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May 7, 2015

Eat To Lose Weight? You Bet!

dietCalories are calories, right? Traditional wisdom says that to lose weight you just need to take in fewer calories. And to some extent, that is true, because if you reduce your caloric intake, you will begin to burn the fat that is stored in your body to compensate.

Over the years, however, we have learned more about metabolism, about foods that help to burn calories faster, and about those foods that will actually contribute to losing that weight! Based upon our “new” knowledge, there are certain foods that we should be consuming. So here’s your list before you hit the grocery store again.

  • Anything high in water content. Why? Because water gives you a feeling of being fuller. Yes, it leaves your body quickly, but you can always replace it with more water to feel full again. And there are plenty of foods that contain water to make you feel full – fruits and veggies to be exact. And, if you look at cultures whose diets are really high in fruits and veggies, you won’t find many overweight people.
  • Protein rich foods: If you increase your protein intake to at least 30% of your total daily diet (some recommend 50%), you will lose weight.  Eggs and red meat have gotten a bad rep over time, because of concerns for cholesterol. Doctors have changed their minds on this more recently, and now recommend lean red meat and eggs. The weight loss value is that these two items make you feel fuller longer, and so your cravings are reduced.

Other protein rich foods, which also include healthy fats, are salmon, tuna, mackerel, and trout, although they are not as “filling” as some non-meat, high protein items such as beans.

  • Leafy Greens: No, a bowl full of lettuce or spinach will not make you feel full. However, you can use leafy greens as a very large side dish to add volume to your meal, and, combined with other foods, it will add to your full feeling.
  • Whole Grains: These are high in carbs, so you may want to be moderate in your intake. However, rice and oats, in small helpings, really do add to that “full” feeling. They make great sides. Think about a grilled chicken breast on a bed of seasoned rice with a large salad. You will be “full” for a long time.
  • Grapefruit: This food deserves a category all its own, because studies do show that eating ½ of one 30 minutes before a meal will definitely curb your appetite. Quite a few studies have shown that people who follow this regimen lost an average of 3.5 pounds every 12 weeks. (
  • Chili Peppers: These little babies have an ingredient called capsaicin, which actually reduce appetite and increase fat-burning.

Be Smart About Snacking

Snacking is all about behaviors. It’s so easy to pick up a fat and sugar-filled snack at the local quick shop. But there are healthy, non-fattening snacks that can fill you up. (  Remember fruits with a lot of water? How about nuts, whole grain cereals, pretzels or popcorn? And if you eat these kinds of snacks in between meals, you will eat less at those meals.

Author Dianna Labriean proffesional writer.

General Thoughts

1 comment so far

  1. najia on 02.13.2018 at 4:04 pm | permalink
  2. Nice post but i wanted to fit i’m very weak i need Calories but nice post

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