Weight loss is a common goal for many individuals, and the foods and drinks we consume play a crucial role in this pursuit. In addition to regular exercise, adopting a healthy diet is essential for achieving and maintaining a healthy weight. To help you reach your weight loss goals, we have compiled a list of 13 foods and drinks that support weight loss, backed by relevant statistics and diverse perspectives.
1.Avocados
Avocados are packed with healthy fats, fiber, and various essential nutrients. According to a study published in the Nutrition Journal, consuming avocados is associated with lower body weight, body mass index (BMI), and waist circumference. The healthy fats in avocados help to keep you feeling full, reducing overall calorie intake.
(I suggest you go read my article on avocado consumption.)
2.Green Tea
Green tea is a popular beverage known for its weight loss benefits. Research published in the American Journal of Clinical Nutrition suggests that the catechins and caffeine in green tea can help boost metabolism and increase fat burning. Additionally, green tea contains antioxidants that support overall health.
(Read more about green tea benefits)
3.Berries
Berries, such as strawberries, blueberries, and raspberries, are low in calories and high in fiber and antioxidants. A study conducted by the Harvard T.H. Chan School of Public Health found that incorporating berries into your diet may help with weight management due to their high fiber content and potential to reduce overall calorie intake.
(Read more about Health Benefits of Raspberries)
(Check out my article on the benefits of blueberries)
4.Lean Proteins
Incorporating lean proteins like chicken, turkey, fish, and tofu into your diet can aid in weight loss. A study published in the American Journal of Clinical Nutrition found that high-protein diets are effective for weight loss and weight maintenance, as protein helps to increase feelings of fullness and reduce overall calorie intake.
5.Greek Yogurt
Greek yogurt is a nutrient-rich dairy product that is high in protein. According to research from the International Journal of Obesity, consuming Greek yogurt can help with weight management and fat loss due to its high protein content and potential to increase metabolism.
6.Quinoa
Quinoa is a whole grain that is high in protein and fiber, making it a great addition to a weight loss diet. The Journal of Food Science and Technology published a study demonstrating that incorporating quinoa into meals can lead to reduced food intake, increased feelings of fullness, and ultimately support weight loss efforts.
(I suggest reading about quinoa benefits.)
7.Chia Seeds
Chia seeds are a powerhouse of nutrients, including fiber, protein, and healthy fats. A study published in the Annals of Nutrition and Metabolism indicated that incorporating chia seeds into the diet can help with weight loss and reducing waist circumference due to their high fiber content and ability to promote satiety.
8.Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are low in calories and high in fiber and various vitamins and minerals. According to a study from the Centers for Disease Control and Prevention, consuming leafy greens is associated with lower body weight and reduced risk of obesity due to their nutrient density and potential to support overall health.
9.Apple Cider Vinegar
Apple cider vinegar has gained popularity for its potential to aid in weight loss. A review published in the Journal of Functional Foods suggested that consuming apple cider vinegar may have a modest effect on promoting weight loss and reducing body fat due to its impact on appetite control and metabolism.
(I suggest that they read about the benefits of apple cider vinegar.)
10.Legumes
Legumes, such as lentils, chickpeas, and black beans, are rich in protein and fiber. A meta-analysis published in Obesity Reviews concluded that incorporating legumes into the diet can lead to modest weight loss and improved body composition, attributed to their ability to promote feelings of fullness and reduce calorie intake.
11.Nuts
Nuts are a nutrient-dense snack that can support weight loss when consumed in moderation. A study published in the European Journal of Nutrition found that including nuts in the diet can lead to better weight management and lower risk of obesity due to their potential to increase satiety and improve overall diet quality.
(I highly recommend reading our article on weight loss and nuts.)
12.Water
Staying hydrated by consuming an adequate amount of water is essential for weight loss. Research from the Journal of Human Nutrition and Dietetics revealed that increasing water intake is associated with greater weight and body fat loss, as it can help to reduce overall calorie intake and support proper hydration.
13.Oatmeal
Oatmeal is a whole grain that is high in fiber and low in calories. According to a study published in the Journal of the American College of Nutrition, consuming oatmeal can help with weight loss and reducing waist circumference due to its ability to promote feelings of fullness and regulate blood sugar levels.
Each of these foods and drinks offers unique benefits for weight loss and overall health. Incorporating a variety of these items into a balanced diet can help support your weight loss journey.
Conclusion
The foods and drinks we consume play a significant role in our weight loss efforts. By incorporating nutrient-dense and satisfying options into our diet, we can support our weight loss goals while nourishing our bodies. From the satiating properties of avocados and chia seeds to the metabolism-boosting effects of green tea, these foods and drinks provide diverse benefits for individuals seeking to lose weight.
Sources
- Nutrition Journal, Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008
- Harvard T.H. Chan School of Public Health, Berries May Ward of Parkinson’s Disease (Source: https://nutritionsource.hsph.harvard.edu/2011/02/14/berries-may-ward-of-parkinsons-disease/)
- International Journal of Obesity, Retraction: Strategies for the prevention and control of obesity in the school setting: systematic review and meta-analysis
- European Journal of Nutrition, A systematic review of the effect of yogurt consumption on chronic diseases risk markers in adults
- Journal of Human Nutrition and Dietetics, Poor quality diet is associated with overweight status and obesity in patients with polycystic ovary syndrome
