20 Foods That Inspire Weight Loss and

Won’t Leave You Hungry

Usually satisfying foods and those that aid in weight loss are not synonymous.
However, there is a multitude of foods that are both satisfying and can help you
lose weight. Now that summer is in full swing, you do not want to be fueling your
body with foods that may be working against your weight loss or make you feel
bloated right before you have to put a swimsuit on.

Each of these 20 whole foods has been scientifically proven to aid in healthy
weight loss, one way or another. Keep reading to see how you should add them
to your diet.

1. Milk

Milk can sometimes get a bad rap, but it has a lot of health benefits. According to
research published in Nutrition, Metabolism and Cardiovascular Diseases, three
servings of low-fat milk per day, when paired with reducing overall calorie intake,
can help you lose more fat than dieting without the milk.

As an added bonus, milk can also preserve muscle mass.

2. Matcha Powder

Green tea matcha powder is rich in epigallocatechin gallate, a type of antioxidant

that has been linked with numerous health benefits, including weight loss. A
study published on PubMed found that women who drank four cups of matcha
tea per day saw fat oxidation during 30 minutes of brisk walking.

3. Pears

Fiber is what keeps you full longer and helps curb your appetite and cravings,
and pears have 24 percent of your recommended daily fiber. While delicious raw,
try them in a variety of dishes for every meal.
4. Almonds

Almonds are among the lowest-calorie nuts and offer calcium, healthy fat,
protein, and fiber.

One study published on PubMed found that when 15 percent of a diet’s calories
came from almonds, body weight, total fat percentage, and blood pressure
decreased over the course of 12 weeks.

5. Water

Water may not be the obvious choice, but it is actually very filling and when
consumed before meals can reduce calorie intake and boost metabolism.

PubMed studies show that drinking 17 ounces of water can temporarily boost the
metabolism by 24-30 percent, drinking 68 ounces of water in one day increases
calorie burn by about 96 calories per day, and those who drank 17 ounces of
water before each meal lost 44 percent more weight over 12 weeks than those
who did not.

For an added benefit, make sure your water is cold, your body will need to
expend more calories to heat the water to body temperature.
6. Red Chili Peppers

Chili peppers not only add spicy flavors to every dish, they also have slimming
powers. They contain an active compound called capsaicin, which causes the
burning in your mouth and aids in slimming you down, boosting your metabolism,
and reducing your appetite.

7. Lean Protein

Protein reduces appetite, increases the feelings of fullness, increases the

metabolic rate, and protects muscle mass during weight loss.

A PubMed study found that a diet containing 30 percent calories from protein ate
about 600 fewer calories than when protein made up only 15 percent of their
calories.
8. Black Beans

Black beans are a great source of fiber and protein. According to a review in
the American Journal of Clinical Nutrition, researchers found that a diet with one
serving of pulses – black beans, chickpeas, lentils, and dry peas – resulted in
significant weight loss compared to diets that did not contain that serving.

9. Rye Bread

No, you do not have to swear off bread entirely. Rye bread has been shown to
lower blood sugar and cholesterol due to the bread being high in fiber and having
a low glycemic index rating.

Additionally, a review in the Nutrition Journal found that whole-grain rye lowers
hunger, increases fullness, and more effectively decreases the desire to eat
when compared to refined wheat bread.
10. Coffee

It is no secret quality coffee is loaded with antioxidants.

According to PubMed, caffeine in coffee can boost metabolism by 3-11 percent

and can increase fat burning by 10-29 percent. However, adding sugar or other
high-calorie ingredients to the coffee will negate any benefits.

11. Oatmeal

Oatmeal is high in fiber, especially soluble fiber, which reduces appetite and in
turn, helps you lose fat and prevent regain.
A soluble fiber, known as viscous fiber, helps reduce appetite by forming a gel
that holds water, slowing down how fast the stomach releases digested food into
the gut.
Researchers estimate that doubling the daily fiber intake can result in up to 130
fewer calories being absorbed.
12. Leafy greens

Now that summer is upon us, start incorporating fresh garden vegetables in your
diet. Leafy greens, like kale, spinach, collards, and swiss chards, among others,
have a variety of properties that make them essential for a weight loss diet.
These greens are low in calories and carbs and high in fiber.

Leafy greens increase the volume of your meals without the worry that you are
also increasing your calorie consumption.

On top of being very nutritious and high in many vitamins, antioxidants, and
minerals, they have also been shown to aid in fat burning.

13. Soy

Soy is considered a “complete protein,” meaning it contains all the essential

amino acids needed for optimal health and can be found in tofu, edamame, soy
milk, and roasted soy nuts. It has also been found to be just as effective as a
high-protein meat-based diet at curbing appetite.
14. Sweet Potato

Sweet potatoes are a great source of vitamins, minerals, and antioxidants, as

well as being high in water and fiber. One cup of diced sweet potato contains 4
grams of fiber and is only 114 calories.

15. Fruit

Summer berries, whichever kind you prefer – blueberries, blackberries,

raspberries, or strawberries – are packed with nutrients, are lower in calories than
other fruits, and are high in fiber. One cup of raspberries, for example, contains 8
grams of dietary fiber, which is about a third of the recommended intake for
women and 20 percent of what men need in a day. Fiber helps you feel full
longer, reducing the temptation to snack between meals. Berries are also
incredibly rich in antioxidants.

Head to your local farmers market to grab a fresh carton of these delicious
summer berries.
16. Salmon

Salmon contains high-quality protein and long-chain omega-3 fats like EPA and
DHA. Omega-3 fatty acids are well-known for their ability to improve heart health,
but they also inhibit muscle breakdown and promote fat loss.
Fish – and seafood in general – provide a significant amount of iodine, the
nutrient necessary for proper thyroid function, which is important to keep your
metabolism running smoothly.
If you are not a fan of fish, take a fish oil supplement. Our clubs carry SRX
Supplement RX fish oils that help you get those essential omega-3’s.

17. Chia Seeds

Though small, chia seeds pack a big nutritional punch, being rich in vitamins,
minerals, phytochemicals, and omega-3 fatty acids. Just 2 tablespoons contain
40 percent of your total daily fiber needs.

As an added bonus, just adding 2 to 3 teaspoons of chia seeds to your morning

snack can reduce the desire to eat sugary foods later in the day.
18. Yogurt

Yogurt has been shown to increase levels of a hormone released by the

pancreas that works to lower appetite and, in turn, reduces overeating. However,
many yogurts contain high amounts of sugar, so opt for plain Greek yogurt
instead.

19. Tea

Similar to coffee, green tea contains small amounts of caffeine and is loaded with
powerful antioxidants called catechins. Catechins are believed to work alongside
the caffeine to enhance fat burning. You can lose weight through green tea as a
beverage or as a supplement, according to a PubMed study.
20. Prunes

Prunes are not limited just to aiding in digestion. Five of these dried plums
contain 3.5 grams of fiber and are only 114 calories. Plus, eating prunes before a
meal has been shown to result in fewer calories consumed during the meal and
reduce sugar cravings.