The 20 Most Weight-Loss-Friendly Foods on The Planet

How this works

Not all calories are created equal.

Different foods go through different metabolic pathways in your body.

They can have vastly different effects on your hunger, hormones and the number of calories you burn.

Here are the 20 most weight-loss-friendly foods on earth that are supported by science.

Once feared for being high in cholesterol, whole eggs have been making a comeback.

Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating.

One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours

Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels

Eggs

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.


Summary Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.

Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and 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

Greens

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies


Summary Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein, healthy fats and various important nutrients.

Fish

Fish — and seafood in general — may also supply a significant amount of iodine.

This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally

Studies show that a significant number of people don’t fill their iodine needs

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 fatty fish are also excellent.


Summary Salmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.

Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.

Like other vegetables, they’re high in fiber and tend to be incredibly filling.

What’s more, these types of veggies generally contain decent amounts of protein.

They’re not nearly as high in protein as animal foods or legumes but still 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’re also highly nutritious and contain cancer-fighting substances


Summary Cruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health.

Meat

Meat has been unfairly demonized. It has been blamed for various health problems despite a lack of good evidence to back up these negative claims.

Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes

According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women

The truth is, meat is a weight-loss-friendly food because it’s high in protein.

Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80–100 more calories per day

Studies have shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week

If you’re on a low-carb diet, feel free to eat fatty meats. However, if you’re on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate.


Summary Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.

Potatoes

White potatoes seem to have fallen out of favor for some reason.

However, they have several properties that make them a perfect food — both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They’re particularly high in potassium, a nutrient that most people don’t get enough of and that plays an important role in blood pressure control.

On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested

What this means is that by eating white,…

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