Foods That Help You Lose Weight
Who knew there were foods out there that actually curb your appetite; causing you to eat less (and lose weight!). Here are 15 different foods that help you lose weight (see article for more info)
1. Eggs
2. Beans
3. Salad
4. Green Tea
5. Pears
6. Soup
7. Lean Beef
8. Olive Oil
9. Grapefruit
10. Cinnamon
11. Vinegar
12. Tofu
13. Nuts
14. High-Fiber Cereal
15. Hot Red Pepper
I made a printout to keep on hand for when I make a visit to the grocery store... hope this helps someone!
1. Eggs
2. Beans
3. Salad
4. Green Tea
5. Pears
6. Soup
7. Lean Beef
8. Olive Oil
9. Grapefruit
10. Cinnamon
11. Vinegar
12. Tofu
13. Nuts
14. High-Fiber Cereal
15. Hot Red Pepper
I made a printout to keep on hand for when I make a visit to the grocery store... hope this helps someone!
19
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(last)
Thank you.
No problem :) How's your week going, salome?
It's true - I eat a lot of tofu, beans, and veggies and some days I have to force myself to make my calorie requirements. I'm eating a tofu dish that's about 350 cals right now and I don't know if I'm going to make it through...
I've never had tofu before... I think I'm gonna pick some up tonight at the grocery store. Got any good recipe ideas?
i can't reach the site! :'( can someone please copy and paste the article for me?
thank you loads!
thank you loads!
here's the article:
Thirty billion a year ? that's about how much Americans spend on slim-down products, many of which don't even work. A better way to get real weight-loss results? Go grocery shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism ? and ultimately shed pounds. And some of these superfoods deliver health bonuses too.
1. Eggs
Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer ? a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.
2. Beans
You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.
3. Salad
Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward ? even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids ? all disease fighters ? than those who didn't add salad to their daily menu.
4. Green Tea
The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.
5. Pears
They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.
6. Soup
A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.
7. Lean Beef
It's what's for dinner ? or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. That's what it did for 24 overweight middle-aged women in a study at the University of Illinois at Urbana-Champaign. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.
8. Olive Oil
Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK ? it works just as well in salad dressings, as a bread dip, or for sautéing.
9. Grapefruit
It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.
10. Cinnamon
Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S. Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.
11. Vinegar
It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.
12. Tofu
It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women ? and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.
13. Nuts
Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.
14. High-Fiber Cereal
Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).
15. Hot Red Pepper
Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.
Thirty billion a year ? that's about how much Americans spend on slim-down products, many of which don't even work. A better way to get real weight-loss results? Go grocery shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism ? and ultimately shed pounds. And some of these superfoods deliver health bonuses too.
1. Eggs
Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer ? a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.
2. Beans
You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.
3. Salad
Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward ? even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids ? all disease fighters ? than those who didn't add salad to their daily menu.
4. Green Tea
The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.
5. Pears
They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.
6. Soup
A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.
7. Lean Beef
It's what's for dinner ? or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. That's what it did for 24 overweight middle-aged women in a study at the University of Illinois at Urbana-Champaign. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.
8. Olive Oil
Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK ? it works just as well in salad dressings, as a bread dip, or for sautéing.
9. Grapefruit
It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.
10. Cinnamon
Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S. Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.
11. Vinegar
It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.
12. Tofu
It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women ? and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.
13. Nuts
Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.
14. High-Fiber Cereal
Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).
15. Hot Red Pepper
Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.
lyndalyn
Investigate Tofu options before you shop. There are many different types of Tofu that range from solid as velveta to runny as milk. All are good for you, but they certainly act very different in recipes. If you get the wrong one, I would hate to hear that you got disgusted or frustrated on your first experience. ~ Lost Artist
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Investigate Tofu options before you shop. There are many different types of Tofu that range from solid as velveta to runny as milk. All are good for you, but they certainly act very different in recipes. If you get the wrong one, I would hate to hear that you got disgusted or frustrated on your first experience. ~ Lost Artist
.
thanks, lost_artist! I had no idea there were different types. Which type do you recommend??
I think I must have read this article somewhere but I am going to copy this, so I have it handy...I like the idea of printing it out, so I remember to keep this stuff on hand....Thanks!!!!
Do you really think it is a good idea to base your diet choices on studies that were made up of 13, 14, 15, 42 even 91 people?
(PS the 91 person study, preformed by Scripps Clinic on grapefruit os meaningless as the people who lost weight were put on "slightly enhanced their exercise regimens.")
I'm not recommending basing your entire diet on these foods, but if one of them works for you on curbing your appetite or helping you feel fuller longer then great! Otherwise toss it and move on :)
I agree with you mfchill. I had enough science classes to learn to watch the actual statistics and you pointed out some definite weaknesses in the sources in that link. I believe another of the studies in the link above had participants in a *multicenter* study... meaning many locations did the same testing and therefore their results are likely to experience increased unforeseen variables due to environment.
But once I have thought about its flaws and taken them into concideration, I still like the article. I remember that my bio-mom went on this crazy cottage cheese and grapefruit diet when I was in kindergarden. Thats got to be 35 years ago and it seemed wacky to me at the time.
Something based on little information and centering on certain foods only still would seem wacky and unhealthy to me today. What I get from these articles is that incorporating these things into a wide variety of other foods could contain extra benefits, beyond what other foods of their type provide in general. They certainly have not presented them as harmful.
I also notice that cottage cheese and grapefruit are still being discussed as potentially good after 35 years? To me that means they have promise. So maybe I will have a grapefruit 1/2 with cottage cheese for lunch twice this month? Hmmm? seems the right amount since there are two halves and I would never finish one in a single sitting. More than that? Unlikely for me.
For me, one grapefruit would simply mean one less peach or two less apples or maybe 5 less cookies? I wont center my diet around the grapefruit. But I am concidering buying my first one ever.
Anyone know how to pick a good grapefruit?
::Becoming a variety fanatic:: ~ Lost Artist
.
But once I have thought about its flaws and taken them into concideration, I still like the article. I remember that my bio-mom went on this crazy cottage cheese and grapefruit diet when I was in kindergarden. Thats got to be 35 years ago and it seemed wacky to me at the time.
Something based on little information and centering on certain foods only still would seem wacky and unhealthy to me today. What I get from these articles is that incorporating these things into a wide variety of other foods could contain extra benefits, beyond what other foods of their type provide in general. They certainly have not presented them as harmful.
I also notice that cottage cheese and grapefruit are still being discussed as potentially good after 35 years? To me that means they have promise. So maybe I will have a grapefruit 1/2 with cottage cheese for lunch twice this month? Hmmm? seems the right amount since there are two halves and I would never finish one in a single sitting. More than that? Unlikely for me.
For me, one grapefruit would simply mean one less peach or two less apples or maybe 5 less cookies? I wont center my diet around the grapefruit. But I am concidering buying my first one ever.
Anyone know how to pick a good grapefruit?
::Becoming a variety fanatic:: ~ Lost Artist
.
Pick grapefruit, and most fruits, by smell. If it's not too soft (mushy) and feels heavy for its size then give it a whiff. If it strongly smells like the fruit, most likely you'll be satisfied. Enjoy fruits and vegetables in season for peak flavor and (most importantly) nutrition.
I agree with lost_artist...with alot of these foods I already eat and propably alot of other people do too.
So incorporating them into my diet is not a big deal.
I guess to me the article is "food for thought." I would never base my diet on studies using less than 100 people.
Again, what's it going to hurt to take what you can from the article and put it into your lifestyle....if you want.
So incorporating them into my diet is not a big deal.
I guess to me the article is "food for thought." I would never base my diet on studies using less than 100 people.
Again, what's it going to hurt to take what you can from the article and put it into your lifestyle....if you want.
I can tell you now that is a load of rubbish. If you are hungry you're hungry. No food will make you not hungry until you've eaten enough. Just be sensible and eat healthily.
thank you beautifullife. I appreciate the heads up.
Joseph, we each lose in our own way. I, for one, intend to stay positive and look for benefits when possible. One person's BS is another person's garden fertilizer.
Someday maybe I too will have all the answers without hesitation. For now I will happily look for them through others. ~ Lost Artist
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Joseph, we each lose in our own way. I, for one, intend to stay positive and look for benefits when possible. One person's BS is another person's garden fertilizer.
Someday maybe I too will have all the answers without hesitation. For now I will happily look for them through others. ~ Lost Artist
.
Nice article lyndalyn! ^^b
although I am not sure about cinnamon, tofu, hot pepper and lean beef ^^; I grew up on them so actually I can eat a LOT of them ^_^;;; chili sauce for me is more of appetite inducer .. hehe..
As for tofu, there are mainly: Silken, Soft, Regular, Firm, Extra Firm.
Silken is actually like soft, but the texture is much smoother. Both soft and silken will break up very easily when stirred - so not ideal if you going to toss it with some vegies or what not. Good for desert and soupy recipe, or steam.
Regular is normal consistency. a bit tougher than soft, texture depends on the brand, some has it smooth some has it a bit more 'curdly' or has a bit more texture. Good for sauted with vegies or in most cooking. If you don't like the 'too soft' texture of the soft or siken getting regular tofu is the best bet.
Firm is like it says, harder. You can hold it and lift it without it breaking in your hand. It is more dense. Perfect for deep frying (yes, I know i know deep fried is bad, but it is an example ^_^), or to cook with recipe where a bit of a mixing and tossing with other ingredients required while the tofu is in the mixture. Again, as far as texture, some brand has it smoother than others.
Extra Firm is much denser than Firm. I never use it really. In chinese cooking there are dishes that has very small slices of tofu in the sauted mix or in the sauce. That's when you really use it. Because it wont fall apart even when you slice it thinner and smaller.
You can buy them in refrigerated section. They will be in plastic containers. Personally I like to buy the one in vacumed lined-paper container (the kind they sell soy milk in non refrigerated section), just for storage purposes - no need refrigeration and it last much longer than the fresh ones.
Anyway, Tofu is not expensive. You can experiment with them :)
Have fun in the kitchen!
although I am not sure about cinnamon, tofu, hot pepper and lean beef ^^; I grew up on them so actually I can eat a LOT of them ^_^;;; chili sauce for me is more of appetite inducer .. hehe..
As for tofu, there are mainly: Silken, Soft, Regular, Firm, Extra Firm.
Silken is actually like soft, but the texture is much smoother. Both soft and silken will break up very easily when stirred - so not ideal if you going to toss it with some vegies or what not. Good for desert and soupy recipe, or steam.
Regular is normal consistency. a bit tougher than soft, texture depends on the brand, some has it smooth some has it a bit more 'curdly' or has a bit more texture. Good for sauted with vegies or in most cooking. If you don't like the 'too soft' texture of the soft or siken getting regular tofu is the best bet.
Firm is like it says, harder. You can hold it and lift it without it breaking in your hand. It is more dense. Perfect for deep frying (yes, I know i know deep fried is bad, but it is an example ^_^), or to cook with recipe where a bit of a mixing and tossing with other ingredients required while the tofu is in the mixture. Again, as far as texture, some brand has it smoother than others.
Extra Firm is much denser than Firm. I never use it really. In chinese cooking there are dishes that has very small slices of tofu in the sauted mix or in the sauce. That's when you really use it. Because it wont fall apart even when you slice it thinner and smaller.
You can buy them in refrigerated section. They will be in plastic containers. Personally I like to buy the one in vacumed lined-paper container (the kind they sell soy milk in non refrigerated section), just for storage purposes - no need refrigeration and it last much longer than the fresh ones.
Anyway, Tofu is not expensive. You can experiment with them :)
Have fun in the kitchen!
OMG I LOVE YOU GUYS. <3 <3
i needed a list like this. thanks much <3
i needed a list like this. thanks much <3
I never stop digging for answers. Another opinion. Hmm? ~ Lost Artist
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