forms Reduce Meal Energy Intake
- Obesity Research: Effects of Calcium and Dairy on Body Composition and Weight Loss in African-American Adults
- almonds image by Nicola Gavin from Fotolia.com
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.