Apples
Apples contain a high fiber and water content to keep you feeling full for longer.
One study shows that people who ate an apple before a meal felt fuller than those who did not and reduced their food intake. The report suggests that apples may help with weight management.
1 medium apple contains 93 calories, 4.4 grams of fiber, 0.5 grams of protein and 0.3 grams of fat.
Avocados
Avocados help promote weight loss in several ways. These are appetite suppressant, one whole avocado can keep you full up to six hours!
This is likely due to the combination of monounsaturated fats and fiber, but they also contribute to the production of appetite-suppressing hormones in the blood.
Also, avocados contain bioactive compounds that contribute to weight loss and management.
One medium-sized avocado contains 234 calories, 10 grams of fiber, 3 grams of protein & 21 grams of fat.
Blueberries
Blueberries are not only a satisfying and natural sweet treat, but they contain flavonols, flavonoid polymers, and anthocyanins that contribute to weight loss. They are also a significant source of antioxidants, which are linked to weight loss.
The primary natural antioxidant they contain is called Catechins, which trigger the fat-burning genes in your belly. Along with a healthy, low-fat diet, blueberries will help you burn belly fat.
1/2 cup of blueberries contains 39 calories, 1.6 grams of fiber, 0.5 grams of protein & 0.2 grams of fat.
Broccoli
Broccoli is high in fiber, which contributes to satiety and, therefore, weight loss. This low-calorie, protein-packed veggie also contains micronutrients and phytochemicals that support weight loss and break down fats quicker.
Broccoli is also 90 percent water, and when you take into account its high fiber count with that, broccoli is very filling.
Broccoli is also an excellent source of folic acid and magnesium, which help manage stress and anxiety. This is important when it comes to weight loss because stress can cause things like overeating and sugar cravings.
1 cup of raw broccoli contains 31 calories, 2.4 grams of fiber, 2.5 grams of protein, and 0.4 grams of fat.
Brussel Sprouts
Brussel sprouts contain phytonutrients that help decrease belly fat. This high-fiber veggie with a low glycemic index supports gut health and aids digestion.
Additionally, the dietary fiber found in brussel sprouts increases stool frequency to relieves constipation, and regularity of the digestion system is imperative to weight loss and management.
1 cup of brussel sprouts contains 38 calories, 3.3 grams of fiber, 3 grams of protein & 0.3 grams of fat.
Cabbage
Cabbage is a low-calorie veggie that contributes to better gut health and contains essential nutrients and antioxidants without adding many calories to your diet.
1 cup of chopped cabbage contains 22 calories, 2.2 grams of fiber, 1.1 grams of protein & 0.1 grams of fat.
Eggs
Eggs are high in protein, at least considering their relatively low-calorie count. Many people attempting to lose weight will opt for just the egg whites, however the yolks in eggs contain a high amount of choline, a micronutrient which boosts metabolism.
The yolk also contains all of the vitamin D of an egg, and one study suggests that vitamin D reduces excess belly fat because larger waistlines are linked to a vitamin D deficiency.
One large egg contains 78 calories, 0 grams of fiber, 6 grams of protein, & 5 grams of fat.
Grapefruit
Contrary to popular belief, grapefruit does not have unique fat-burning properties. What grapefruit has is a high fiber and water content to keep you full and eat less.
One study shows that those who ate half of a grapefruit three times per day before every meal lost two more pounds than those who did not, suggesting that grapefruit leads to moderate weight loss.
1/2 grapefruit contains 52 calories, 2 grams of fiber, 0.9 grams of protein & 0.2 grams of fat.
Kiwi
The Kiwi fruit is known to naturally boost digestion, which is essential for sustainable weight loss. The primary way Kiwi does is through the enzyme actinidin, which digests the body’s proteins.
1 kiwi contains 42 calories, 2.1 grams of fiber, 0.8 grams of protein, and 0.4 grams of fat.
Navy Beans
While most beans and legumes are beneficial for weight loss in various ways, navy beans are exceptionally high in fiber. Fiber expands as it absorbs water, which slows down digestion and keeps you feeling full longer, making it easier to eat less.
One study shows that a diet high in navy beans is equally as effective as nutritional counseling when it comes to reducing both blood sugar and waist circumference for obese adults.
One cup of navy beans contains 70 calories, 19 grams of fiber, 6 grams of protein, and 0.7 grams of fat.
Pineapple
This tropical whole fruit contains bromelain, an enzyme with anti-inflammatory properties that work to decrease belly fat. This enzyme also works alongside other enzymes, such as lipase, to burn fats and promote quicker weight loss.
As with other fruits, the only thing you need to be mindful of is the sugar content, which will have the opposite effect on weight loss.
1 cup of pineapple contains 83 calories, 2.3 grams of fiber, 0.9 grams of protein & 0.2 grams of fat.
Salmon
Salmon is an excellent source of lean protein, which is critical for weight loss. Like other fatty fish such as mackerel, tuna, and sardines, salmon has a high omega-3 fatty acid content.
As per this report, Omega-3’s help increase satiety, thereby reducing one’s appetite and, in this way, contributing to weight loss by burning fat.
Fish oil also impacts weight loss by increasing your metabolic rate, which correlates to the number of calories you burn each day.
Three ounces of salmon contains 177 calories, 0 grams of fiber, 17 grams of protein & 11 grams of fat.
Spinach
Spinach is high in both water and fiber, which induces satiety without adding many calories at all. This leafy green also contains thylakoids that can help release the hormones in your body that make you feel full.
1 cup of raw spinach contains 7 calories, 1 gram of fiber, 0.86 grams of protein & 0 grams of fat.
Tomato
Tomatoes trigger carnitine production, an amino acid that plays a critical role in regulating fatty acids and energy metabolism.
In addition to their high fiber content, tomatoes also have a high content of 9-oxo-ODA, which decreases the blood’s lipids to promote weight loss.
1 medium tomato contains 22 calories, 1.5 grams of fiber, 1.1 grams of protein & 0.2 grams of fat.
Yogurt
Our bodies are full of both good and bad bacteria. Yogurt contains probiotics that positively impact the ratio of “good” or “helpful” bacteria in your gut.
By keeping your gut healthy, this whole food boosts metabolism, which helps in burning excess fat and result in weight loss.
The combination of calcium and protein in yogurt, namely Greek yogurt and low-sugar yogurt, also help to burn fat faster.
One study found that obese adults who consumed three servings of fat-free yogurt each day lost 22% more weight than those who just cut calories.
1/2 cup of nonfat Greek yogurt contains 59 calories, 0 grams of fiber, 10 grams of protein & 0.4 grams of fat.
