Weight Loss: 7 Best Foods For Weight Loss According To Research.

Research by scientists has revealed that some foods may have an impact on appetite. These could be beneficial for weight loss when incorporated into a healthful diet and lifestyle. Read on to learn more about seven foods that may be helpful for weight loss.

People should buy nutrient-dense foods if they are trying to lose weight. Foods that provide protein and fiber could be especially helpful for weight management.

One study found that some foods — including fruits, vegetables, nuts, whole grains, and yogurt — were connected with weight loss.

In the same study, potato chips, sugary beverages, red meats, and processed meats were associated with weight gain.

Based on these findings, it may be best to limit fried foods, foods with added sugar, high-fat meats, and processed foods when trying to shift the pounds.

Though the right foods may help, physical activity is essential for losing weight and keeping the pounds off. It is important to check with a doctor before starting any physical activity program.

1. Eggs

bowl of oatmeal with nuts and fruit

Foods that provide both protein and fiber may help with weight loss.

Eggs are a popular food, particularly for breakfasts, that may help promote weight loss.

In a small study of 21 men, researchers compared the effects of eating eggs or eating a bagel for breakfast on food intake, hunger, and satisfaction.

They also looked at levels of blood sugar, insulin, and ghrelin, which is also known as the hunger hormone.

They found that men who had eaten the egg breakfast ate significantly less at their next meal, and in the following 24 hours, than those who had eaten the bagel breakfast.

Those who had eaten the eggs also reported feeling less hungry and more satisfied 3 hours after breakfast than those who had eaten the bagel.

After breakfast, the egg group also had less of a change in their blood sugar and insulin levels, as well as lower ghrelin levels than the bagel group.

2. Oatmeal

Starting the day with a bowl of oatmeal could also result in a lower number of the scales.

study involving 47 adults looked at differences in appetite, fullness, and next meal intake after participants ate oatmeal, as opposed to an oat-based ready-to-eat breakfast cereal.

After eating oatmeal, participants felt significantly fuller and less hungry than after eating the cereal. Also, their calorie intake at lunch was lower after eating oatmeal than after eating breakfast cereal.

While both breakfasts contained the same amount of calories, the oatmeal provided more protein, more fiber, and less sugar than the cereal.

The authors concluded that the difference in fiber, specifically a type of soluble fiber called beta-glucan, was probably responsible for the results.

3. Beans, chickpeas, lentils, and peas

As a group, beans, chickpeas, lentils, and peas are known as pulses. They may influence weight loss due to their effect on fullness, as well as their protein and fiber content.

Similarly to oatmeal, pulses contain soluble fiber that may slow down digestion and absorption. Eating protein leads to the release of hormones that signal fullness.

Researchers analyzed studies that had looked at the effect of the consumption of pulses on weight loss.

Weight loss diets that included pulses resulted in significantly greater weight loss than those that did not. Weight maintenance diets that included pulses also resulted in weight loss compared with those that did not.

4. Nuts

study involving overweight and obese women compared a weight loss diet supplemented with 50 grams (g) of almonds a day with a weight loss diet that did not include nuts. After 3 months, women in the almond group lost significantly more weight than women in the nut-free group.

Women in the almond group also had much greater reductions in their waist size, body mass index (BMI), total cholesterol, triglycerides, and blood sugar.

Nuts contain protein and fiber, which may help explain their influence on body weight. They also contain heart-healthy fats and other beneficial nutrients. While nuts can be included as part of a healthful diet, moderation is still essential since they are an energy-dense food.

Weight regain is often a concern for individuals after they have lost weight.

In a large study in Europe, researchers found that people who consumed the most nuts gained less weight during a 5-year period than people who did not eat nuts. They also had less risk of becoming overweight or obese.

5. Avocados

Avocados are a fruit that provides fiber and beneficial fats, as well as many other nutrients. They may also help promote weight management.

study of American adults found that people who consumed avocado weighed significantly less and had a lower BMI than those who did not. People who ate avocado tended to eat more fruits, vegetables, and fiber than people who did not, as well.

The people who ate avocado had an overall healthier diet and consumed significantly less added sugar than those who did not. Similarly, their risk for metabolic syndrome was lower than for those who did not consume avocado.

6. Berries

Fiber has been linked with weight management, and berries tend to be some of the highest-fiber fruits.

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

7. Cruciferous vegetables

Cruciferous vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts also contain fiber that may be helpful for weight loss.

One cup of cooked Brussels sprouts provides 6 g of fiber, which is 24 percent of the daily value of fiber.

Things to look for when choosing foods for weight loss

Instead of fried foods, people should choose foods that have been baked, broiled, or grilled. Lean proteins, including beans, chicken, eggs, fish, and turkey are good alternatives to high-fat meats.

When choosing foods for weight loss, it is also important to be mindful of portion sizes, even for healthful foods.

Sugar-sweetened beverages can provide a significant amount of calories but do not result in the same sense of fullness as solid foods. Choose calorie-free beverages instead of juice and soda, such as water or unsweetened tea.

Other useful weight loss tips

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Branding some foods as “bad” can lead to cravings and guilt.

 

  • Exercise is a key part of weight loss. The American College of Sports Medicine recommends adults get 150 minutes of moderate intensity exercise per week, which equals 30 minutes 5 days a week. People should speak with a doctor before starting a new workout routine.
  • Concentrate on making healthful changes instead of concentrating only on the number of the scales. Mini goals may feel less overwhelming than one large goal.
  • Avoid labeling foods as “good” and “bad.” Forbidden foods can lead to cravings and then guilt when those foods are eaten. Choose nutritious foods most of the time and enjoy treats in moderation.
  • Avoid getting overly hungry. Waiting to eat until starving can make it harder to be mindful of healthful choices.
  • Planning meals ahead of time can help ensure healthful choices are available, especially since many restaurant meals tend to be higher in calories, fat, and salt.
  • Enlist friends and family members to help support health goals and behavior changes.
  • Consult a registered dietitian who is a food and nutrition expert and can provide individualized information to help with weight loss.
  • Work on getting adequate sleep and managing stress levels in addition to choosing healthful foods and staying active, as sleep and stress affect health.
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Mediterranean Diet: Facts and Health Benefits

Traditionally, Western Europe has two broad nutritional approaches – the Northern European and Southern European. The Mediterranean Diet is Southern European, and more specifically focuses on the eating habits of the people of Crete, much of Greece, and southern Italy.

Today, Spain, southern France, and Portugal are also included; even though Portugal does not have a Mediterranean coast.

The Mediterranean diet includes

  • Lots of plant foods
  • Fresh fruit as dessert
  • High consumption of beans, nuts, cereals (in the form of wheat, oats, barley, corn or brown rice) and seeds
  • Olive oil as the main source of dietary fat
  • Cheese and yogurt as the main dairy foods
  • Moderate amounts of fish and poultry
  • No more than about four eggs each week
  • Small amounts of red meat each week (compared to northern Europe)
  • Low to moderate amounts of wine
  • 25% to 35% of calorie intake consists of fat
  • Saturated fat makes up no more than 8% of calorie intake
Olive oil
Olive oil is one of the main sources of dietary fat.

Fats – the Mediterranean diet is known to be low in saturated fat, high in monounsaturated fat, and high in dietary fiber.

Legumes – the Mediterranean diet includes plenty of legumes. Legumes are plants in the pea family that produce pods which slit open naturally along a seam, revealing a row of seeds.

Examples of legumes include peas, chick peas, lentils, alfalfa, and beans.

Scientists from the University of Toronto reported in Archives of Internal Medicine, October 2012 issue, that eating more legumes helps improve glycemic control in people with diabetes type 2, as well as lessening the risk of developing coronary heart disease.

The Mediterranean diet – worldwide recognition

The Mediterranean diet became popular in the 1990s – even though the American Scientist Dr. Ancel Keys (1904-2004) publicized the Mediterranean diet while he was stationed in Italy, it was not until about the 1990s that it was widely recognized and followed elsewhere by nutritionally conscious people.

An enigma

Compared to other Western diets, the Mediterranean diet was seen by others as a bit of an enigma. Although fat consumption is high, the prevalence of hypertension, cardiovascular disease, obesity, cancer, and diabetes has always been significantly lower in Mediterranean countries than northern European countries and the USA. The American diet is more similar to the northern European diet – with high red meat consumption, greater consumption of butter and animal fats, and a lower intake of fruit and vegetables, compared to the eating habits of Italy, Greece, southern France, and Spain.

Mediterranean diet more popular in non-English speaking nations

The non-English speaking countries of northern Europe, such as Scandinavia, the Netherlands, Belgium, Germany, Switzerland, and Austria have adopted the Mediterranean diet to a much greater degree than English-speaking nations, such as the UK, Ireland, the USA, Australia and New Zealand.

Dietary habits in Canada vary; with the French-speaking Quebec areas tending more towards a Mediterranean diet, compared to the rest of the country. Many experts believe that is why developed English-speaking nations have a lower life expectancy than the other developed nations.

Mediterranean countries consume higher quantities of red wine, while northern European countries and the USA consume more beer. Red wine contains flavonoids, which are powerful antioxidants, according to a study in the Journal of Natural Products.

The Mediterranean diet, compared to the Anglo-Saxon diet, contains much higher quantities of unprocessed foods.

Health benefits of the Mediterranean diet

Studies have been carried out which compare the health risks of developing certain diseases, depending on people’s diets. People who adopted the Mediterranean diet have been compared with those who have an American or Northern European diet.

An article published in Food Technology in October 2012 explained that plant-based diets either considerably reduce or totally eliminate people’s genetic propensity to developing chronic diseases, such as diabetes type 2, cardiovascular disease, and cancer.

Mediterranean diet helps prevent a genetic risk of stroke – a variant (mutation) in the Transcription Factor 7-like 2 (TCF7L2) gene, which is associated with the development of type 2 diabetes, is also linked to higher stroke risk, especially if a person carries two copies (homozygous carriers).

Scientists from Tufts University, USA, and the CIBER Fisiopatología de la Obesidad y Nutriciόn, Spain, found that the Mediterranean diet may protect homozygous carriers of the mutated gene.

The researchers wrote in the journal Diabetes Care “Being on the Mediterranean diet reduced the number of strokes in people with two copies of the variant. The food they ate appeared to eliminate any increased stroke susceptibility, putting them on an even playing field with people with one or no copies of the variant.”

An Italian study published in BMJ Open reported that people who stick to a Mediterranean diet tend to have better HRQL (health-related quality of life). They added that the link is stronger with mental than physical health. “Dietary total antioxidant and fiber content independently explain this relationship,” they added.

Heart benefits

Researchers at McMaster University found an association between good heart health and certain food groups or dietary patterns including vegetables, nuts, monounsaturated fatty acids, and overall ‘healthy’ dietary patterns, such as the Mediterranean diet. The study was published in the Archives of Internal Medicine.

A later study, published in the American Journal of Medicine, suggested that people who adopt a whole diet approach – such as a Mediterranean diet – have a lower risk of heart attack and cardiovascular-related death than those who follow a strictly low-fat diet

Diabetes

A study published in the BMJ in 2008 revealed that the traditional Mediterranean diet can help protect people from type 2 diabetes.

Foods Loaded with Manganese

Manganese is an essential trace mineral found in very small quantities in our body. This mineral performs several vital biological functions within the body such as the proper functioning of enzymes, healing wounds, assimilation of nutrients and development of bones. Moreover, superoxide dismutase (SOD), an antioxidant enzyme that aids in combating the harmful free radicals, also contains this mineral.

The University of Maryland Medical Center has stated that as high as 37 percent people in America do not receive their manganese RDI (recommended daily intake), which is 2.5 mg for adult men and 1.8 mg for adult women. If one continues to suffer from manganese deficiency it may result in several symptoms like infertility problems, joint pain and other problems related to bone health. Hence, consuming more foods rich in manganese content is necessary for maintaining optimum health.

Best natural sources of manganese

Nuts: These are an excellent natural source of manganese, especially for vegans and vegetarians. For example, consuming one serving of 28 grams hazelnut provides us with about 78 percent of recommended daily intake of this trace mineral. In addition, 28 grams of walnuts, macadamia, and pecans also supply us with more than 48 per cent of our manganese RDI. Even almonds, pistachios and cashews contain reasonably high levels of manganese.

Apart from enclosing high concentrations of manganese, nuts are also an excellent natural source of vitamin E, omega 3 fatty acids, plant sterols (effective in lowering LDL or bad cholesterol), and a semi-essential amino acid called L-arginine, which promotes the functioning of our cardiovascular system. There are some who prefer consuming nuts soaked in water, because, as in nature, soaking the nuts in water stimulates them to germinate and thereby facilitates in countering anti-nutrients and also trigger specific enzymes.

Seafood: While we are aware that seafood is rich in zinc content, the fact is that it also has high concentrations of manganese. Mussels contain the maximum manganese. For instance, 85 grams of mussels provide us with 5.8 mg or 340 percent of our required daily intake for manganese. Clams are second on the list, while crawfish is next. About 85 grams of clams and crawfish provide us with 43 percent and 22 percent of our RDI, respectively. In addition, 85 grams of common fish like trout, bass, perch, and pike are also excellent natural manganese sources, each supplying us with anything between 38 percent and 48 percent of our RDI. However, it is important to stay away from contaminated seafood. You can ensure this by using seafood farmed in the Atlantic Ocean.

Seeds: Often, the nutritional profiles of various seeds are similar to that of nuts. Hence, they also contain high levels of manganese. In fact, pumpkin seeds are the best source of manganese, as a serving of 28 grams of these seeds encloses 1.3 mg of this trace mineral or 64 percent of our RDI. In addition, flaxseeds, sesame seeds, sunflower seeds and chia seeds are also excellent natural sources of manganese. A serving of 28 grams of these seeds each supplies us a minimum of 30 percent of our RDI.

Seeds also contain high levels of other nutrients like zinc, magnesium, and phytosterols (beneficial plant compounds). Similar to nuts, seeds, particularly chia seeds, are more beneficial when consumed after soaking in water.

Beans: As a cultivation crop, beans have a long history and it has been a vital protein source all through the Old as well as the New World. Beans also enclose high levels of manganese. For instance, 85 grams (half a cup) of lima beans and winged beans provide use with a little over 50 percent of our RDI of this mineral. In addition, adzuki beans, chickpeas, and white beans are also loaded with manganese.

Green leafy vegetables like kale, spinach, and even dried herbs as well as spices (particularly cloves), garlic, rice bran, sun-dried tomatoes, and blackstrap molasses are also great natural sources of manganese. Besides, the majority of the whole foods also enclose trivial amounts of manganese. This is the reason people consuming more of organic foods seldom suffer from manganese deficiency.