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What to Eat to Lose Weight

When you decide to lose weight you set goals to achieve the weight loss you have in mind. You start planning the meals you’ll be eating, count your calories, add an appetite suppressant to your diet, and begin a workout routine . On the other hand sticking to your resolution is quite difficult, especially in a culture that promotes mega-sized meals and eating while you’re on the run.

The sheer of number of diet plans out there gives you countless options and paths to take to achieve your ideal weight. But did you know that you can lose weight without a strict diet plan just by understanding which foods to eat and why. Here are 9 food tips to get you started.

Eat eggs for breakfast

For some time now, the prevalent opinion has been that whole eggs are not healthy for you as they are high in bad cholesterol. However, newer studies show that this is far from the truth. Whole eggs do not cause heart conditions or increase cholesterol. In fact, egg yolk is full of nutrients. Whole eggs are a great option for those who want to lose weight – they are high in protein content, contain healthy fats, and have very few calories. Research studies show that women who ate eggs instead of bagels for breakfast reported feeling full for longer and actually ate less over the next day and a half.

Add more leafy greens to your diet

On your quest to lose weight, dietary fiber is your best friend. A study in Annals of Internal Medicine suggests that eating 30 grams of fiber every day lowers blood pressure, regulates insulin, and helps you lose weight. The best sources of dietary fiber are leafy greens. Not only are greens low in carbohydrates and high in dietary fiber, they also have negligible calories. Greens also increase the volume of food you eat per meal without affecting your waistline detrimentally.

Add fresh kale, spinach, Swiss chards, romaine lettuce, arugula, collard greens, and mixed baby greens to your diet. Use them as the base of salads, add them to soups and stews, or simply serve them steamed.


Almonds pack a powerful nutritional punch without piling on the calories. Containing magnesium, vitamin E, proteins, fibers, and antioxidants, almonds slow down the digestion process so you do not feel hungry quite as often. Almonds are best consumed in the morning but you can always enjoy them on the go for a quick nutritional mid-day snack.

Feast on root vegetables

Root vegetables like turnips, potatoes, and sweet potatoes are nutritious, tasty, and filling. In fact, the Satiety Index ranks boiled white potatoes as the most fulfilling food which means that they can keep you feeling full for extended amounts of time.

Root vegetables are an excellent source of potassium which can balance blood pressure levels and controls appetite. Research suggests that the best way to eat potatoes is by boiling them and letting them cool for a while. This allows for the build-up of resistant starch which promotes weight loss.

Substitute sugar with fruits

Most people do not realize how much sugar they end up consuming in a day. Instead of adding high calorie sugar to everything you consume, mix it up with fruits. Fruits have natural sugars, many nutrients, and are low in calories. Whether you’re intending to have a bowl of yogurt or cereal, chop up some fruits to sweeten the dish and give sugar a miss. Instead of eating high calorie desserts like chocolate cake, substitute it with a fresh fruit salad with pieces of dark chocolate which doubles as one of the best natural appetite suppressants. Keep in mind that if you’re following a low-carb regimen like the ketogenic diet, you may want to avoid fruits.

Oily fish are nutrient-rich

Fish like salmon, mackerel, sardines, trout, and herring are oily fishes which are incredibly healthy, full of protein and healthy fats, and few calories. Fish contains iodine that boosts the functioning of the thyroid and keeps your metabolic rate high. They are also a great source of omega-3 fatty acids that help lower inflammation in the body. Fish like salmon should be a part of your weight loss plan because it adds all the right nutrients to your diet and keeps you feeling full for hours.

Boost your protein intake with cottage cheese

Non-vegetarians have a whole host of protein-rich options to choose from while vegetarians have to choose from just a few. However, cottage cheese is one of the vegetarian options that packs a powerful punch of high quality proteins. In fact, cottage cheese is pretty much just protein with minor amounts of carbohydrates and fat. This satiating dairy product is also high in calcium which can help you burn fat faster.

Peppers may help burn fat faster

Chili peppers contain capsaicin which works as an effective appetite suppressant and boosts fat burning. Studies show that consuming one gram of red chili pepper daily helps keep your appetite in check and may put you firmly on the path of achieving your weight loss goals.

Choose coconut or extra virgin olive oil to cook with

Replace the oil you use for cooking with healthier options. Extra virgin olive oil is perfect for tossing salads, and is easily one of the healthiest fats in the world. Coconut oil contains high MCT fatty acids that are proven to improve satiety levels and boost the number of calories burned. Some studies also show that replacing regular cooking fat with coconut oil helps burn belly fat faster.

Switch to brown or black rice

Brown rice is a powerhouse of nutrients and dietary fiber. It contains phytonutrients which has links to reduction of risk of diseases like diabetes, heart conditions, and cancer. Along with fiber, brown rice also contains 1.7grams of resistant starch per serving which is a fat-burning game changer . Being a low-energy density food, brown rice can keep your stomach full without weighing you down with calories. If you want to give your palate something different to taste, try black rice which is an excellent source of antioxidants and vitamin E.

Goal: Eat More Natural Appetite Suppressants

Adding these slimming foods and natural appetite suppressants to your diet to help you achieve your weight loss goals is a great way to get started on your health and weight loss journey. With these natural superfoods you can consume fewer calories while still eating a full, balanced, and satisfying meal. Good luck!


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Ferrari, N. (2015, April 09). Making one change - getting more fiber - can help with weight loss . Retrieved April 10, 2018.

Holt, S. H., Miller, J. C., Petocz, P., & Farmakalidis, E. (1995, September). A satiety index of common foods. Retrieved April 10, 2018.

Lejeune, M. P., Kovacs, E. M., & Westerterp-Plantenga, M. S. (2003, September). Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects . Retrieved April 10, 2018.

Ludy, M.-J., & Mattes, R. D. (2011). The effects of hedonically acceptable red pepper doses on thermogenesis and appetite. Physiology & Behavior, 102(3-4), 251–258. http://doi.org/10.1016/j.physbeh.2010.11.018

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Rong Ying, Chen Li, Zhu Tingting, Song Yadong, Yu Miao, Shan Zhilei et al. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies BMJ 2013; 346 :e8539

Zemel, M. B., Thompson, W., Milstead, A., Morris, K., & Campbell, P. (2004, April). Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults . Retrieved April 10, 2018.

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