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Top 10 Foods That Improve Weight Loss
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High-Fiber Cereal
High-fiber cereals are the cornerstone of healthy eating. They provide complex carbohydrates for adequate caloric intake, protein and vitamins. A bowl of high-fiber whole-grain cereal at breakfast will keep you feeling full longer and curb your appetite. Photo: Getty Images
Eggs
One egg contains 5.5 grams of protein, which is 11 percent of an adult’s daily requirement, 68 calories, and essential vitamins for good health. Selecting a protein source for each meal will stimulate your metabolism and satiate your hunger.
Vegetable Salad
Salads that contain green leafy vegetables, such as spinach and arugula, along with cruciferous vegetables, such as broccoli, cabbage and cauliflower, are good choices for meals that help to improve weight loss. Add other vegetables such as carrots, tomatoes and cucumbers to a salad to enjoy the health benefits without a lot of calories. One cup of chopped broccoli has 31 calories and one cup of raw spinach contains about 7 calories. Dress the salad with a little bit of olive oil and lemon juice and skip the salad dressings that have a high fat content.
Citrus Fruit
Beans are a good source of soluble fiber and protein. One-half cup of boiled black beans contains 148 calories. Soluble fiber stabilizes blood sugar levels. Stable blood sugar levels help manage hunger and prevent overeating and insulin spikes which can reduce the body’s attempt to store more calories as fat than is actually needed.
Green Tea
The slimming ingredient in green tea is the antioxidant known as catechin. Recent research in Japan shows that catechins increase the body’s metabolic rate, helps burn fat and cause a significant drop in body mass index. Catechins protect the body against the damaging effects of free radicals that lead to cancer and heart disease.
Lean Beef
Lean beef is a source of leucine, which is one of the eight essential amino acids involved in protein synthesis and an important component of hemoglobin. A study conducted at the University of Illinois found that overweight women who ate between nine to 10 ounces of lean beef daily while maintaining a 1,700 calorie diet lost more weight, more fat and less muscle mass than the control group who consumed the same amount of calories but less protein.
Pears & Apples
Apples follow pears as the second leading fruit in fiber content. The soluble fiber called pectin keeps your hunger satiated and stabilizes blood sugar levels which helps you avoid between-meal snacking. Adding three small pears or apples to your daily diet in replacement of a sweet snack such as cookies can improve weight loss.
Tofu
Tofu is a very nutritious low calorie source of protein. A four ounce serving of tofu contains 86 calories but almost 20 percent of an adult’s daily requirement of protein. It is a good substitute for meat and very filling.
Cinnamon
Sprinkle cinnamon on oatmeal or whole-wheat toast instead of sugar. Just a little bit helps control post-meal insulin spikes and will stave off hunger. Cinnamon slows the rate at which the stomach empties after eating thus reducing the rise in blood sugar that occurs following a meal.
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