Smart eaters know that not all calories are equal. In fact, they’ve identified that there are certain foods out there that will actually support and advance their fat loss quest.

By incorporating these super foods into their daily eating schedule they are able to give themselves a huge fat loss boost – while relishing the delightful tastes of nature’s fat fighters.

Want to become a smart eater? Here are the essential 9 foods to lose weight that will allow you to become one:

 

9 Essential Foods to Lose Weight

 (1)  Beans & Legumes: If you are trying to lose weight, a serving of beans or legumes will help you to feel full more quickly. The rich fiber content fills your stomach and causes a slow rise in blood sugar, staving off hunger for longer and giving you a steady energy supply.

(2)  Soup: Getting into the habit of eating a bowl of soup at the start of each meal will cause you to eat less food overall. Just keep the soup’s calorie count to no more than 150 and make sure that it’s a broth based soup.

(3)  Dark Chocolate: Dark chocolate stimulates the production of endorphins as well as serotonin, which acts as an antidepressant. It can also help lower high blood pressure. Recent research also indicates that it can act as a hunger suppressant.

(4)  Vegetables: Healthy vegetables – like cauliflower, broccoli and beetroot – add low calorie bulk to a meal. As a result, most people will eat about 300 calories fewer when vegetables are in the mix (Note: Can be pureed)

(5)  Eggs: Eggs for breakfast will help you to resist the snacking temptation throughout the day. In addition, eggs will reduce your risk of cancer and heart disease, boost your immune system and fight diabetes. What’s not to love!

(6)  Apples: Apples are packed with fiber and water, so your stomach will get fuller quicker. In addition, the chewing that goes with downing an apple sends signals to the brain telling it hat you’ve had a satisfying meal.

(7)  Grapefruit: A typical grapefruit contains less than 100 calories, and it’s high fiber content satisfies hunger. It also protects against high cholesterol and reduces the risk of cancer.

(8)  Quinoa: Quinoa, often classified as a grain, is actually a member of the same plant family as spinach. Most of the calories in a cup of cooked quinoa come from complex carbs, but it also provides all important protein. It’s high fiber content makes it a great appetite controller. Recent research also indicates that quinoa may actually prevent fat from being stored in the body and that it lowers insulin resistance. (2)

(9) Protein: Whether its animal based or plant based, you need to make sure you get enough good quality protein. Protein will make you feel fuller, plus its such an important factor in the healthy function of your body. How much protein do you need? Anywhere from 1.2o gram per kilo of your body weight up to 2.0 gram per kilo of your body weight depending on how active you are. If you aren’t getting enough protein consider supplementing with a good quality protein powder.

References:

(1)   Nutr Diabetes. Dec 2011; 1(12): e21. Eating dark and milk chocolate: a randomized crossover study of effects on appetite and energy intake

(2)  Adv Food Nutr Res. 2009;58:1-31. Quinoa (Chenopodium quinoa Willd.): composition, chemistry, nutritional, and functional properties