They ARE packed with monounsaturated fatty acids, good fats that lower your risk of heart disease and diabetes and MAY help you control your appetite. Eating a high-protein, high-fat snack, such as almonds, increases your calorie burn for as much as 3 1/2 hours. 1 ounce of almonds boosts Vitamin E levels, which increasing memory and cognitive performance. People who eat pistachios for 3 months loose 10-12 pounds on average.
Those who eat eggs (including the yolk, which contains nearly half the protein and all the nutrient choline) reported higher energy levels and lost 65% more weight than those eating high carbohydrate breakfast (with no effect on their cholesterol or triglyceride levels), egg protein helps boost muscle strength and development, more than other proteins do because of its high concentrations of the amino acid leucine. And egg protein is also better at keeping you from getting hungry over a sustained period.
3. Whole Grains
Those that eat whole grains daily weighed 2 1/2 pounds less than those who ate only refined-grain foods. Whole-grain eaters loose 2.4 times more belly fat than those who ate refined grains. Whole grains more favorably affect blood-sugar levels, which means they don’t cause wild swings in blood sugar and pump up cravings after you eat them. Plus, the antioxidants in whole grains help control inflammation and insulin (a hormone that tells your body to store belly fat).
4. Avocado and Other Healthy Fats
Just because a food has a lot of fat and calories in it doesn ‘t mean it is bad for you. Certain foods cause you to gain weight because they provoke hormonal changes that trigger cravings. One hunger-control hormone, leptin, becomes blocked by starchy, sweet, fatty, and refined carbohydrate foods. Avocados however aren’t fattening, because they’re loaded with healthy fat and fiber and don’t cause major changes in blood sugar levels. So eat and enjoy the fat in avocados, olive oil, and nuts, their fats are good for you!!
5. Meat (Pasture-Raised and Free-Range are best if available)
Grass-fed beef, chicken, and pork is leaner and healthier than animals raised the conventional way, and will help trim away pounds. A 3 1/2 oz serving of grass-fed beef has only 2.4 grams of fat, compared with 16.3 grams for conventionally raised beef. In fact, grass-fed beef is so much more nutritious that it’s almost a different food. It ‘s the same with chickens. Higher in omega 3 fats improve your mood, boost your metabolism, sharpen your brain, and help you lose weight.
6. Environmentally Sustainable Fish
Choosing seafood isn’t always easy. Some species (swordfish, farmed salmon) contain obesity-promoting pollutants (dioxins, PCBs). So what kind of fish should you eat? Mostly small, oily ocean fish (herring, mackerel, sardines) are low in toxins and are high in good fats. Wild Alaskan salmon, Pacific Halibut, Rainbow Trout, and Yellowfin tuna are generally low in toxins and high in nutrients. And then there are fish that we should avoid like farmed (or “Atlantic”) salmon, farmed tilapia, Atlantic cod, Chilean Sea Bass, and farm raised shrimp.
7. Raspberries and Other Berries
Avoid the habit of overindulgence in bad snacks by eating foods that are rich in antioxidants. And berries are your best choice. Berries that give you the most antioxidant are cranberries, black currents, blueberries, blackberries, raspberries, strawberries, pomegranates.
8. Instant Oats
If you do nothing else to your diet other than add more oats and you will lose 9 pounds in a year, without effort. Instant oats are one of the easiest ways to get more fiber in your diet. Oats as well have 10 grams of protein per 1/2-cup, they deliver steady muscle-building energy. Choose oatmeal that contains whole oats and low sodium and which also has whole-grain wheat flakes and flaxseed.
9. Cruciferous Vegetables and Other Leafy Greens
Cruciferous vegetables, broccoli, cauliflower, brussle sprouts, kale, cabbage, swiss chard, and Bok choy are rich in folate, and the more folate you get in your diet, the lower your risk of obesity, heart disease, stroke, cognitive impairment, Alzheimer ‘s, and depression.
10. Apples and Other Fruit
Why are apple so potent? Because we eat the peel, The peel is a great way to add more fiber and nutrients into your diet. But there ‘s a downside: The peel is where fruit tends to absorb and hold on to most of the pesticides they are exposed to, apples and peaches are the worst. That ‘s why for maximum weight-loss I strongly recommend you buy organic, as much as possible, apples, pears, peaches, and other fruits that you eat the peel.
11. Navy Beans and Other Legumes
Bean and Legume eaters live longer and weigh less. People who eat 3/4 cup of beans daily weigh 6 pounds less than those who don’t eat beans. Also people who eat one and a half servings of beans a day (3/4 cup) have lower blood pressure and a smaller waist than those who skip the beans in favor of other proteins.
12. Dark Chocolate
Dark chocolate improves heart health, lowers blood pressure, reduce LDL (bad cholesterol), decrease the risk of blood clots, and increase blood flow to the brain. Dark chocolate boosts serotonin and endorphin levels, which improves mood and boosts levels of concentration. Dark Chocolate is rich in B vitamins and magnesium, which are cognition, it has a small amounts of caffeine, which helps with short-term concentration, and it contains theobromine, a stimulant that is different from that in caffeine.
13. Ice Cream and Other Healthy Desserts
Calcium-rich desserts like ice cream bind to fatty acids in the digestive tract and block their absorption. People who eat 1,735 mg of calcium in low-fat dairy products (about as much as in five 8 oz glasses of milk) blocked the equivalent of 85 calories a day, and half a cup of vanilla ice cream gives you 19 mg of choline, which protects you from cancer, heart attack, stroke, and dementia. I’m not saying you should have a big bowlful of ice cream every night, but a tennis ball size serving a few times a week won’t kill you and will help keep you from binging on other types of sweets.
14. Enzymes and probiotic (Yogurt)
probiotic and enzymes are the friendly bacteria found in yogurt, they may just be the key to losing those last few inches from around your waist. They help the digestive system work properly, they also have a profound effect on your metabolism. The bacteria Lactobacillus paracasei and Lactobacillus rhamnosus can change how much fat is available for the body to absorb by influencing stomach acids during digestion. Not all yogurt are probiotic, make sure the label says “live and active cultures.” Other foods containing probiotic include kefir, acidophilus milk, miso soup, soft cheeses, pickles, and sauerkraut. Kefir is excellent in smoothies in place of milk or water!
15. Tea and Other Healthy Beverages
Most people get at least 25% of their calories, a whopping 450 calories, a day from sodas, sweetened teas, and the like. If you trade just one of those sodas a day for water or unsweetened tea or coffee, you ‘ll lose 2 1/2 pounds a month. In fact, cutting back on liquid calories has a bigger impact on calories from food. Instead of sugary beverages, try green tea, which is high in the plant compound called ECGC, which aids in burning fat.