Not all calories are equal. By this I mean that different foods have different effects on your metabolism and can have vastly different effects on your hunger, hormones and the number of calories you burn.
Eggs are one of the best foods to eat if you need to lose weight. They are high in protein and fat and are very satiating. Most people tend to reach for carb loaded breakfast foods such as toast and cereals or granolas, but eating eggs for breakfast, instead can increase the feeling of being full and thus can make individuals eat less for the rest of the day. Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet.
Fish is a great source of nutrients such as iodine and full proteins and healthy fats. Iodine is integral to efficient thyroid function, which maintains optimal metabolism levels. Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.
While most fruits are high in carbs, avocados are loaded with healthy fats and are particularly high in monounsaturated oleic acid. Despite being mostly fat, avocados also contain a lot of water and fibre, making them less energy-dense than you may think.
Apple cider vinegar has becoming increasingly popular over recent years, often being the basis of condiments like dressings or vinaigrettes, with some people even dilute it in water and drink it. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day.
Nuts, specifically almonds and pistachios have great benefits for your body. Almonds in particular are a strong source of protein and has shown to decrease in LDL (bad) cholesterol. Choosing to snack on almonds has been linked to greater weight loss due to its effect on supercharging metabolisms.
Pistachios are also a great choice of food to snack on. One of the reasons for this is that because they are usually sold with shells on, it ends up causing you to slow down and focus on what you’re eating.
Grains and whole grains are often avoided when people are aiming to lose weight. This is because refined grains are linked to wider waists. Refined grains are not a healthy choice, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening. Notable examples of good grains include oats, brown rice and quinoa.
Eating spicy foods that contain chilli can temporarily reduce your appetite and even induce fat burning for a short period of time. However, if you’re someone who indulges in spicy food often you can build up a tolerance and the weight loss effect won’t work.
Citrus fruits are a great addition to your diet. One fruit that deserves to be highlighted is grapefruit. Eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.
Chia seeds are among the most nutritious foods on the planet. Chia seeds are a low-carb-friendly food and one of the best sources of fibre in the world. It is important to note that chia seeds do not directly control weight loss, but rather help reduce appetite and calorie intake.
Leafy greens such as kale, spinach, collards, swiss chards have several properties that make them perfect for a weight loss diet. Leafy greens are low in calories and carbohydrates and loaded with fibre. Meals and diets with a low energy density make people eat fewer calories overall. Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning.
David Wiener is a Training Specialist at Freeletics, the #1 fitness app in Europe offering personalised AI fitness coaching which continuously adapts to your feedback and situation to always deliver the perfect workout, no matter what.