Not all calories are created equal.
Different foods go through different metabolic pathways in your body.
They can have different effects on hunger, hormones and the number of calories burned.
Here are 20 of the world's healthiest foods for weight loss, backed by science.
1. Whole eggs
Whole eggs, once feared for their high cholesterol levels, are now making a comeback.
Although high consumption of eggs increases levels of "bad" LDL cholesterol in some people, they are one of the best foods for weight loss. They are rich in protein and fat and are very filling.
A study of 30 overweight women found that eating eggs for breakfast instead of bagels increased satiety and caused participants to eat less over 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 are also incredibly nutrient-dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all useful substances are contained in the yolk.
Summary:Eggs are very filling and rich in nutrients. Compared to refined carbs like bagels, eggs can suppress your appetite throughout the day and even promote weight loss.
2. Leafy greens
Leafy greens include kale, spinach, cabbage, chard, and many others.
They have several properties that make them ideal for weight loss diets, such as being low in calories and carbohydrates and high in fiber.
Eating leafy greens is a great way to bulk up your meal without adding calories. Numerous studies show that low energy density diets and diets cause people to consume fewer calories.
Leafy greens are also incredibly nutritious and rich in many vitamins, antioxidants and minerals, including calcium, which some studies have shown to help burn fat.
Summary:Leafy greens are a great addition to your weight loss diet. Not only are they low in calories, but they are also rich in fiber, which makes you feel full.
3. Salmon
Fatty fish like salmon is incredibly healthy and filling, keeping you full for hours with relatively few calories.
Salmon is rich in high-quality protein, healthy fats and a variety of important nutrients.
Fish and seafood in general can also contain significant amounts of iodine.
This nutrient is essential for the proper functioning of the thyroid, which is important for your metabolism to function optimally.
Research shows that a significant number of people are not meeting their iodine needs.
Salmon is also rich in omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disorders.
Mackerel, trout, sardines, herring and other fatty fish also taste great.
Summary:Salmon is rich in protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
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 filling.
Additionally, these vegetables typically contain a decent amount of protein.
They don't have as much protein as animal products or legumes, but are still rich compared to most vegetables.
The combination of protein, fiber and low energy density makes cruciferous vegetables ideal foods to include in your diet if you want to lose weight.
They are also highly nutritious and contain cancer-fighting compounds.
Summary:Cruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only a great weight loss strategy but can also improve your overall health.
5. Lean beef and chicken breasts
Meat has been unfairly demonized.
He was accused of various health problems, although there was no conclusive evidence to support these negative claims.
Although processed meat is unhealthy, research shows that unprocessed red meat does not increase the risk of heart disease or diabetes.
According to two large review studies, there is a very weak association with cancer in men and no association at all between red meat and cancer in women.
To be honest, meat is a weight loss food as it is rich in proteins.
Protein is by far the most satiating nutrient, and a high-protein diet can cause you to burn 80 to 100 more calories per day.
Studies have shown that increasing protein intake to 25% of daily calories can reduce food cravings by 60%, halve late-night snack cravings, and result in a weight loss of almost 1 pound per week.
If you're on a low-carb diet, feel free to eat fatty meats. However, if you eat a moderate to high-carb diet, choosing lean meats may be more appropriate.
Summary:Eating unprocessed lean meats is a great way to increase your protein intake. Replacing some carbohydrates or fats in your diet with protein can make it easier for you to lose excess fat.
6. Boiled potatoes
For some reason, white potatoes have fallen out of favor.
However, it has a number of properties that make it an ideal food - both for losing weight and maintaining health.
It contains an incredibly diverse range of nutrients – a little bit of almost everything you need.
There are even reports that people have been eating only potatoes for a long time.
It is particularly rich in potassium, a nutrient that most people don't get enough of and which plays an important role in controlling blood pressure.
On a scale called the satiety index, which measures how full you feel with different foods, white boiled potatoes performed best of all the foods tested.
This means that eating white boiled potatoes will naturally make you feel fuller and reduce your intake of other foods.
If you allow potatoes to cool for some time after cooking, they produce large amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss.
Sweet potatoes, beets and other root vegetables are also great.
Summary:Boiled potatoes are one of the most filling foods. It is particularly good at reducing appetite and possibly suppressing food intake later in the day.
7. Tuna
Tuna is another low-calorie, high-protein food.
It is a lean fish, meaning it has little fat.
Tuna is popular with bodybuilders and fitness models looking to cut calories as it is a great way to increase protein intake while keeping calories and fat low.
If you're trying to increase your protein intake, choose canned tuna in water instead of oil.
Summary:Tuna is an excellent lean source of high-quality protein. Replacing other macronutrients, such as carbohydrates or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.
8. Beans and legumes
Some beans and other legumes may be helpful in losing weight.
These include lentils, black beans, kidney beans and many others.
These foods are typically high in protein and fiber, two nutrients that have been shown to promote satiety.
They also tend to contain resistant starch.
The main problem is that many people do not tolerate legumes well. For this reason, it is important to prepare them properly.
Summary:Beans and legumes are a good addition to your weight loss diet. They are both rich in protein and fiber, which promote satiety and reduce calorie intake.
9. Soups
As mentioned above, low energy density foods and diets tend to cause people to consume fewer calories.
Most foods with low energy density contain a lot of water, such as vegetables and fruits.
You can also simply add water to your food to make soup.
Some studies have shown that eating the same food in the form of soup instead of solid food makes you feel full and consumes significantly fewer calories.
Just be careful not to add too much fat like cream or coconut milk to the soup, as this can significantly increase the calorie content.
Summary:Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, avoid creamy or oily soups.
10. Cottage cheese
Dairy products usually contain a lot of protein.
One of the best is cottage cheese, which is mostly protein with very little carbohydrates and fat.
Cottage cheese is a great way to increase your protein intake and provides a feeling of satiety with a relatively low calorie count.
Dairy products are also rich in calcium, which can help burn fat.
Other low-fat, high-protein dairy products include Greek yogurt and Skyr.
Summary:Eating low-fat dairy products like cottage cheese is one of the best ways to get more protein without significantly increasing your calorie intake.
11. Avocado
Avocado is a unique fruit.
While most fruits are high in carbohydrates, avocados are high in healthy fats.
They are particularly rich in monounsaturated oleic acid, the same type of fat found in olive oil.
Although avocados are mostly fat, they also contain a lot of water and fiber, making them fewer calories than you might think.
In addition, they are an ideal addition to vegetable salads as research shows that their fat content can increase the absorption of carotenoid antioxidants from vegetables by 2. 6 to 15 times.
They also contain many important nutrients, including fiber and potassium.
Summary:Avocados are a good example of a healthy source of fat that you can include in your diet while losing weight. Just make sure you consume in moderation.
12. Apple cider vinegar
Apple cider vinegar is incredibly popular in the natural healing community.
It is often used in condiments such as dressings or vinaigrettes, and some people even dilute it with water and drink it.
Several human studies suggest that apple cider vinegar may be helpful for weight loss.
Taking vinegar with a carbohydrate-rich meal can increase satiety and cause people to eat 200-275 units. fewer calories for the rest of the day.
Additionally, a 12-week study in overweight people found that 15 or 30 ml of vinegar per day resulted in a weight loss of 2. 6-3. 7 pounds or 1. 2-1. 7 kg, respectively.
Vinegar has also been shown to reduce blood sugar spikes after eating, which may have various long-term health benefits.
Summary:Adding apple cider vinegar to your vegetable salad can curb your appetite and potentially lead to greater weight loss.
13. Nuts
Although the nuts are high in fat, they are not as fatty as one would expect.
This is a great snack that contains a balanced amount of protein, fiber and healthy fats.
Research has shown that eating nuts can improve metabolism and even promote weight loss.
Additionally, population studies have shown that people who eat nuts tend to be healthier and slimmer than those who don't eat nuts.
Just don't overdo it, because they are still quite high in calories. If you tend to overeat and consume large amounts of nuts, it may be best to avoid them.
Summary:Nuts can be a healthy addition to an effective weight loss diet when consumed in moderation.
14. Whole grains
Although grains have gotten a bad rap in recent years, some varieties are certainly useful.
These include whole grain products that are rich in fiber and contain a decent amount of protein.
Well-known examples include oats, brown rice and quinoa.
Oats contain beta-glucans, soluble fiber that has been shown to increase satiety and improve metabolic health.
Both brown and white rice can contain significant amounts of resistant starch, especially when cooked and then cooled.
Remember that refined grains are not a healthy choice and that foods that say "whole grain" on the label are sometimes unhealthy, highly processed foods that are both unhealthy and fattening.
If you are on a very low-carb diet, you should avoid grains because they are high in carbohydrates.
But otherwise there is nothing wrong with consuming whole grain products if you can tolerate them.
Summary:You should avoid refined grains if you want to lose weight. Choose whole grains instead - they contain much more fiber and other nutrients.
15. Chili pepper
Chili peppers may be beneficial in a weight loss diet.
It contains capsaicin, a substance that, according to some studies, reduces appetite and accelerates fat burning.
The substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.
One study found that eating 1 gram of red chili peppers reduced appetite and increased fat burning in people who didn't eat peppers regularly.
However, no effect was observed in people who were used to eating spicy food, suggesting that some level of tolerance may have built up.
Summary:Eating spicy foods containing chili peppers can temporarily reduce appetite and even speed up fat burning. However, tolerance increases for those who regularly eat chili peppers.
16.fruit
Most health experts agree that fruit is healthy.
Numerous population studies have shown that people who eat more fruits (and vegetables) tend to be healthier than people who don't eat fruits (and vegetables).
Of course, correlation does not mean causation, so these studies prove nothing. However, fruits have properties that help them lose weight.
Although they contain natural sugar, they have a low energy density and take a long time to chew. Their fiber content also helps prevent sugar from entering the bloodstream too quickly.
The only people who may want to avoid or minimize fruit are those on very low-carb or ketogenic diets or those who have intolerances.
For most people, fruit can be an effective and tasty addition to a weight loss diet.
Summary:Although fruits contain some sugar, you can easily include them in your weight loss diet. They are rich in fiber, antioxidants and various nutrients that slow the rise in blood sugar after eating.
17. Grapefruit
One fruit that deserves special attention is the grapefruit. Its effects on weight control have been directly studied.
In a 12-week study of 91 overweight people, eating half a fresh grapefruit before meals resulted in a weight loss of 3. 5 pounds (1. 6 kg).
The grapefruit group also had lower insulin resistance, a metabolic disorder linked to various chronic diseases.
So eating half a grapefruit about half an hour before one of your daily meals can help you feel fuller and consume fewer calories.
Summary:Research suggests that grapefruit can curb appetite and reduce calorie intake when consumed before meals. It's worth a try if you want to lose weight.
18. Chia seeds
Chia seeds are one of the most nutrient-dense foods in the world.
They contain 12 grams of carbohydrates per ounce (28 grams), which is quite a lot, but 11 of those grams are fiber.
This makes chia seeds a low-carb food and one of the best sources of fiber in the world.
Because of their high fiber content, chia seeds can absorb 11 to 12 times their weight in water, turn into a gel, and expand in the stomach.
Although some studies have shown that chia seeds can reduce appetite, they have not found a statistically significant effect on weight loss.
However, due to their nutritional composition, chia seeds can be a healthy part of your weight loss diet.
Summary:Chia seeds are very rich in fiber, which fills you up and curbs your appetite. For this reason, they can be useful in a weight loss diet.
19. Coconut oil
Not all fats are created equal.
Coconut oil is rich in medium-chain fatty acids called medium-chain triglycerides (MCTs).
These fatty acids increase satiety better than other fats and increase the number of calories burned.
Additionally, two studies—one on women and one on men—found that coconut oil reduced belly fat.
Of course, coconut oil still contains calories, so adding it on top of what you're already eating isn't a good idea.
This isn't about adding coconut oil to your diet, but rather replacing some other cooking fats with coconut oil.
However, research shows that coconut oil is less filling than MCT oil, a dietary supplement that contains much higher amounts of medium-chain triglycerides.
Extra virgin olive oil is worth mentioning here as it is probably one of the healthiest fats on the planet.
Summary:Coconut oil contains medium-chain triglycerides (MCTs), which can increase feelings of fullness after eating. MCT oil supplements are even more effective.
20. Full-fat yogurt
Yogurt is another great dairy product.
Some types of yogurt contain probiotic bacteria that can improve intestinal function.
A healthy gut can help protect against inflammation and leptin resistance, both of which are important hormonal factors in obesity.
Be sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.
Also consider choosing full-fat yogurt. Research shows that full-fat dairy products, but not low-fat dairy products, are associated with a lower risk of obesity and type 2 diabetes over time.
Low-fat yogurt usually contains sugar, so it's best to avoid it.
Summary:Yogurt with probiotics can improve digestive health. Consider adding it to your weight loss diet, but avoid foods with added sugar.
Summary
It's easy to find healthy foods to incorporate into your weight loss diet.
These are usually whole foods such as fish, lean meat, vegetables, fruit, nuts, seeds and legumes.
Some processed foods like probiotic yogurt, extra virgin olive oil, and oatmeal are also excellent choices.
Along with moderation and regular exercise, eating these nutritious foods should set you on the path to success and a healthier life.