6 Foods That Can Help You Lose Weight

1. Apples

There are many benefits of eating apples but they can also help with losing weight. First, apples are low in calories and low in fat, making them the perfect snack. Along with this they are high in fiber and which allows you to feel full longer. The way fiber works is that it expands in the stomach requiring less food to fill you up. Apples are also low in sodium which helps in losing weight as low sodium will prevent excess water weight. One study conducted in Washington showed that people who ate at least 3 apples a day lost weight. Apples promote good bacteria in your gut that can help you lose weight. Unfortunately, apple juice, apple pie, and applesauce do not count as they will have a lower fiber content or even no fiber at all in some cases. Overall, apples are a great snack to eat in any situation!

2. Almonds

Like apples, almonds are another great snack for losing weight. They are low in calories as 10 almonds has around 80 calories. However be careful not to eat too many almonds. Almonds are great to eat right before exercising as they contain protein, mono-saturated fat (healthy fat), and of course fiber. Almonds will keep you full and the magnesium in them will help suppress those food cravings. The protein and healthy fats found in almonds will allow you to build lean muscle mass and reduce belly fat. It is also important to note that raw, plain almonds are the best almonds. Try to avoid the salted or honey-roasted almonds. If you do not like almonds or eating them plain, try adding them to cereal, salad, or even your favorite ice-cream!

3. Grapefruit

One of our personal favorites, is the grapefruit. The grapefruit is low in calories, being just under 100 calories, is fat free, is cholesterol free, and contains fiber. Not just that but this magical fruit can also maintain blood sugar levels and satisfy that sweet tooth of yours! Some studies have shown that eating half a grapefruit before each meal can lead to faster weight loss. While this might seem a little intimidating, maybe try having it before lunch or breakfast. It is a good substitute for other foods and is even a rich source for vitamin C. Vitamin C is necessary for metabolizing fat into energy making the grapefruit ideal for losing weight.

4. Beans and Legumes

One of the best ways to lose weight is to eat beans and legumes. If you don’t know, beans are a subset of legumes and there are over 13,000 varieties of legumes. Some examples are peas and lentils. There are many studies on beans proving the many ways they can help you lose weight. For starters, they are rich in fiber and many contain amino acids that increase the metabolism and can, in turn, burn fat. Beans are also rich in protein and can help you feel full longer and reduce cravings. A study conducted at Purdue University divided people into 3 groups. Each group was assigned to an eating plan and each plan contained a different amount of lentils to eat. 6 weeks later, at the end of the study, the group that ate the most beans and legumes lost the most weight, a stunning 8.5 pounds. Beans and legumes can target belly fat and can even lower “bad” (LDL) cholesterol. In addition, beans also have a low glycemic index, meaning they have a very little effect on blood sugar, making them ideal for weight loss. 

5. Coconut Oil

Coconut oil contains a unique combination of fatty acids that can increase your metabolism allowing you to burn extra calories. Studies show that coconut oil can increase the metabolic rate by more than 40 percent for up to 24 hours. Coconut oil can also help you lose that belly fat. In one study, a group of obese men consumed around 2 tablespoons of coconut oil for 4 weeks and reduced their waist circumference by around an inch. In addition to all these benefits, coconut oil can also lower “bad” (LDL) cholesterol and supply the body with energy without having a negative impact on blood sugar levels. When buying coconut oil, the best version is the extra-virgin unrefined variety which will retain its heath benefits. Many types of coconut oils are hydrogenated or processed, making them lose their natural properties.

6. Chiles

Whenever we eat something spicy, our body begins to heat up, sweat, or even turn red. Chili peppers contain a compound known as capsaicin which makes these peppers spicy. When we eat something spicy, our metabolism temporary increases due to compounds like capsaicin and we burn extra calories instead of storing them. We go through a process known as thermogenesis which is basically our cells converting energy into heat. This explains why we begin to sweat or even heat up whenever we eat spicy foods. In chili peppers, without the capsaicin, there would be no spice and nothing would cause thermogenesis. Chili peppers can even reduce your appetite and make you want to eat less.

Regardless of all these unique foods that can help you lose weight, it is still important to exercise and reduce the amount of carbs and fat consumed. The best way to lose weight is through exercising and maintaining a healthy and balanced diet. These foods can help aid you but should not be the main way to help you achieve that goal of shedding pounds and losing weight.

Feel free to comment on any questions you have or your experiences with these foods!

-Nutrition Orange