8 Foods to Eat More If You Want to Lose Weight

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By Captain's Crew July 23, 2019
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apple and bowl on table

We all know losing weight, and subsequently maintaining it, is no easy task. Especially when temptations such as calorie-rich foods are all around us and even manage to hinder the weight loss attempts of the most determined of dieters.

To help you increase your odds of success and shed the unwanted pounds, take a look at this list of foods you should eat more if you want to lose weight, as recommend by nutritionists. Add them to your diet and enjoy their proven weight-loss benefits!

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Apples

Apples are extremely popular and healthy fruits, with numerous perks. If you want to lose weight, eating more apples can also help you keep pounds away.



One reason is that they contain about 85% water, which makes them very filling. Filling foods usually reduce appetite and promote a lower calorie intake. More than that, apples are rich in weight loss friendly fiber. A medium apple has around 4 grams of fiber, which translates into 11% of the recommended fiber intake for men and 16% for women.

asparagus

Asparagus

Another fiber-rich ally for your weight loss plan is asparagus. This green veggie is low in fat and provides only 40 calories per cup, while packing 4.5g of protein and 4g of fiber (soluble and insoluble).

Fiber is slowly digested by the body, keeping you satiated for longer, thus making asparagus a perfect choice in your weight loss attempts. While helping the scale go south, asparagus also provides you with important vitamins and minerals such as A, C, K and folate, calcium and iron.

Potatoes

Potatoes are usually considered weight-loss saboteurs but when part of a healthy diet, they can actually help you lose weight instead of gaining it.

Plain potatoes have around 160 calories, no fat and around 4 grams of fiber. Plus, they are rich in vitamin C, potassium ad vitamin B6. Due to their fiber ad resistant starch, they rank top in terms of satiety, making them a good choice if you’re trying to lose weight.

Just pay attention to how you prepare them. No frying, turning them into chips or covering them in sour cream.

white beans

Beans

If you have been avoiding beans for their gassy reputation, just know you’ve been missing out on their weight loss perks.



Kidney beans, chickpeas or soybeans are all high in fiber and protein, helping you eat less and reduce your calorie intake. The soluble fiber in beans has a great satiating power while the 7 grams of plant-based protein control the hunger and satiety hormones.

Beans also have a low glycemic index, keeping hunger pangs away by keeping stable energy and blood sugar levels.

eggs

Eggs

When it comes to weight-loss breakfast options, eggs reign supreme. They are rich in protein, low in calories and packed with 13 essential nutrients and healthy fats.

Eggs provide around 6 grams of high-quality protein, helping you feel satiated and eat less throughout the day. Being high in protein, eggs also boost your metabolism to burn an extra of 80-100 calories per day, due to their thermic effect.

Eggs are cheap, easy to prepare and incorporate into any weight-loss diet, making them eggceptional!

Cottage cheese

Just like eggs, cottage cheese may work just as well in making a good breakfast choice when trying to lose weight. That’s because it is low in calories, with 160 calories per serving, high in protein and calcium to keep you full and satiated and stimulate fat-burning.



It is quite versatile and can be successfully mixed with cinnamon, nutmeg or fruit slices for a sweet treat or paired with baby carrots, celery sticks or cucumber slices for savory snacks.

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Citrus fruits

If you’re trying to lose weight, you might want to add some citrus fruits to your list next time you go shopping. That’s because oranges, lemons or grapefruits are extremely low in calories, between 35 and 62 calories to be more specific, and rich in fiber and water.

The 3-4 grams of fiber citrus fruits provide, help you maintain a sense of fullness and satiety and reduce your calorie intake at the next meal. They’re juicy, sweet and keep you satisfied! What’s not to like about citrus fruits?

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Berries

Naturally sweet and delicious, berries are also ideal for any weight-loss diet due to being low in calories and high in fiber. They also include high amounts of pectin, a soluble fiber than boosts satiety and reduce cravings. Apart from helping you trim down, berries can also lower cholesterol and abdominal fat.

When part of a low-fat diet, berries can also lower triglycerides and improve insulin resistance. They are cholesterol free, highly nutritious and extremely versatile.

 

 

Curious to know if you're within a healthy weight range? Then look no further than this fast and efficient BMI calculator to figure out where you sit on the scale and what is your ideal body weight.
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