9 Foods to Help You Lose Weight
1. Beans as Foods
Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more Foods.
2. Soup
Start a meal with a cup of soup, and you may eat less. It doesn’t matter if the soup is chunky or pureed, as long as it’s brothit’sed. You want to keep the soup to 100 to 150 calories a serving, so skip the dollops of cream and butter.
3. Dark Chocolate
Want to enjoy a little bit of chocolate between meals? Pick a small square or two of dark chocolate instead of the milky version. In one study, chocolate lovers who had eaten dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.
4. Pureed Vegetables
You can add more veggies to your diet, enjoy your “cheat” for” DS, and cut back on the calories you’re eating simultaneously. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.
5. Yogurt with berries
A protein-rich breakfast may help you resist snack attacks throughout the day.
In a study of obese young women, those who started the day with 35 grams of protein—that’s pro that’ sway more than you eat—felt fuller right away. The women ate a 350-calorie breakfast with eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening when the women munched less on fatty, sugary goods than those who had breakfast cereal.
Eggs and sausage aren’t options—and given their saturated fat, you might need to switch things up. Greek yogurt with berries and nuts is one option. Just pick yogurt that isn’t loaded with added sugar.
6. Nuts
Take a small handful of nuts—such as almonds, peanuts, walnuts, or pecans for a great snack on the run. Research shows that when people munch on nuts, they automatically eat less at later meals.
7. Apples (With the Skin On)
Skip the apple juice and the applesauce and opt for a crunchy apple with its skin on. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.
Onedon’ton is that raw fruit has more fiber. Plus, chewing signals to your brain that you’ve eaten something substantial.
8. Yogurt
Whether you prefer Greek or traditional, yogurt can be good for your waistline.
A Harvard study followed more than 120,000 people for a decade or longer. Of all the foods tracked, yogurt was most closely linked to weight loss.
That doesn’t mean yogurt causes weight loss but stands out among other foods.
9. Grapefruit
Yes, grapefruit can help you shed pounds, especially if you are at risk for diabetes.
Dried fruit is from which most of the original water content has been removed naturally, through sun drying, or specialized dryers or dehydrators. It has a long tradition of use dating back to the fourth millennium BC in Mesopotamia and is prized because of its sweet taste, nutritional value, and long shelf life.
Today, dried fruit consumption is widespread. Nearly half of the dried fruits sold are raisins, followed by dates, prunes, figs, apricots, peaches, apples, and pears. These are referred to as “convention” al” or “trad” tion “l” dried fr “its: fruits that have been dried in the sun or heated wind tunnel dryers. Before drying, many fruits, such as cranberries, blueberries, cherries, strawberries, and mangoes, are infused with a sweetener (e.g., sucrose syrup). Some products sold as dried fruit, like papaya, kiwifruit, and pineapple, are most often candied fruit.
Glycemic index
| Fruit | Glycemic Index |
|---|---|
| Dates (brand or variety not specified) | 62 |
| Dried Apples (brand not specified) | 29 |
| Dried Apricots (brand not specified) | 30 |
| Dried Peaches | 35 |
| Dried Plums (Sun Sweet) | 29 |
| Figs (Dessert Maid) | 61 |
| Raisins (Sun-Maid) | 54 |
Traditional dried fruit have a low to moderate Glycemic Index (GI) – a measure of how a food affects blood sugar levels. GI measures an individual’s ability to eat a carbohydrate-containing food (usually 50 grams of available carbohydrates) compared to the individual’s ability to consume the same amount of carbohydrates from either white bread or glucose. Carbohydrate-containing foods are classified as high (above 70), moderate (56–69), or low (0–55) GI. Foods with high fiber content generally have a low GI. However, other factors also contribute to a food’s response, such as the type of carbohydrate or sugar present, the physical characteristics of the food matrix, and the presence of organic acids. All studies assessing the GI of dried fruit show that they are low to moderate GI foods and that the insulin response is proportional to their GI. Factors contributing to this glycemic response include the dense texture of dried fruits when chewed, their whole food matrix, the presence of phenolic compounds and organic acids, and the type of sugar present (about 50% fructose in most traditional dried fruit).
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