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7 foods that will help you lose weight

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Can you lose weight by eating? Certainly you can, say experts.

Scientists have discovered that some of the foods you eat may impact your appetite, helping you to lose weight.

lose weight

Experts encourage consumers to buy foods rich in nutrients if they aim to lose weight. For weight management, foods rich in fiber are protein are very helpful. Keep reading to learn about 7 foods that may help you lose weight.

Findings of a study

According to one study, foods such as fruits, vegetables, whole grains, nuts, and yogurt are associated with weight loss.

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Potato chips, sugary beverages, red meats, and various processed meats are associated with weight gain. (Image: Creative commons)

The same study revealed that sugary beverages, potato chips, red meats, and various processed meats were linked to weight gain.

The findings suggest you should limit your intake of foods with added sugar, fried foods, processed foods and red meats if you’re trying to lose weight.

Along with consuming the right foods, you should exercise regularly to make your weight loss plan effective. Make sure you consult your doctor before taking up any type of physical activity program.

7 foods that will help you lose weight

1. Eggs

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These popular breakfast item may help you lose weight.

Eggs are nutrient-dense foods with high-quality protein. They contain all 9 essential amino acids that are not produced in our body naturally, and therefore we must have them through diets. Protein in eggs may help build our muscle and boost satiety. Both of these vital for weight control.

In a small study consisting of 21 men, researcher examined the different effects of eating a bagel or eating eggs for breakfast on hunger, food intake, and satisfaction.

They also measured their levels of insulin, blood sugar, and ghrelin – a hormone known as the “hunger hormone.”

The results showed that participants who had eaten eggs for breakfast ate remarkably less at their next food intake session, and in the next 24 hours, compared to those who had eaten bagels.

The egg breakfast group also reported feeling more satisfied and less hungry 3 hours after breakfast compared to the bagel breakfast group.

After breakfast, the men in the egg group also had less changes in their insulin, blood sugar and ghrelin levels compared to the bagel group.

2. Beans, chickpeas, lentils, and peas

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Beans, chickpeas, peas, and lentils are collectively known as pulses. Their effect on fullness, and their fiber and protein content may promote weight loss. [Read more Eating pulses everyday may help long term weight loss ]

As in oatmeal, pulses also contain soluble fiber, which may slow the process of digestion and absorption. Protein consumption leads to the discharging of hormones that indicate fullness.

A study showed that weight loss and weight management diets that included pulses resulted in remarkably greater weight loss than the diets without pulses.

3. Oatmeal

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You could see the number on your scales fall if you start your day with a bowl of hearty oatmeal.

In a study of 47 adults, researchers analyzed differences in their fullness, appetite, and next meal consumption after they ate oatmeal, in contrast with a ready-to-eat breakfast cereal.

The participants reported feeling less hungry and fuller after eating oatmeal compared to eating the cereal. Additionally, at lunch their calorie intake was lower after consuming oatmeal compared to after eating the cereal. [Read more Study: Whole grains help promote weight loss ]

While both breakfast items had the same amount of calories, oatmeal provided more fiber, protein, and less sugar compared to the cereal.

According to the authors, difference in the type of fiber, especially a form of soluble fiber known as beta-glucan was responsible for the results.

4. Nuts

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Fiber and protein in nuts may help you lose weight. Nuts also have heart-healthy fats and various other nutrients. While these tiny protein-packed goodies can be included in a healthful diet, moderation must be maintained since they are loaded with energy.

Read more Alarming new study: Alzheimer’s disease may spread through blood transfusions

Researchers examined the impact of nuts on overweight and obese women. The women were divided into 2 groups. One group received a weight loss diet supplement of 50 grams of almonds everyday, while the other group had weight loss diet without any nuts. After the 3-month study period, women who had almonds lost significantly more weight compared to the women did not receive any nuts.

5. Berries

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Fiber is associated with weight management, and all types of berries contain the highest amount of fibers.

There are 8 grams of fiber in just one cup of raspberries.

One cup of raspberries or blackberries provides 8 g of fiber. Berries can be added to many foods, such as oatmeal, yogurt, or salads.

6. Avocados

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Avocados contain high amounts of fiber, helpful fats and other nutrients.

A study on Americans found that those who consumed avocado weighed remarkably less and had a lower body mass index (BMI) compared to those who didn’t consume avocados. Also, people who consumed avocados were more inclined to eat more fiber, fruits, and vegetables compared to those who didn’t.

7. Cruciferous vegetables

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Cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, and cauliflower also contain fiber that may help you lose weight.

There are 6 grams (24% of daily value) of fiber in one cup of cooked Brussels sprouts.

More helpful tips on weight loss

When buying foods, pick the ones that have been baked, grilled or boiled. Choose lean proteins such as chicken, beans, fish, eggs, and turkey instead of meats with high fat.

Pay attention to portion sizes, even for foods that are healthful.

Instead of soda or even juices, choose calorie-free drinks, like water or unsweetened tea.

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Remember, exercise is a key part of weight loss. (Image: Creative commons)

Exercise is an important part of weight loss. Adults should get 150 minutes of exercise each week, according to recommendations from the American College of Sports Medicine. But, consult your doctor before starting any type of exercise.

Do not look at foods as “good” or “bad.” Eat healthful foods most of the time, enjoy treats once in a while.

Try not to get overly hungry. If you wait to eat until you’re starving, you may be become less mindful of choosing the healthful foods.

In addition to eating healthful foods and doing exercise, try to get enough sleep and manage stress levels.

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Salahuddin Ahmed is a freelance medical writer and blogger, who has been writing about medicine and health for more than a decade. A former New York transplant, he now lives in his native Dhaka. He received a Bachelor's degree from the University of Louisiana and a diploma on eTechnology from NIIT, Dhaka. A voracious eater, Salahuddin only dines at restaurants that offer free refills on rice.

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