Not all calories are created equal. Different foods go through different metabolic pathways in the body.
They can have vastly different effects on hunger, hormones and how many calories we burn
Most Weight Loss Friendly Foods on The Planet
1. Whole Eggs
Once feared for being high in cholesterol, whole eggs have been making a comeback.
New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks .
What’s more… they are among the best foods you can eat if you need to lose weight.
They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.
Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels .
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.
2. Leafy Greens
They have several properties that make them perfect for a weight loss diet.
They are low in both calories and carbohydrates, but loaded with fiber.
Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall .
Oily fish like salmon is incredibly healthy.
It is also very satisfying, keeping you full for many hours with relatively few calories.
Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients.Fish, and seafood in general, supplies a significant amount of iodine.
This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally .
Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease .
Mackerel, trout, sardines, herring and other types of oily fish are also excellent.
4. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts.
Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.
What’s more… these types of veggies also tend to contain decent amounts of protein.
They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables.
A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.
They are also highly nutritious, and contain cancer fighting substances .
5. Lean Beef and Chicken Breast
Meat has been unfairly demonized.
It has been blamed for all sorts of health problems, despite no good evidence to back it up.
Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes .
Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day .
Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week… just by adding protein to the diet .
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.
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.