Foods contain proteins, fibers, and many other substances that can affect losing weight. Some foods can make you burn more calories, or make you lose your appetite or even both.
So, read about 10 different foods and drinks that will make you lose weight, along with evidence.
Nuts contain a high amount of fats, but they help you lose weight. They have a lot of proteins, healthy fats, and fibers; however, they do not have a lot of carbohydrates.
Due to nuts’ structure, the body cannot easily absorb the calories; even 10-15 percent cannot be absorbed (1). If you want to feel full by consuming fewer calories, eat nuts because they are very satiating. Also, they can improve your metabolism (2).
Those who consume nuts have a lower weight. Also, some trials show that nuts reduce the waist size. (3, 4, 5, 6). According to one research, bigger weight loss was noticed in the diet with almonds than a diet with complex carbs (7).
All in all, nuts and peanuts belong to the group of foods that contribute the most to losing weight. They can feed you up, improve your metabolism, and many calories cannot be absorbed, so they are wasted.
2. Coconut Oil
Coconut oil contains a different kind of fats.
It’s fats consist of medium-chained triglycerides that are fatty acids. They are absorbed in a different way and have powerful biological effects (8).
According to some studies, these triglycerides can make you fed up, so you would eat 256 fewer calories each day. Also, it will increase the number of calories you burn up to 120 a day (9, 10).
Some researchers wanted to know if humans can lose weight with the help of coconut oil. They discovered that people did not lose weight, but those who consumed 30ml of the coconut oil daily got a smaller waist (11, 12).
This means that coconut oil helps you get rid of the harmful stomach fats that are pressuring your organs. To sum up, the medium-chain triglycerides found in coconut oil decrease your appetite, burn your fats and help you get rid of that unwanted belly fat.
3. Boiled Potatoes
The way you prepare potatoes for eating may make you fatter or skinnier. The delicious French fries and chips are high in fats, but the whole plain potatoes are not.
Satiety index is a scale that measures the potential of foods to make you fed up and eat fewer calories. It is interesting that white, boiled potatoes are at the top of the scale (13).
This means that eating more potatoes makes you eat less anything else. Some evidence shows that the reason behind this is a protein called protease inhibitor 2, contained in potatoes. This protein affects the appetite hormones in a positive way. However, this should be studied more (14, 15).
To get a better effect in losing weight, you should eat the boiled potatoes cold. This way, their resistant starch which is a substance as fibers, is increased and helps in losing weight (16, 17).
Summing up, this kind of potatoes make you skinnier by feeling fed up. You would consume fewer calories.
Coffee is not that bad as people think. This beverage is healthy and rich in antioxidants and bioactive mixtures (18). According to evidence that the ingredient in coffee, caffeine can speed up the burning of fats and help you control your weight (19, 20).
As a matter of fact, caffeine boosts metabolism briefly by 3-11 percent and increases the burning of fats briefly up to 10-29 percent (21, 22, 23, 24).
One study says that consuming 4-6 cups of coffee may help you spend extra 79-150 calories on a daily basis (25). Anyway, the organism can get used to the effects of caffeine, so people who consume coffee each day, would not get results.
To conclude, the caffeine speeds up the metabolism and helps you lose the extra fats.
5. Fish and Lean Meats
Proteins are the best help for losing weight. Foods that contain some really quality proteins are lean meats and fish. According to studies, consuming a lot of proteins can speed up your metabolism by burning 80-100 calories each day, even 260 calories as another study show (26, 27, 28, 29).
A different study says that women who ate protein of 30% calories, consumed 441 fewer calories daily. This way, they managed to lose about a pound of their weight on a weekly basis, even without being careful with other foods (30). Hunger for a snack in the middle of the night can be reduced by this high-protein diet. Also, it stops getting back the lost pounds of weight (31, 32).
So, if you desire to lose weight and not regain it, try to increase the intake of proteins. It is not easy to eat enough proteins, so it would be good if you use a nutrition tracker, such as Cron-o-meter. This way, you can be sure you consume enough proteins. In a word, fish and lean meat are a source of high-quality protein, and a protein diet is extremely effective.
6. Apple Cider Vinegar
The natural health community know about the great number of benefits of the apple cider vinegar.
It has an effect in lowering the blood sugar after consuming food high in carbohydrates and may affect your weight (33, 34). Drinking apple cider vinegar along with a high-carb food can feed people up, and they would eat 200-275 fewer calories (35, 36).
According to a study, taking 1-2 tbsps. of apple cider vinegar on a daily basis helped in losing 2.6-3.7 pounds during 12 weeks (37). As has been noted, vinegar lowers your appetite and may help you lose weight.
7. Green Tea
One more beverage that helps you lose weight is green tea. It contains caffeine, so it causes fat burning. Nonetheless, this tea has some other substances that could give you effect.
One of the substances is the antioxidant, EGCG. It can heighten the activity of norepinephrine and help in freeing the fatty acids from the fat stores (38, 39).
As some studies show, green tea can speed up your metabolism by 3-4 percent, and burning of fats by 17 percent (40, 41, 42). Even though the evidence is not clear, studies showed that the tea could help you in losing belly fats (43, 44, 45).
As shown above, green tea has caffeine and EGCG that speed up metabolism and fat burning. A few studies showed that could cause fat loss around your belly.
8. Hot Peppers
When you think about hot peppers, what comes to mind are chili peppers which contain capsaicin. This substance lowers your appetite and speeds up your metabolism (46, 47, 48).
Due to this, capsaicin is a famous ingredient in supplements that help you lose weight. Eating more spicy meals may help you lose weight, of course, if you like taking it.
Since the organism can get used to the substance, people who eat spicy foods often may not get results (49, 50). After all, the capsaicin lowers appetite and heightens far burning.
You all know that drinking water is extremely beneficial. Also, it has a positive effect in losing weight. If you drink half a liter of water, your metabolism may speed up to 30 percent during a period of 1-1.5 hours (51).
The best way is to drink cold water due to the fact that your body needs to spend energy or calories to warm the water to the temperature of your body. You should drink water before eating.
People who drink half a liter of water, 30 minutes before eating a meal, feel fed up. Also, this helps people in burning fats, so the result would be losing more weight, up to 44 percent (52).
In summary, drinking water before eating may help you lose weight.
10. Whole Eggs
On the list of the healthiest and nutritive foods belong the whole eggs. Earlier, people believed that eggs contained high levels of cholesterol. However, new studies reveal that have insignificant effects on the cholesterol in the blood (53, 54).
Also, some influential studies discovered that having eggs for breakfast can help you lose weight. According to one study, those who ate eggs in place of bagels felt more fed up, so they consumed fewer calories in 36 hours (55).
Although eggs and bagels had an equal number of calories, eggs caused 65 percent better weight loss than bagels, as another study reveals (56). Nevertheless, if you are unable to eat eggs, that is okay. You can take any food that is high in proteins and nutritive for breakfast.
In conclusion, consuming food high in proteins makes you fed up, and you would eat less. Finally, the best news is that instead of removing food and drink products from your daily diet, you add them.