5 Tasty Foods That Help You Lose Weight

Rye bread

Whole grain rye bread and other rye products make for delicious high-fiber choices. You may already know that a diet rich in fiber can help you shed those unwanted pounds. Fiber keeps us feeling fuller, longer—which makes it easier to snack less. Did you know that some high-fiber foods may actually cause us to absorb fewer calories that we do eat? A recent study in Sweden found that people eating rye bread absorbed less calories compared to people eating refined low-fiber bread. The researchers reasoned that the high-fiber rye bread prevented some of the calories from being fully digested. Now that’s something to toast to!

Avocados

Although technically a fruit, avocados are not sweet and contain very little sugar. Instead, they are composed primarily of fat, making them extremely calorie dense; just one fruit tops out at 300 calories. Despite this, people who indulge in avocados tend to weigh less, eat better, and have a smaller waist size! Why so? The key to its metabolism-boosting power may be its ability to induce a feeling of fullness. In 2011, researchers in Spain found that study participants eating one half of an avocado with their lunch reported much less hunger following their meal than those who ate an avocado-free lunch. Several mechanisms are thought to be at play, including the fruit’s high fiber content and the satiating effects of its healthy plant-based fats. Just be sure to watch your portion size! Avocados make a delicious substitute for mayonnaise on a sandwich. Or try this super-quick guacamole recipe: Mix 1 cup salsa, 3 avocados, 1 tablespoon of lemon juice, and salt as desired.

Almonds

Almonds are high in fat and are very energy-dense. Just one-half cup packs in more than 300 calories. You would think that if you’re watching your waistline, you might want to stay away. Yet numerous studies have shown that almonds (and most nuts!) might suppress hunger and reduce belly fat. One such study found that over 12-weeks, people with type 2 diabetes that consumed a serving of almonds with starchy meals (think: ¼ of a cup of almonds in oatmeal or 2 TB of almond butter on toast) led to improvements in blood sugar control and weight loss. Almonds are heart protective and have been found to decrease blood sugar spikes after meals, making them a very important and healthy addition to the diet. Whole, unsalted almonds are a great snack, unsweetened almond milk is delicious and has only a slightly nutty flavor to it, and almond flour is available to use to replace refined flours in baked goods.

>Scallops

Dishing up 17 grams of protein in under 100 calories per 3 oz. serving, these delicious mollusks provide a low-calorie, low-fat seafood dish. Not only are scallops a good source of omega-3 fatty acids, but unlike most animal foods, scallops provide plant sterols that may help to reduce cholesterol absorption. Scallops provided vitamin B12 and important nutrient for good health. In the body, vitamin B12 converts homocysteine, an inflammatory agent, into benign chemicals. High levels of homocysteine are associated with an increased risk of cardiovascular problems, so keeping levels low is very beneficial. Scallops, particularly farmed scallops, are also considered a best choice for sustainable seafood by the Monterey Bay Aquarium Seafood Watch—which means you’ll be shrinking your carbon-footprint along with your dress-size! Always buy scallops from a safe food purveyor. Try pan-frying scallops with a little bit of olive oil, add lemon juice, garlic, salt and pepper. Serve over brown rice or whole-wheat tabouli, with a side of steamed vegetables. Scallops cook really fast, making them a great choice for an elegant, fast, healthy meal.

Seeds

Eat like a bird—literally! Seeds like sunflower, flax, chia, sesame, and hemp may help you to lose weight where it’s most harmful—around the middle. Studies show that diets high in healthy fats (such as the type found in seeds) are associated with a smaller waist size. In fact, overindulging in these fats may increase muscle up to three times more than the same amount of calories from saturated fats, according to a study published this year in Nature.

Want the benefit of seeds without having to peel shells? Here some convenient and nutritious way to incorporate seeds into your diet:

  • Spread sunflower seed butter on toast—or better yet, double up with whole grain flax seed bread!
  • Use tahini in your favorite hummus or Baba Ghanoush recipe.
  • Mix flax or chia seeds into your usual corn meal when breading fish or chicken.

All of the above foods can be part of a healthy diet focused on real whole foods! To learn how to eat more foods that are good for your health and waistline read: How to Eat Right and Get Out of the Fad Diet Trap.

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Type2Diabetes.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.
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