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8 foods that promote weightloss

Last updated on: June 14, 2011 18:23 IST

8 foods that promote weightloss

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Courtesy Healthcaremagic.com

Everyone told you that there is no losing weight without eating less and handed you a long list of "foods to avoid". No wonder you ended up believing that eating and slimming belonged to two different worlds.

This in fact is far from the truth because certain foods can actually promote weight loss. And we are not talking of any miracle herbs.

These are common foods that have been found to be helpful in weight loss when eaten judiciously as a part of an overall balanced diet.


Image: Certain foods can actually promote weightloss
Photographs: Rediff Archives
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Nuts

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Nuts are one of the most high calorie foods around. Yet, nutritionists confirm that diet plans that include a small helping of nuts are generally more successful than the ones that don't.

How it works: Nuts work by giving you a good dose of protein and fibre that stabilizes blood sugar. Almonds and walnuts are particularly good as they contain alpha-linolenic acid (ALA) which triggers fat breakdown.

Moreover, they are a tasty ready-to-eat snack that you can enjoy instead of cookies and fried savouries. However, do limit your daily intake to a fistful (15 to 20 nuts) a day.


Image: Nuts work by giving you a good dose of protein and fibre that stabilizes blood sugar.

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Eggs

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Eggs are remarkably good when it comes to taste, nutrition, and overall satisfaction compared to calories consumed. Having an egg for breakfast has been found to be great for people trying to lose weight.

How it works: Eggs are full of proteins that take time to digest. This curbs hunger and helps people eat less during the course of the day.

An average egg has just about 75 calories. Have it boiled to avoid any additional calories and you have a tasty and nutritious breakfast.


Image: Eggs are full of proteins that take time to digest.
Photographs: Gud2Eat.com
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Yogurt

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Some dieters make the mistake of completely eliminating dairy from diet. However, dieters who eat two to three serves of low-fat yogurt a day have been seen to lose more weight.

How it works: Yogurt is full of calcium, and researchers believe that calcium may be important for burning fat.

Calcium supplements do not have a similar effect, so yogurt maybe having some other factors as well that we are currently not aware of.

Low calcium diets trigger the release of calcitriol, a hormone that promotes fat storage.


Image: Yogurt is full of calcium, and researchers believe that calcium may be important for burning fat.

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Fish

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Fish is full of omega-3 fatty acids that are great for your heart. These same good fatty acids can also help your weight loss efforts.

How it works: Omega-3 fatty acids increase insulin sensitivity which helps increase muscle mass. More muscle mass means a greater ability to burn fat. Better insulin sensitivity also helps reduce tummy fat.


Image: Good fatty acids in fish can help your weight loss efforts.
Photographs: Katorisi/Wikimedia Commons
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Oranges and tomatoes

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Oranges and berries such as strawberry can help your body burn more fat. Tomatoes can be helpful for reducing fat in more ways than one.

How it works: Citrus fruits such as oranges and berries contain Vitamin C, which is essential for the formation of carnitine, a chemical needed for burning fat. Deficiency of Vitamin C can be detrimental to burning fat as the required carnitine won't be available.

Tomatoes are also great for weight loss as they reinforce the effect of cholecystokinin (CCK), a gut enzyme that keeps you from overeating by making you feel full.


Image: Citrus fruits help your body burn more fat.
Photographs: Gud2eat.com
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Black coffee

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Researchers have shown that coffee, if consumed without sugar and milk can help promote weight loss.

How it works: Caffeine is thought to have a metabolism-boosting effect which results in more calories burnt. However, overconsumption of coffee to lose weight is unwise because it can have other adverse health effects.

Two cups of black coffee a day should be good to help you reach your weight loss goals sooner.


Image: Two cups of black coffee a day should be good to help you reach your weight loss goals sooner.
Photographs: Evan Swigart, Chicago, USA/Wikimedia Commons
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Whole grain pasta

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Diets that include several servings of whole grains produce the best result over the long term. Whole grain pasta can be a satisfying addition to your weight loss diet.

How it works: Cooked pasta has a high water content, which means a small serving can create a feeling of fullness. Secondly, the carbohydrate in pasta helps release serotonin in your brain, which creates a feeling of satisfaction.

In addition, pasta goes well with veggies like broccoli, zucchini tomatoes and mushrooms. A large helping of veggies and a small cup of pasta makes a delicious and filling low calorie meal, if you do not top it with creamy sauces and cheese.


Image: Whole grain pasta can be a satisfying addition to your weight loss diet.
Photographs: Brynn / Creative Commons
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Potatoes

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When it comes to weight loss, the verdict has generally been against potatoes.

Recent research shows that baked or boiled potatoes are not the same as fried ones and can be the part of a weight loss diet.

How it works: Boiled or baked potatoes absorb a lot of water and swell up in the intestine forming a good volume of resistant starch.

"Resistant starch" is starch that does not undergo digestion and acts as dietary fiber in the large intestine.

A small helping of potatoes may actually be helpful to your weight loss plan by augmenting the fiber in your food


Image: Baked or boiled potatoes can be included in your weight loss diet.
Photographs: Ajay Verma / Reuters
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