What should eat to reduce weight

Choose ones that have five strains or more of bacterial cultures per 6-ounce serving. Like yogurt, kefir is a cultured diary byproduct, but it's more of a creamy, delightful drink that has a smoothie consistency.

It's full of probiotics to help regulate a healthy gut. It's also very high in protein naturally, so try adding a splash to your morning smoothie. It's polarizing in many households, but sauerkraut may be the first fermented food you ever encountered — and it should have a space among other condiments in your pantry. Because it's fermented, there are probiotic benefits associated with sauerkraut; mostly, like other vegetables, it's low in calories but high in fiber.

Try adding it to a salad or a sandwich, stat! Probiotics introduce useful bacterial to your system, but the pre biotics in oats feed the good bacteria already living there, helping it proliferate. Plus, there's a hefty punch of dietary fiber in oatmeal, a common oats item: Just a half cup has 4 grams, helping you stay full until lunchtime.

All the Nutritional Facts and Benefits to Know. Almonds, peanuts, walnuts, pistachios — at GH, we're nuts about nuts! Almonds in particular are a strong source of protein, and various research has linked an increase in almond consumption to a decrease in LDL cholesterol the "bad" kind.

Particularly, though, regularly snacking on almonds has been linked to greater weight loss due to its effect on supercharging metabolisms, per the Journal of Research in Medical Sciences. Another nutty superstar, walnuts are rich in monounsaturated fats — they're an extremely heart-healthy snack compared to other grab-and-go items like chips or pretzels. Previous research has established that walnuts, in particular, help to curb cravings that you may have experienced in between meals in the past.

Have you ever wondered why pistachios are sometimes sold in their shells? Believe it or not, pistachios are a prime example of a wholesome snack that may end up causing you to slow down and focus on what you're eating due to their shells. Research published in the journal Appetite found that the process of shelling pistachios signaled dieters to slow down — the shells themselves served as a reminder of how much they had already ate.

Blueberries are indeed full of fiber 4 grams in one cup but also hold a significant amount of antioxidants in a juicy bite-sized treat. Blueberries contain less sugar than most other fruits , too — they're a satisfying, sweet, healthy choice at snack time or for dessert. Compared to other berries, raspberries have especially high fiber counts.

They're a great addition to an already balanced breakfast, whether it's cereal, oatmeal, yogurt, or even a quick smoothie making it feel so much more substantial! Plant-based oils like extra-virgin olive oil create that "full" feeling and help you slim down overall. Extra-virgin olive oils also work to reduce inflammation due to antioxidants, particularly oleocanthal, which has been touted to have similar effects on the body as ibuprofen when consumed regularly.

Skip battered foods deep-fried in oil, though! Fried snacks are associated with weight gain, so enjoy them only once in awhile. Some research indicates eggs, which are low in calories and are rich in other dietary nutrients , may aid in weight loss over time. High-protein breakfasts, including omelets and veggie-forward skillet scrambles , can be quite satiating throughout the day; but even a hard-boiled egg atop a salad at lunch can also keep you full until dinner.

Beans are a staple of many vegetarian dishes because they're packed with plant-based proteins , as well as minerals and some B-vitamins. They're also a significant source of soluble fiber , which will help your body take longer to process a meal that's bean-based, helping you to consumer fewer calories throughout the day.

These little protein-filled bites of plant-based goodness make for excellent soup bases or salad additions to make a meal feel so much more substantial. As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits. But you can also just add water to your food, making a soup.

Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories 23 , Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups. Dairy products tend to be high in protein.

One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat. Eating cottage cheese is a great way to boost your protein intake. Dairy products are also high in calcium , which may aid fat burning Other low-fat, high-protein dairy products include Greek yogurt and skyr. Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.

Avocados are a unique fruit. Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think. Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight.

Just make sure to keep your intake moderate. Apple cider vinegar is incredibly popular in the natural health community. 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 — fewer calories for the rest of the day 26 , One week study in obese individuals also showed that 15 or 30 ml of vinegar per day caused weight loss of 2.

Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term 29 , You can find multiple varieties of apple cider vinegar on Amazon.

Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss. Studies have shown that eating nuts can improve metabolic health and even promote weight loss 31 , If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.

Though cereal grains have received a bad reputation in recent years, some types are definitely healthy. This includes some whole grains that are loaded with fiber and contain a decent amount of protein. Notable examples include oats, brown rice and quinoa. Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health 34 , Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies 37 , 38 , This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly. One medium-sized apple provides 4. Past research established the connection between consuming fiber-rich foods and managing weight. Smith recommends topping your favorite salad with apple slices, dipping them in Greek yogurt as a snack, or adding them to oatmeal for natural sweetness.

Protein-rich Greek yogurt provides a whopping And pairing your apple with oats is also smart for your waistline, considering they offer an extra helping of fiber. If you prefer a no-frills snack, simply grab an apple and go. Their portability is part of their appeal. Because of their sweetness, raspberries can help satisfy a sugar craving, Smith says.

These offer fiber as well as antioxidants , which combat harmful substances called free radicals in the body, research has shown. According to the USDA , 1 cup of raspberries has 8 g of fiber, offering 28 percent of the DV and making them an excellent source. Berries, in particular, are often categorized as superfoods because their high levels of vitamin C and vitamin E , which are antioxidants that help fend off chronic disease, according to a March article in Frontiers in Pharmacology. A cup of raspberries gives you 32 mg of vitamin C — 35 percent of your DV — and 1.

Though raspberries make good additions to salads and yogurts, too, Smith points out that these make a great snack on their own. Take a break, have a handful, and eat them slowly. You'll boost your mindful eating , plus get your sweetness. A medium-sized orange provides 3.

Whip up an orange salsa, Smith suggests, and use it to top chicken breast or fish to get your vitamin C and protein fix. In addition to caffeinating your coffee, it's also crucial to keep it black and avoid adding any unhealthy creamers and artificial sweeteners, both of which are enemies of weight loss.

Like peanuts, lentils also contain genistein, but their weight loss powers don't end there. In one four-week Spanish study , researchers found that eating a calorie-restricted diet that also included four weekly servings of legumes aided weight loss more effectively than an equivalent diet sans the pulses. Those who consumed the legume-rich diet also saw improvements in their "bad" LDL cholesterol levels and systolic blood pressure. Next time you're cooking something starchy for dinner, consider eating fiber and protein-packed lentils instead.

A study found that garlic powder reduces body weight and fat mass among people with non-alcoholic fatty liver disease NAFLD. Recent studies have also shown that garlic supports blood-sugar metabolism, and helps control lipid levels in the blood. Eating garlic can help boost your immune system, help ward off heart disease, fight inflammation , increase memory retention, and lower blood pressure, so consider adding some to your next meal.

At the very least, it is preferable over salt, which can lead to water weight gain and bloating. Salmon boasts significant anti-inflammatory properties thanks to its rich omega-3 fatty acid content, meaning it's an excellent source of protein for those looking to jumpstart their weight loss. In fact, one International Journal of Obesity study that examined the effects of weight loss and seafood consumption showed that when men ate three 5-ounce servings of salmon per week for a month as part of a low-calorie diet, it resulted in approximately 2.

According to a study published in The Journal of Nutritional Biochemistry , fishy fatty acids may also signal thyroid cells in the liver to burn more fat. Speaking of things you find in the sea, oysters have also been shown to contribute to weight loss thanks to their impressive zinc content. One study found that obese people who consumed 30 milligrams of zinc per day—the equivalent of just six raw oysters—had lower BMIs, weighed less, and showed improvements in blood cholesterol levels.

If oysters aren't your thing, spinach, pumpkin seeds, and mushrooms are also excellent sources of zinc. Cheese isn't traditionally thought of as something you consume to encourage weight management, but calcium-rich Parmesan, when eaten in moderation, can help stave off sugar cravings that can easily lead to weight gain.

How does that work, you ask? The native Italian cheese contains the amino acid tyrosine a building block of protein which has been shown to encourage the brain to release dopamine without any unhealthy insulin spikes. The combination of calcium and protein found in dairy products such as Parmesan has been found to increase thermogenesis—the body's core temperature—and thus boost your metabolism.

Beans are a great weight loss food that can help boost feelings of fullness and manage blood sugar levels, making them an excellent ally in your weight loss battle.

In fact, a recent study published in The American Journal of Clinical Nutrition found eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss. And if you need another reason to bulk up on beans, remember that the fiber and protein-rich legumes are other excellent sources of genistein—the same compound found in peanuts and lentils that aids weight loss.

Calcium and vitamin C team up well to boost metabolism , and broccoli is just one of several healthy foods that contain both nutrients. What sets broccoli apart from the others, however, is that the green veggie also contains kind of fiber that's been shown to increase the digestion, absorption and storage of food, also known as the thermic effect of food or TEF.

Combine a revved up metabolism with an increased TEF and you get a match made in weight loss heaven! When it comes to condiments, mustard is about as healthy and low cal as it gets, and the pungent yellow stuff that contains about 5 calories per teaspoon has also been found to stimulate weight loss. Scientists at England's Oxford Polytechnic Institute found that eating just one teaspoon of mustard can boost the metabolism by up to 25 percent for several hours after it's been consumed.

Researchers attribute this to capsaicin and allyl isothiocyanates, phytochemicals that give the mustard its characteristic flavor. So instead of reaching for the sickeningly sweet ketchup, make sure you have mustard on hand at your next BBQ.

Another condiment worth utilizing in place of sugary dressings and marinades is apple cider vinegar. More specifically, the study of obese Japanese participants found that those who consumed 1 tablespoon of ACV over a three month period lost 2. Go ahead and toss a tablespoon or two of this calorie, fat, and sugar-free stuff in your next salad dressing, sauce, or smoothie. Blueberries are lousy with antioxidants, satiating fiber, potassium, and more, and according to researchers at the University of Michigan , the colorful fruits may also encourage weight loss.

In a study of laboratory rats, scientists found that after 90 days the rats who consumed blueberry-enriched powder as 2 percent of their diet had less abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose and insulin sensitivity, than the rats who didn't consume any blueberry-enriched powder.

A study in the journal Metabolism found that eating half a grapefruit before meals may help reduce visceral fat and lower cholesterol levels. Participants in the 6-week study who ate a Rio Red grapefruit fifteen minutes before each meal saw their waists shrink by up to an inch, and LDL levels drop by 18 points. Though researchers don't exactly know what makes grapefruit so good at burning fat, they attribute the effects to a combination of phytochemicals and vitamin C found in the tart treat.

You likely don't pay much mind to sesame seeds, but research shows that the crunchy little buggers may play a crucial role in weight maintenance. So, you should seriously consider tossing them into a salad or whole wheat noodle dish. Researchers suspect its the lignans—plant compounds—found in sesame seeds and flax seeds that makes them so special. In a study , women who consumed high levels of lignans tended to weigh less and gain less weight over time when compared to women who didn't consume these compounds in high amounts.

Kefir is a yogurt-like substance, but it actually contains less sugar and more protein than conventional yogurt while remaining packed with gut-friendly probiotics that can help you lose weight by aiding digestion. In one study , kefir displayed weight loss properties similar to those of milk and other dairy-rich products.

Other probiotic-rich foods include kombucha, bone broth, and fermented items such as sauerkraut and kimchi. Spirulina is a powdered, high-protein seaweed supplement. The dried stuff is about 60 percent protein, and, like quinoa, it's a complete protein, meaning it can be converted directly into muscle in the body and is thus a great weight loss tool. A tablespoon of the blue-green algae delivers 8 grams of metabolism-boosting protein for just 43 calories, plus half a day's allotment of vitamin B12, which in and of itself can give you more energy and boost your metabolism.

Try tossing some spirulina into a smoothie and watching the pounds melt off. For more skinny smoothie ideas, check out this list of smoothie recipes for weight loss!