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30 Foods You Should Eat to Lose Weight

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30 foods you should be eating to lose weight

Many people think that to lose weight, they need to cut down the portion of their foods. However, that is not how it works. Instead of eating fewer foods and being deprived of your favorite delicacies, you should focus more on piling your plate with vegetables, fruits, nuts and seeds.

They all contain high fat burning properties that can assist you to lose and maintain your body weight. Plus, they also eliminate hunger and boost your fat burning process. Now, you might wonder about the foods that can help you to do just that. Followings are the 30 foods you should eat to lose weight.

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1. Apples

Apples are rich in a compound that limits the amount of fat absorbed by your body called pectin. This chemical is in the cell walls of fruits. Besides than apples, pectin is also available in berries and other fresh fruits.

2. Peanut Butter

peanut butter

Another healthy food that you should eat to lose weight is peanut butter. It provides long lasting energy and reduces your sugar cravings. It is thanks to the low glycemic index. With the low index, the digestion is done slowly and gradually releases the sugar into your bloodstream. It also indirectly stabilizes your blood glucose level.

3. Flax Seeds

Flax seeds are popular healthy foods that are rich in omega three fatty acids. It contains healthy fat needed for fat metabolism. It is low in carbohydrates and high in vitamin B, fibre and omega three fatty acids. It makes you feel longer.

4. Red Wine

Believe it or not, red wine is also great for weight loss. It is rich in calories and contains a substance that can inhibit the effects of weight gain.

5. Grapefruit

Grapefruits are great for both health-conscious folks and diabetics patients. This vitamin C-packed fruit reduces insulin levels and effectively prevent fat storage. With such prevention, it highly promotes weight loss.

6. Green Tea

Green tea extract boosts up your metabolism and aid weight loss. In addition to that, it releases energy from glucose and helps to burn fat.

7. Soybean


Soybean is another great food for those who want to lose or maintain their body weight. It contains lecithin that helps to stop your body cells from accumulating fat. Plus, it prevents fat from forming on your cells and break down fat deposits in your body.

8. Broccoli

Scientific studies indicate that calcium can tremendously assist weight loss. One of the vegetables that you can include in your diet is broccoli. This calcium-packed veggie does not only provide you the calcium that you need but also high in vitamin C that boosts up calcium absorption.

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9. Oats

Oats is a powerful food that is high in nutrients. It has a substance that can fight cholesterol, dilute fat, boost up metabolism and makes you feel fuller for a long time.

10. Quinoa

If you are a big fan of protein, quinoa is a great food for you. Studies have shown that the protein in quinoa can rev up your metabolism, make you lose fat, burn your calories and build lean muscle tissues.

11. Soup

If you are tired of eating brown rice or grains, you may change your diet and eat soup instead. A team of researchers from Penn State University states that soup is an excellent appetite suppressant. It is thanks to the combination of liquid and solid found in soup. In the study conducted by the Penn State team, they found that women who ate chicken and rice soup consumed 100 fewer calories than those who ate chicken and rice casserole together with a glass of water.

12. Garlic

Allicin is a substance found in garlic that helps to reduce fatty deposits in your cells. Studies have shown that when you consume garlic continuously, it brings down the fat level in your body.

13. Barley

Research study shows that barley is a great source of soluble fibre, which is important for weight loss.

14. Blueberries

Blueberries are rich in vitamin C and studies found that vitamin C intake is crucial for body weight management.

15. Pears

A study made by State University of Rio De Janeiro stated that overweight women who ate three pears per day lose more weight than women who did not add any fruits to their diets. Plus, fruit eaters also ate fewer calories than others. Therefore, next time sugar cravings hit you, simply snack on those crunchy pears!

16. Almonds

Do you love almonds? You should because it contains high levels of fibre and protein. A study presented at 2005 Experimental Biology Conference showed that almonds can increase your eating satisfaction and ultimately prevent weight gain. Plus, it can also help you to lose the fat on your belly and reduce your waistline circumference.

17. Oily Fish

oily fish

When it comes to selecting fish, try to select oily fish such as mackerel, salmon and herring. They have essential fat and research has proven that essential fat is important for weight loss.

18. Bananas

Besides than calcium and protein, magnesium is also crucial when it comes to losing weight.  It provides energy and promotes proper nerve function. Plus, it also encourages muscle relaxation and insulin production. If you are to consume calcium, you should also include bananas as the magnesium found in this fruit helps calcium absorption.

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19. Walnuts

Walnuts are great foods for those who want to lose weight or those who want to reduce the risk of obesity. A research study shows that 30 grams of walnuts can improve the cholesterol level of type 2 diabetes.

20. Sunflower Seeds

Besides than flax seeds, you may also include sunflower seeds into your diet. It is high in minerals, vitamins, protein and other nutrients that increase energy and metabolism.

21. Hot Peppers

If you love hot, spicy foods, this food should be your favorite. Hot peppers have a compound called DCT that helps to burn calories after your meal. Plus, it heats up your body and speed up fat burning.

22. Lentils

Lentils are another food that provides a good source of protein. In fact, it is better than animal proteins as it contains less fat and calories. If you would like to build lean muscles, try to consume a one-half cup of almonds.

23. Cantaloupe

Cantaloupe can help you to feel full quicker. It is because of the high level of fibre and water that fills out the volume of your stomach.

24. Spinach

If you love veggies and would like to have some variations in your meals, try to include spinach. It is low in calories and can help you to lose weight. It is suitable for raw eating or wilted into stew.

25. Broccoli

Broccoli is another great fibrous carbohydrate food that helps you to feel fuller longer. Besides than fibre, it is also high in water content. Therefore, it adds volume to your meal without any additional calories.

26. Water

Water is the easiest and simplest food that you can consume to lose or maintain your body weight. A study done by a Germany research team showed that drinking about 17 ounces of water can increase your metabolic rate by 30%.

27. Cinnamon

Cinnamon is a famous ingredient used in many desserts and even traditional medicines. If you would like to lose the extra pound on your body, try to add cinnamon to your meal. It contains an active flavour called cinnamaldehyde that helps to enrich the flavour of your food. Besides, it stimulates the metabolism of your fatty visceral tissues and eventually reduces the fat on your belly. Plus, it hinders sugar cravings and can control your blood sugar level.

28. Blueberries

According to research conducted by Tufts University, catechins found in blueberries help to activate the fat-burning genes in abdominal fat cells in your body by 77% and double up your total weight loss.

29. Asparagus

Asparagus is a great food that helps to break down the fat in your body. The chemical substance, asparagine, affects your body cells and helps to remove the waste from your system.

30. Mushroom

There is a type of mushroom called Maitake that is also an excellent food for weight management. A mushroom expert from His da Terra Catalina Fernandez said that Maitake mushrooms maintains the blood glucose level and enhances insulin sensitivity.

Plus, there are studies that showed how the mushroom helps to reduce the weight in some animals. Another human-based study found that the research participants managed to lose their weights even though there were no significant changes done to their current diets.

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