7 Foods That Help You Lose Weight

Oatmeal with blueberries

Don't get sucked into the idea that food is your enemy when you're trying to lose weight. In fact, it's just the opposite: Befriend the right foods, and the pounds are much more likely to peel off than if you just try to cut calories across the board. Here, seven foods known to nutritionists to boost your metabolism and make it easier to lose weight.

1. Oats

Wait a minute -- aren't oats a carb? Yes and no. Oats are a whole grain, and they're high on what nutritionists call the "satiety index," meaning oats have tremendous power to make you feel full. Not only that, they're also high in soluble fiber, so they cut cholesterol and blood fat. Oats digest slowly, so they don't raise your blood sugar, and they keep you feeling filled up well into the late morning. Old-fashioned steel-cut and rolled oats, with up to 5 grams of fiber per serving, are best, but even instant oatmeal has 3 to 4 grams of fiber per serving.

2. Eggs

Nutritionists have been trying for some years to restore the reputation of the lowly egg. No longer thought to be a cholesterol-booster (eggs contain a different type of cholesterol than that in humans), eggs are a concentrated form of animal protein without the added fat that comes with meat. Dietary studies have repeatedly found that when people eat an egg every morning in addition to (or instead of) toast or cereal, they lose twice as much weight as those who eat a breakfast that's dominated by carbs.

3. Yogurt and skim milk

Studies in reputable publications such as the Journal of Obesity (in addition to the controversial ones funded by the National Dairy Council) show that the combination of calcium, vitamin D, and low-fat protein in skim milk and nonfat yogurt trigger weight loss and help build and maintain lean muscle.

More foods that help you lose weight

4. Apples

To keep the pounds at bay, eat an apple -- or two -- a day. Numerous studies have found that eating an apple a half hour to an hour before a meal has the result of cutting the calories of the meal. Why? The fiber in the apple makes you feel full, so you eat less. Recent research suggests eating apples has other benefits, too. The antioxidants in apples appear to limit glucose absorption and prevent metabolic syndrome, the combination of high cholesterol, high blood pressure, and prediabetes that tends to accompany thickening around the waist. Also, apples are high in pectin, which binds with water and limits the amount of cholesterol and lipids in your blood.

5. Red meat

Not exactly what you think of as a diet food, right? And you're certainly not going to lose weight by eating nothing but steak. But it's interesting that research in the American Journal of Clinical Nutrition compared diet results for women who ate lean red meat and those who didn't and found that the meat-eaters lost more weight. The study results were most noticeable in women who already had metabolic syndrome. Experts think the dense protein in lean red meat helps you maintain muscle mass -- but of course this assumes you're exercising to build that muscle.

6. Cinnamon

This simple spice appears to have the power to help your body metabolize sugar, according to surprising data that came out of a USDA study involving diabetics. Eating as little as 1/4 to 2 teaspoons of cinnamon a day was found to increase insulin levels significantly, reducing blood sugar levels. Cinnamon also cut cholesterol from 10 to 25 percent. So add cinnamon to smoothies, sprinkle it on your cereal, or flavor your coffee with it -- particularly if you take your coffee with cream and sugar. The cinnamon will boost the health benefits of the coffee while helping your body rid itself of the added sugars.

7. Almonds and almond butter

Another counterintuitive choice; aren't nuts and nut butters supposed to be incredibly fattening? Well, almonds are calorie-dense, but they also pack a huge nutritional punch -- and they they help counteract cholesterol and triglycerides, too. One study in the American Journal of Clinical Nutrition found that eating almonds, along with other cholesterol-lowering foods such as fiber and soy protein, was as effective as taking a statin. Spreading almond butter on your morning toast gives you a nice protein boost while preventing the carbs in the toast from spiking your blood sugar.


6 months ago, said...

Thanks for sharing this great post. Some people, live without food for losing weight. It brings them to weakness or other health problem. If you want to lose weight, keep a proper diet by which your body can gain the requires the amount of protein and vitamins. Do some extra body activity like yoga and exercise. These things work really and finally you have lost some extra muscles.


9 months ago, said...

keep me in touch


12 months ago, said...

I need help I just finished treatment for NHL. And grIned a lot of weight. I also have bad knees I am a female and 68 years young. Need lots of advice


over 1 year ago, said...

really fantastic article to lose weight and have perfect healthy body, particularly the gaining muscle stuff you talked about .Have you seen the other site on men women perfect health care program, it's similar to yours Men Women Health Care Program


over 1 year ago, said...

I love almonds as well as pistachios, just wish they weren't so expensive! As a reminder, remember to pair these foods this with an actual weight loss plan for lasting results. You must approach your weight loss as a combination of habits that promote an overall healthy LIFESTYLE. That's the "secret" to weight loss strategies that actually work. In fact, check out the following article that does a wonderful job of explaining the key factors in an effective, long-term weight loss strategy: fatfreeme.net/big5


over 1 year ago, said...

I am doing everything except the oatmeal and red meat. I will focus on those two. This article was very helpful. Thank you.


over 1 year ago, said...

Can anybody tell me since when eating red meat can help you lose weight?


about 2 years ago, said...

I need help to lose weight


over 2 years ago, said...

I'm both diabetic and high on cholesterol, so I read your recommendation with some ambivalence but your description was very clear and felt some somewhat safe in accepting them.


over 2 years ago, said...

I enjoyed this short article because it is uncomplicated and to the point. It was easy to see why certain foods, like eggs or oats, are good, but really good for you when you are trying to maintain a healthy weight when doing all the things involved in caregiving, working, taking care of the children, spouse, etc.


over 2 years ago, said...

With all the contradictory information available, I had become confused about which foods are helpful and which are not. This rather brief article laid out the issue in a simple manner. Even better, it explained how these foods work within the body and what effects one can expect to have. I appreciate articles like this one. Thanks!


over 2 years ago, said...

The information on Almonds. Also additional informarmation on Cinnamon - we do use it every day on our oat and bran meusli (home-made) which we have with fresh fruit salad and yoghurt(low fat), but did not realise it helps cut cholesterol too! Thank you for the educational information.


over 2 years ago, said...

Can curry and ginger help in weight loss


over 2 years ago, said...

About cinnamon: I'd been using it in my espresso once or twice a day for years, no noticeable results of any kind, but then I read that the kind of cinnamon you find at coffee counters and in stores is "cassia", from Indonesia, which does next to nothing. What truly affects blood sugar is Ceylon cinnamon, which is more expensive (of course!) and milder and sweeter in taste, but that certainly packed a punch for me (trying to lower and level out high blood sugar). I put a medium capsule full in coffee, and an hour later had a hypoglycemia attack (*low* blood sugar -- cold sweat, dizzy, stomach pain, nausea)! Now I use a third of a medium capsule full at a time, and have no more trouble. It's not easy to find, but I buy it by the ounce at Sprouts grocery store (emphasis on "natural" foods), bulk food section. One ounce goes a long way. I fill my own capsules, bought empty, cheap for a small sack of them. It's messy, but it works! Have also been advised to eat the whole egg, NOT just the whites, for lower cholesterol levels.


over 2 years ago, said...

Excellent, useful, clear and concise, all the info I need to live the best I can. You are really brilliant at doing what you do. Thank you and God bless you richly.


over 2 years ago, said...

I find this article somewhat misleading. I am 68 yrs old, got into a "can't lose weight" situation after suffering a severely sprained ankle and 6 mos of inactivity. I participated in Cross Fit, walked 1.5 mi each day, dieted, etc. and still could not lose weight. Then I viewed JJ Virgin on public tv and started following her eating plan which involves eliminating 7 foods, foods that are inflammatory. I not only decreased my fibromyalgia pain 50%, I have lost 13 lbs in 4 months, and this included eating normally at Thanksgiving. Dairy products and eggs are two of the foods I eliminated. I feel the milk industry has done a number on all of us, including you. Milk is for baby cows; man is the only animal that drinks milk beyond weaning; and man is the only animal that drinks the milk of another animal. I think you need to reconsider this list!!!!


over 2 years ago, said...

Thanks for the information. Now I don't need to be worried about eating eggs and yogurt. A friend of mine told me about trying something which is specific for woman and she has a point because man and woman biologically are not the same. Then I said to myself that there's no harm in trying so I tried and it worksYou can check it out here http://bit.ly/17sVNX6


almost 3 years ago, said...

This article was fantastic. I learned more about nutrition and losing weight.


almost 3 years ago, said...

During a TIA my husband lost the ability to understand a simple statement. That's not confusion, it's kind of beyond. If you could put this in better words, maybe. We had no idea it was a TIA.


about 3 years ago, said...

General information is always helpful. I am tired of all the diets, counting calories, misinformation, etc. All I want to do is loose weight. It should not be that hard. I specially liked the explanations for each item on the list. It's a little less scary.


about 3 years ago, said...

I found, almost by chance, that 4 almonds a day raised my HDL from a struggling 35 to 65. I was totally amazed. It was almost miracle to me.


about 3 years ago, said...

very informative and educational. Would like to read your comments in the future


about 3 years ago, said...

nothing I haven't already read. but I will try some of these tips. Thank you


about 3 years ago, said...

It's great to know what actually works!!!


about 3 years ago, said...

The info on apples was suprising and I'm glad to hear it since I love them.


about 3 years ago, said...

The Red Meat. I was so surprised.


about 3 years ago, said...

I enjoy reading and have open my ears as I am having cholestrol


about 3 years ago, said...

Good stuff!


about 3 years ago, said...

nothing really found the page and information great


about 3 years ago, said...

Excellent piece on prediabetes - very well explained how glucose is broken down in various organs and cells in the body and how fat gets built up in our systems. Keep up the good work. Our health is definitely our wealth. Regards. Patrick.


about 3 years ago, said...

The information given in these documents are very helpful to keep Blood sugar and blood pressure under control and also to keep the body weight in proper order, by removing ecess fat in the body.