Sugar makes food taste good, so food companies add it to everything from breads to soups to salad dressings to cereals, yogurts, and more. This adds up to way too much sugar!
This is not doing your waistline any favors, which is why every weight-loss plan advocates eating less sugar. The true intent of low-fat dining is to eat more healthful foods that are naturally low in fat: fruits, vegetables, beans, lean proteins, and whole grains. There is plenty of research to support a low-fat lifestyle, just as there is strong evidence that you can lose weight by cutting carbs.
Different approaches work for different people, but if you want to slim down, cutting back on added sugars is consistent advice across all programs. One more note on added sugars: Whether you call it agave, cane juice, maple syrup, brown rice syrup, fruit juice concentrate, date sugar, or any of the 61 names for added sugar , they all spell trouble for your health and your waistline. Overly processed foods have been linked to weight gain, perhaps because many unhealthy packaged foods think: potato chips, ice cream, frozen pizza, cookies, and the like lack the fiber found in many whole foods, including vegetables.
Fiber helps fill us up, and research suggests that by simply adding more fiber to your menu, you can lose weight nearly as well as a more complicated approach. Consistently choosing whole foods is one way to do this. Think of how long it takes to eat a fast-food sandwich compared to a plate of fish, salad, broccoli and brown rice.
When researchers conducted a similar experiment, matching meals for calories, carbs, protein, fat and sugar, and allowing people to eat as much or as little as they liked, they found that people ate about calories more per day when eating heavily processed foods — and they gained an average of two pounds during the short study period. They ate more, ate faster, and experienced some changes in their appetite-regulating hormones that can make it harder to feel full.
But those same folks lost about two pounds when given the whole foods diet, suggesting that prioritizing whole foods can help you regulate your appetite and weight. Whole foods include fruits, vegetables, beans, nuts, seeds, whole grains, eggs, seafood, chicken and so on. The goal is to select an approach that feels sustainable to you. Unlike refined grains, whole grains are packed with satiating, heart-healthy fiber.
Sure, nuts aren't known for being low in calories, but they have an array of other properties—namely a high protein and fiber content—that makes them ideal for weight loss. A study published in the Journal of the American Heart Association, Circulation , found that consuming 1.
The study also found that eating almonds reduces belly fat, too. As it turns out, almonds aren't the only superstar nuts around. Studies have shown pistachios aren't bad to snack on either. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for three months. One group was given calories of pretzels as an afternoon snack, while the other sect munched on calories worth of pistachios.
About a month into the study, the pistachio group had reduced their BMI by a point and improved their cholesterol and triglyceride levels, while the pretzel-eaters stayed the same. If you're on a quest to jumpstart weight loss, why not kick your metabolism into overdrive by sneaking spicy foods into your diet.
Capsaicin, the active ingredient in cayenne pepper that gives it its spiciness, revs up your metabolism in a way that's conducive to weight loss. In fact, according to a study in the American Journal of Clinical Nutrition , those who supplemented their diet with capsaicin consumed fewer calories during their next meal.
Although white potatoes offer some potassium and fiber, sweet potatoes reign supreme in the nutrition department, meaning you should consider adding sweet potatoes to your diet. A large sweet potato contains around 4 grams of satiety-boosting protein, 25 percent of the day's belly-filling fiber , and 11 times the recommended daily intake of vitamin A. It's less than calories. A myriad of different teas have been shown to aid weight loss , and green tea is no exception. In fact, a study published in The Journal of Nutrition found that after just two weeks, those who sipped four to five cups of the green brew each day, in addition to working out for 25 minutes, lost more belly fat than those who didn't imbibe.
Scientists attribute green tea's ability to shrink waists to the beverages catechins, a type of antioxidant that hinders the storage of belly fat and facilitates rapid weight loss. Not to be outdone, oolong tea—a Chinese beverage—can help those who drink it shed up to a pound per week. According to a study in the Chinese Journal of Integrative Medicine , participants who regularly sipped oolong tea lost six pounds over the course of six weeks.
The tea's antioxidants are thought to remove harmful free radicals and improve bone health. Coconut oil may be high in saturated fat, but that doesn't mean you should write it off completely, especially when it comes to weight loss. In fact, a study of 30 men published in Pharmacology found that just two tablespoons per day reduced waist circumference by an average of 1.
At roughly calories per tablespoon, coconut oil which has a versatile high smoke point is an ideal cooking companion so long as you don't use it every day and rotate in other cooking oils such as heart-healthy EVOO. Yes, you can eat dark chocolate to lose weight.
A study among women with normal weight obesity or "skinny fat syndrome" who ate a Mediterranean diet that included two servings of dark chocolate per day showed a substantial reduction in waist size than when on a cocoa-free meal plan.
Researchers attribute dark chocolate's weight loss abilities to flavonoids, heart-healthy compounds in the sweet treat that the scientists at Harvard say can reduce the risk of diabetes, heart disease, and mortality. Like nuts, dark chocolate has also been found to induce satiety. When reaching for chocolate, just make sure you choose a bar with at least 70 percent cacao. Anything less contains more belly-bloating sugar and a significantly reduced flavonoid content.
Speaking of flavonoids, the waist-whittling compounds also exist in higher concentrations in red fruits such as watermelon, Pink Lady apples, and plums, meaning they also have the power to induce weight loss. In fact, a study in the journal BMJ found that people who eat a diet rich in flavonoid-heavy food tend to gain less weight, which could be promising seeing as many people tend to put on pounds as they age.
In addition, anthocyanin, a specific flavonoid compound that gives red fruits their color, has been shown to reduce fat-storage genes. Want to lose weight? Grab a bottle of V8! According to a study published in Nutrition Journal , tomato juice consumption can aid weight loss because it increases resting energy expenditure REE —the amount of energy expended by a person at rest. After eight weeks of drinking unsalted tomato juice twice daily, the 95 women in the study who were each exhibiting some menopausal symptoms increased their REE by an average of over calories per day.
Yes, peanut butter is high in calories, but if you stick the real stuff—a tasty combo of peanuts and maybe a touch of salt—the legumes can earn a place as one of the best foods for weight loss. In addition to providing you with belly-slimming monounsaturated fats, tummy-filling fiber, and metabolism-boosting protein, peanuts also contain genistein, a compound that helps turn down the genes for obesity and reduces your body's ability to store fat. Kamut is an ancient grain native to the Middle East that is an excellent source of heart-healthy omega-3 fatty acids, protein, and fiber, while simultaneously being low in calories.
In fact, a half-cup serving of the stuff has 30 percent more protein than regular wheat and just calories. A study published in the European Journal of Clinical Nutrition found that eating Kamut reduces cholesterol, blood sugar, and cytokines which cause inflammation throughout the body.
Kamut's ability to stabilize blood sugar and reduce inflammation make it a great weight loss staple, especially if it is used in place of nutritionally lacking refined grains. Like peanuts, avocados contain metabolism-enhancing monounsaturated fats that have been shown to reduce hunger. In fact, a study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterwards. The trendy toast topping is also loaded with unsaturated fats, which seem to prevent the storage of belly fat, as well as satiating fiber and free-radical-killing antioxidants.
Since avocados are packed with nutrients and healthy fats that can stimulate weight loss, it's no surprise that avocado oil acts in a similar fashion. When Penn State University researchers compared those who consumed monounsaturated-rich oils like high-oleic canola oil or avocado oil with those who consumed a flax-safflower oil blend, they found that those who used just three tablespoons of the monounsaturated-rich oil daily lost nearly two percent of their belly fat in just one month.
We've said it before and we'll say it again: fat is your friend! To be more specific, healthy fats will be your weight loss friends. Consider adding extra virgin olive oil to your diet and you might see the scale start to tip in your favor. One Journal of Women's Health study discovered that an EVOO-enriched diet helped participants lose more weight than those on a low-fat diet.
Like peanuts and avocados, extra virgin olive oil's belly-blasting abilities are thought to be a result of the monounsaturated fats it contains. Water is a weight loss ally in a number of ways. For starters, if sipped prior to a meal it can help ensure you eat less. A British study published in the journal Obesity that asked participants to chug 16 ounces of H2O prior to eating found said participants lost an average of 2.
Water helps you blast even more fat because it is a much better beverage choice than diet soda or fruit juice, both of which are full of artificial sweeteners that can pack on belly fat super fast. While we're on the subject of water, why not throw a few lemon slices into the hydrating and satiating beverage? In addition to adding a pop of color and flavor to a tall glass of H2O, lemon can also help encourage weight loss.
Just one of the bright citrus fruits contains an entire day's worth of vitamin C, a nutrient that has the power to reduce levels of a stress hormone called cortisol that triggers hunger and fat storage. Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain. Believe it or not, even the peel is beneficial because it is a potent source of pectin—a soluble fiber that's been proven to help people feel fuller, longer. According to a study published in the Journal of the American College of Nutrition , participants who ate just 5 grams of pectin experienced more satiety.
A CDC study found that the average adult consumes about calories worth of alcohol daily, but favoring a glass of wine instead of beer or sugary cocktails can drastically reduce that figure and make your waistline slimmer. In addition to having fewer calories than most alcoholic beverages, red wine, in particular, is a good source of those waist-shrinking flavonoids that are also found in red fruits.
Resveratrol, a particular flavonoid found in red wine, is believed to have heart health benefits because it helps prevent blood vessel damage and reduces your 'bad cholesterol.
Bonus—chia seeds are one of the best foods to help you go No. Related: Healthy Gut Tonic with Chia. The Dietary Guidelines for Americans recommends consuming two servings of seafood each week because it contains essential fatty acids that we can only get through our diet. In addition to supporting heart and brain health, omega-3 fatty acids found in fish like salmon, sardines and tuna may help to reduce body fat. Seafood is also high in protein to help curb hunger, keeping us full for hours.
Fresh fish is great, but can be pricy to purchase every week. Related: Pescatarian Diet Plan. Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts and dark leafy greens like kale and arugula. Their health benefits are vast, and a growing body of research links regular consumption of these vegetables to a lower risk of cancer and reduced inflammation.
They're also low in calories and carbohydrates, making them the perfect nonstarchy addition to any weight-loss plan. These vegetables are simple to include throughout the week. Use them as the hearty base for meal-prep salads or as a low-carb swap for grains, or blend them into smoothies. Many people think they need to give up starches like pasta, bread and rice when they're trying to shed pounds.
Thankfully this isn't the case if we're choosing whole grains most of the time. In addition to vitamins, minerals and phytonutrients, whole grains like whole-wheat pasta , brown rice and quinoa contain fiber to keep us feeling satisfied.
Plus, our bodies and brains prefer energy from carbohydrates, so consuming these foods alongside protein and healthy fats can reduce cravings for refined carbs and sugar, which can sometimes sabotage weight-loss efforts.
Pictured recipe: Carrot-Apple Smoothie. Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Apples are especially good to have on hand throughout the week because they're inexpensive, keep for weeks in the fridge and make for super-portable snacks.
You can also get creative and work them into meals. Apples are delicious atop salads and toast or whirred into soups and smoothies. Because of their high water content and fiber be sure to eat the skin , apples are low in calories and filling.
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