Some foods may help to lose weight or maintain weight by providing a feeling of fullness while providing fewer calories and boosting metabolism and burning more calories. These foods promote more weight loss if consumed in place of alternatives more calories. Before specifying particular foods, remember that fruits and vegetables in general are excellent foods for weight control because they fill the stomach while containing fewer calories, for example, 2 cups cooked broccoli steam contain 87 calories; 2 cups of sliced strawberries contains 99, 2 cups of carrots or apple slices, which are denser, contain 140 and 130. A study has however shown that people who are dieting to lose weight tend not to increase their consumption of fruits and vegetables.
The fiber (in large quantities in fruits and vegetables) and protein (legumes, dairy products, eggs, lean meat) are nutrients that promote satiety.
It is increasingly accepted that protein helps reduce appetite, says Barbara Rolls of Penn State University, author of volumetric diet (caloric density). The proteins also stimulate the metabolism.
Here are some specific foods or ingredients with a beneficial effect on weight loss has been shown by scientific studies:
Green Tea
In a recent study, participants who drank a bottle of tea fortified with green tea extract every day for 3 months lost more body fat than those who drank the same amount of regular tea and also followed the same plan. The researchers hypothesize that the catechins in green tea leads to weight loss by stimulating metabolism.
Based soup broth or tomato
In a study by Richard Mattes of Purdue University, participants took a soup 300 calories (based broth or tomato soup, not creamy) to begin their lunch. They tended to take fewer total calories during the day when they took a soup, which suggests that they reduce hunger by increasing satiety.
Green salad low calorie
A low calorie salad (forgetting the croutons, cheese and dressing) as input can help them realize greater satiety and reduce calorie meals taken, according to a study conducted by Barbara Rolls. A small salad calories reduced by 7% while a large salad had reduced by 12%. For cons, the opposite was true for salads rich in calories. A small and a large salad calories increased by 8% and 17%.
A salad consisting of two cups of fresh spinach leaves, 10 slices of cucumber, one medium tomato and 1 / 4 cup shredded carrot for a total of 67 calories.
Yogurt
Several studies have shown that including dairy in the diet promotes weight loss, although some results are contradictory.
A study was conducted with a group of obese people who ate three servings per day of approximately 2 / 3 cup nonfat yogurt as part of a diet (decrease of 500 calories per day). This group has lost 22% more weight and 61% more body fat compared to a group following a diet reduced in calories without putting emphasis on foods rich in calcium.
According to a recent Canadian research, calcium promote satiety. In case of calcium deficiency, the brain responds by increasing hunger.
Besides calcium, yogurt contains protein and carbohydrates that help fill the hungry.
Pulses
The legumes help to feel satiety longer, making it a good help to control appetite between meals. A half cup of beans, for example, provides plenty of fiber and protein with only 110 calories.
Water
Water is a good alternative to other beverages that contain calories. The calories taken in beverages would not generally be offset by a lower food intake.
Richard Mattes of Purdue University has shown that people who drink carbohydrates (in sodas) are more likely to exceed their daily calorie needs than those who take the same amount of calories in solid carbohydrate (jelly beans).
Water can be taken, for example, in the form of teas or unsweetened herbal tea, mineral water, regular water with lime or lemon or coffee.
Whole grains
A bowl of high fiber cereal as breakfast or as a snack helps to control weight. Research conducted with 27,000 men for over 8 years showed that over consumption of whole grains is important, less weight gain over the years was important. Another study that followed more than 74,000 women for 12 years showed that those who most increased their fiber intake had a lower weight gain of about 1 kilo and a half (on average, which means discrepancy most marked in several cases). Moreover, several studies have shown the importance of breakfast for weight control.
Grapefruit
A study by the Scripps Clinic in San Diego found that grapefruit promoted weight loss and reduced the risk of developing type 2 diabetes. Participants who took a grapefruit at every meal for 12 weeks lost an average of 1 kilogram and a half (some have even lost 4 pounds) while the comparison group had lost 1 / 4 kilo. After lunch, participants took a grapefruit had lower levels of insulin and blood sugar.
Some experts believe that this could simply be attributed to the fact that grapefruit is replacing other foods in calories. Grapefruit contains a lot of fiber and contains only 74 calories.
It is important to know that grapefruit reduces the effectiveness of certain drugs.
