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Kimberly Tenner
December 10, 2016

Foods for Weight Loss

foods for weight loss

Are you tired of eating salads at every meal to lose weight?

There are a ton of foods available that aid weight loss and satisfy hunger, so there’s no need to starve to drop a couple pants sizes.

Here are foods for weight loss that should appeal to every taste and appetite.

Apple Cider Vinegar

On salads, apple cider vinegar is a low-fat dressing. It also aids in weight loss and lowers cholesterol. It is included in natural supplements for its weight loss properties. [1]

Find apple cider vinegar supplements here.

Apples

Apples are low-calorie snacks that are high in fiber, which makes them more filling. One study showed those who ate an apple before a meal consumed fewer calories than those who ate nothing beforehand. [2]

Avocados

Rich in healthy fats and quality protein, avocados contribute to healthy hair and skin. They also are an excellent source of potassium and contain antioxidants and essential oils. [3]

Beans

Low in fat, high in protein, beans are an underrated superfood. Since beans have a low glycemic index, they digest slowly, which stabilizes glucose levels and gives a slow release of energy. [4]

Berries

Berries are among the most nutrient dense foods available. They are proven metabolism-boosters that aid in regulating insulin production. [5]

Black Pepper

A chemical called piperine found in peppercorns has anti-cancer and antioxidant properties. Pepper is also a natural decongestant, making it a natural treatment for the common cold.[6]

Brown Rice

This is an excellent source of magnesium, fiber, and complex carbs. Brown rice is as filling and inexpensive as its white-grain counterpart but with greater health benefits. [7]

Celery

Celery is high in fiber and low in calories. The insoluble fibers bulk up in the stomach, making it fuller longer without extra fat. Celery is hydrating because it’s full of water. [8]

Cinnamon

Often used in folk medicine, cinnamon is found to lower blood sugar. Furthermore, it fights bacteria, reduces inflammation, and works like an antioxidant. Cassia cinnamon is the most potent cinnamon type. [9]

Eggs

Packed with protein that builds lean muscle, eggs are the daily breakfast choice of many bodybuilders. And, eggs contain nutrients like zinc and selenium without high levels of fats. [10]

Green Tea

Green tea contains high concentrations of flavonoids, which are vegetable-based antioxidants. A study showed those who regularly drank tea had 46-56% reduced risk of hypertension. [11]

Shop supplements containing green tea here.

Lentils

This alternative to beans contains high doses of protein, fiber, and complex carbs, making them a power food. Since they contain little fat, lentils deliver nutrients you need without calories you don’t.[12]

Natural Yogurt

The probiotics in natural yogurt contribute to colon health and prevent intestinal infections. They help with discomfort like bloating and diarrhea. The calcium in yogurt signals the body to produce less belly fat. [13]

Oats

A hearty serving of oatmeal makes a healthy breakfast. Oats are packed with protein and fiber, which makes them a well-rounded food. They are clinically proven to lower bad cholesterol. [14]

Peppers

The compound that makes peppers spicy, the antioxidant capsaicin, helps people lose weight. Studies show capsaicin increases metabolic rates from 10-15%, which increases fat burning during exercise. [15]

Capsaicin weight loss supplements can be found here.

Salmon

Fish is an excellent source of omega-3 fatty acids. These fats lower triglyceride levels, a blood fat that contributes to heart disease. Better still, they contribute to healthy blood pressure and reduce joint stiffness. [16]

Spinach

Dark, leafy greens are full of antioxidants and fiber. Antioxidants fight early aging while fiber fills the stomach, making it possible to be full from this low-calorie food. Additionally, spinach is an excellent source of vitamin C. [17]

Tofu

Vegetarians looking for a high-protein meat substitute should look no further than tofu. It is low in saturated fat and high in protein, which lowers bad cholesterol. [18]

Tomatoes

The humble tomato is chock full of vitamins A, C, and E and folic acid. Tomatoes reduce inflammation and lower water retention, which helps you feel less bloated after eating. Studies show people who eat tomatoes regularly have a lower risk for certain types of cancer. [19]

Turkey

This lean bird has high protein and low fat content, making it one of the healthiest meat proteins available. It is loaded with zinc, potassium, iron, B vitamins, and phosphorous. [20]

References

[1] “Apple Cider Vinegar.” WebMD. Available from: http://www.webmd.com/diet/apple-cider-vinegar

[2] Stott, Laura. “Nature’s gastric bands: From cinnamon to seaweed, the foods that naturally curb your appetite and help you shed pounds.” Daily Mail. 5 May 2011. Available from: http://www.dailymail.co.uk/femail/article-1383610/Weightloss-From-cinnamon-seaweed-foods-naturally-curb-appetite-help-shed-pounds.html

[3] “Avocado Health Facts: 6 Things You Didn’t Know.” Huffpost Healthy Living. 22 Aug 2013. Available from: http://www.huffingtonpost.com/2013/08/22/avocado-health-facts-didnt-dont-know_n_3786419.html

[4] Taub-Dix, Bonnie. “Beans: The Undervalued Superfood.” Huffpost Healthy Living. 20 Aug 2012. Available from: http://www.huffingtonpost.com/2012/08/16/beans-health-benefits_n_1792504.html

[5] “Eat Yourself Slim.” Glamour Magazine. Available from: http://www.glamourmagazine.co.uk/features/health-fitness/2011/05/eat-yourself-slim-top-30-metabolism-boosting-foods#!image-number=11

[6] Barrie, Leslie. “What Pepper Can Do for You.” Health Magazine. Available from: http://www.health.com/health/gallery/0,,20447914,00.html

[7] Hester, Jessica Leigh. “Fit Food: The Benefits of Brown Rice.” Men’s Fitness. Available from: http://www.mensfitness.com/nutrition/what-to-eat/fit-food-the-benefits-of-brown-rice

[8] Good, Brian. “The Sex-for-Life Diet.” Men’s Health. Available from: http://www.menshealth.com/mhlists/foods_for_sex/Celery.php

[9] “Cinnamon.” WebMD. Available from: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-cinnamon

[10] “Top 30 Body Sculpting Foods.” Glamour Magazine. Available from: http://www.glamourmagazine.co.uk/features/health-fitness/2012/03/30-body-sculpting-foods#!image-number=8

[11] “Benefit of drinking green tea: The proof is in — drinking tea is healthy, says Harvard Women’s Health Watch.” Harvard health Publications. Sep 2004. Available from: http://www.health.harvard.edu/press_releases/benefit_of_drinking_green_tea

[12] “Top 50 Stomach Flattening Foods.” Glamour Magazine. Available from: http://www.glamourmagazine.co.uk/features/health-fitness/2011/03/top-20-belly-flattening-foods#!image-number=39

[13] Pressner, Amanda. “10 Surprising Health Benefits of Yogurt.” Fitness Magazine. Available from: http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/health-benefits-of-yogurt/

[14] “Health Benefits of Oats.” Whole Grains Council. Available from: http://wholegrainscouncil.org/whole-grains-101/health-benefits-of-oats

[15] Stuart, Annie. “Peppers and Your Health.” WebMD. Available from: http://www.webmd.com/food-recipes/features/health-benefits-of-peppers

[16] Nazario, Brunilda. “Slideshow: The Truth About Omega-3, the Good Fat.” WebMD. 21 Sep 2012. Available from: http://www.webmd.com/diet/ss/slideshow-omega-3-health-benefits

[17] “Spinach: Natural Weight-Loss Foods.” Discovery Health. Available from: http://health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-spinach-ga.htm

[18] Newman, Catherine. “What is Tofu, Anyway?” Oprah.com. Available from: http://www.oprah.com/health/The-Health-Benefits-of-Tofu-and-Soy-Products

[19] Galland, Leo. “The Health Benefits of Tomatoes.” Huffpost Healthy Living. 2 Jul 2011. Available from: http://www.huffingtonpost.com/leo-galland-md/tomatoes-health-benefits_b_886214.html

[20] Munoz, Kissairis. “Fit Food: The Benefits of Turkey.” Men’s Fitness. Available from: http://www.mensfitness.com/nutrition/what-to-eat/fit-food-the-benefits-of-turkey


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