The title explains a lot. So without further ado, here are the 5 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. 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 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.
Potatoes 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. 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, boiled potatoes, you will naturally feel full and eat less of other foods. If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss. Sweet potatoes, turnips and other root vegetables are also excellent.
APPLE CIDER VINEGAR
ACV is incredibly popular in the natural health community. It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it. Several human-based studies suggest that apple cider vinegar can be useful for weight loss. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day. Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term.
Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs). These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned. What’s more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat. Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea. It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.
Despite being high in fat, nuts are not as fattening as you would expect. They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats. Studies have shown that eating nuts can improve metabolic health and even promote weight loss. What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don’t. Just make sure not to go overboard, as they’re still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.
All of these foods combined with exercise would give you the best results!
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