Not all calories are created equal.
Different foods pass through different metabolic pathways in the body.
They can have dramatically different effects on hunger, hormones and how many calories you burn.
Here are the top 20 weight-friendly foods in 2019 that are supported by science.
1. Whole eggs
Once feared to be high in cholesterol, whole eggs have been back.
Although eating lots of eggs raises “bad” cholesterol levels in some people, it is one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very saturated.
2. Leafy Greens
Leafy greens include kale, Swiss flour, spinach, cabbage and a few others.
They have many properties that make them ideal for a weight loss diet, such as low calories, carbohydrates and full of fiber.
Eating leafy vegetables is a great way to increase the size of your meals, without increasing calories. Many studies suggest that low-energy diets and diets make people eat less calories overall (Source).
It’s really an excellent addition to your weight loss diet. Not only is it low calorie but also high in fiber that helps keep feeling full.
Fatty fish like salmon are incredibly healthy and very satisfying, making you full for many hours with relatively few calories.
Salmon contains high-quality protein, healthy fats and many important nutrients.
Fish and seafood in general may provide a large amount of iodine.
This nutrient is essential for proper thyroid function, which is important to keep your metabolism optimized(Trusted Source)
4. Cruciferous vegetables
Crusader vegetables include broccoli, cabbage, cauliflower and Brussels sprouts.
Like other vegetables, they are rich in fiber and tend to fill incredibly.
Moreover, these types of vegetables generally contain sufficient amounts of protein.
They are not as high in protein as animal foods or legumes but they are still high compared to most vegetables.
Cruciferous vegetables are low in calories but rich in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but can also improve your overall health.
5. Lean beef and chicken breast
Meat has been written off unfairly.
Many health problems have been blamed despite the lack of good evidence to support these negative claims.
Although processed meat is unhealthy, studies suggest that unprocessed red meat does not increase the risk of heart disease or diabetes(Trusted Source).
According to two large review studies, red meat has very little to do with cancer in men and has nothing to do with women(Trusted Source).
The fact is that meats are weight loss friendly foods because they are rich in protein.
Protein is the most complete nutrient, and eating a protein-rich diet can make you burn up to 80 to 100 extra calories a day.
Studies have shown that increasing your protein intake to 25 -% of your daily calorie intake can reduce cravings by 60%, reduce your desire for a late night snack by half and cause weight loss of approximately one pound (0.45 kg) in the week.
6. Boiled Potatoes
White potatoes seem to have fallen out of their favor for some reason.
However, they have many properties that make it an ideal food – whether for weight loss or optimal health.
They contain an incredibly diverse variety of food – a little of almost everything you need.
There were even accounts of people who did not live on potatoes alone for long periods of time.
They are high in potassium, a nutrient that most people don’t get, and it plays an important role in controlling blood pressure.
On a scale called the satiety index, which measures how filling different foods, boiled white potatoes recorded the highest level of all foods tested(C).
7. Beans and legumes
Some legumes and other legumes can be beneficial for weight loss.
This includes lentils, black beans, beans and some others.
These foods tend to be high in protein and fiber, two nutrients that have been shown to lead to satiety.
They also tend to contain some resistant starch.
The main problem is that many people find it difficult to tolerate legumes. For this reason, it is important to prepare them in the right properly.
8. Cottage cheese
Dairy products tend to be high in protein.
One of the best is cheese, which – calorie calories – is mostly a protein that has very few carbohydrates and a little fat.
Eating homemade cheese is a great way to increase protein intake. It’s very saturated, making you feel full with a few calories.
Dairy products are rich in calcium, which helps burn fat(D).
Most health experts agree that fruit is healthy.
Many population studies have shown that people who eat most fruits (and vegetables) tend to be healthier than people who don’t(E).
Of course, the relationship is not equal to causality, so these studies do not prove anything. However, the fruits have properties that make them easy to weight.
10. Full-fat yogurt
Yogurt is another excellent food for dairy products.
Certain types of yogurt contain probiotic bacteria that can improve bowel function.
Having a healthy intestine may help prevent inflammation and leptin resistance, one of the main hormonal factors of obesity.
Be sure to choose yogurt with live and active cultures, because other types of yogurt contain almost no probiotics.