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  2. Good one. I love good fruits salads and this one with apple cucumber salad is my new favorite.
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  4. SKN Renew Sleep, stress levels, feeding time, even plate size can have a positive effect on weight loss if you do it right. Here are 9 strategies to lose weight: Eat only to lose weight during meals when was the last time you focused on food alone? If it's your usual story of eating, running, watching TV or reading a book at the computer, it's time to end it. According to studies, multi functional eaters not only eat more specifically during meals, but even later. Focusing on eating alone will help you control the amount of food you eat and, in the end, feel more at ease. Friend All of us receive at least some help from friends: There is nothing better than supporting a friend to achieve our goals. You go to the gym with more enthusiasm and motivation when you know your friend will be with you. https://www.getwhiteface.com
  5. 16. The Very Fast 800 Diet Created by Dr Mosley, the Very Fast 800 Diet is for those who are trying to lose weight quickly and involves eating just 800 calories every day. Want to lose weight slowly? The Fast 800 Diet ('the new 5:2') involves eating a Mediterranean Diet for five days and cutting down to 800 calories on two days. Typical meal: Grilled calamari salad What the diet advocate says: For those looking to lose a lot of weight and re-set their metabolism fast... [the Very Fast 800] has been shown to help people shift the most weight, and keep it off, in the shortest time. What the expert says: 'I wouldn't recommend this diet as it promotes a poor relationship with food as you are counting your calories' says nutritionist Jenna Hope. 'This then drives people to eat processed food, which is high in sugar and low in fat and is not sustainable'. Verdict: Whilst the diet encourages healthy Mediterranean meals, counting your intake and limiting yourself to 800 calories could lead to an unhealthy relationship food.
  6. 15. The DASH Diet A diet that reduces the intake of salt, the Dietary Approaches to Stop Hypertension or the DASH diet was made for those with high blood pressure and to reduce the risk of heart disease. It is also thought to decrease cancer and diabetes risk. Typical meal: One whole-wheat bagel with two tablespoons of peanut butter What the diet advocate says: DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. What the expert says: Though a relatively healthy diet, ‘it’s also another diet that encourages low-fat dairy which means you’re not absorbing Vitamins A, D, E and K.’ 'Vitamin D is hard to get from a diet but milk is a great source. When you’re removing the fat, you’re reducing the absorption.' Nutritionist Jenna Hope notes that the diet is however heavily fibre-based, which is great for your gut health. 'I would only recommend it to those with high blood pressure, essentially who the diet was created for, as cutting out regular dairy is not essential.' Verdict: A step forward in the right direction to reduce extra salt intake or sugary snacks. However, it's not necessary to only consume low-fat dairy unless your GP has stated otherwise.
  7. 14. The Nordic Diet Created in 2004 by a group of nutritionists, scientists, and chefs, to manage the growing rates of obesity and the unsustainable farming practices in the Nordic countries such as Norway, Denmark, Sweden, Finland, and Iceland, the Nordic diet stays away from processed options and encourages locals to eat what they grow. It is a diet rich in omega 3 i.e. oily fish and canola oil. Typical meal: Salmon with lentils What the diet advocate says: Not only is a Nordic diet comparable in terms of nutrition to the celebrated Mediterranean diet, but it also provides an easy plan for eco-friendly eating. What the expert says: Generally nutritionist Jenna Hope says she can see the benefits long term of the diet, ‘and as a general population, we need to eat more fish as we’re not getting enough omega 3 as with plant based diets, you need more food for it to be the equivalent of eating oily fish twice a week.’ However, the Nordic diet encourages you to eat low-fat dairy which Hope discourages. ‘When consuming dairy such as milk, we should be consuming low fat dairy as removing the full fat from the item, removes the good fats. When dairy products are also low fat, they tend to be high in sugar also.’ Verdict: The Nordic diet seems to be both sustainable to the planet and to our bodies as it encourages eating local, whilst also cutting down processed and sugary snacks. However, we don’t encourage eating low-fat dairy products as this means a reduction in gaining your good fats and necessary nutrients for the brain. Just be sure to watch your saturated fat intake, the NHS recommends no more than 20g of saturated fat a day for women.
  8. 13. The Paleo Diet The paleo diet, or Paleolithic, is dubbed the caveman diet because, if a caveman didn’t eat it, neither can you. On the menu are foods that you can hunt, fish or gather – grass-fed meat, fish, nuts and veggies. Out are foods which we consume thanks to modern agriculture – cereal grains, potatoes, dairy and (surprise surprise) all processed foods. Typical meal: Grilled lamb skewers with salad What the diet advocate says: According to Robb Wolf, author of The Paleo Solution, Paleo is ‘the only nutritional approach that works with your genetics to help you stay lean, strong and energetic.’ What the expert says: ‘Paleo does promote the consumption of fresh ingredients over salty, processed meats. It also advocates a high consumption of fruit and vegetables, which is no bad thing. Research published in the journal Nature suggests that following this kind of diet can improve blood pressure, insulin resistance and cholesterol levels. That said, it is incredibly restrictive, and cutting out dairy, cereal foods and starchy carbohydrates will likely leave you low on fibre, calcium and iodine.’ Verdict: You might feel like you’re doing your body a favour by upping your intake of fresh ingredients and cutting out the processed stuff, but #balanced it ain’t.
  9. 12. The Keto Diet The ketogenic diet – keto among friends – is so-called because it aims to get the dieter into a state of ketosis, when the body stops using glucose as its main energy source and starts using ketones instead. The high fat, moderate protein, low carb diet is beloved by Silicon Valley for its alleged brain-boosting benefits. Typical meal: Grilled chicken breast with vegetables What the diet advocate says: 'The classic keto diet was very strict and nowadays what’s become more popular even to use from a clinical scenario is called the Modified Keto diet which is more liberal in protein. And that’s generally what people are following for weight loss and energy. That would be roughly 65-70% fat, 20-30% protein with a very small carb amount 5-10%,’ says Dr Dominic D’agostino, professor of neuropharmacology at the University of South Florida. What the expert says: ‘Like with Atkins, you will lose weight quickly. The ketogenic diet is used in medicine, but under strict supervision and for set periods of time, so with appropriate support it can be safe in the short to medium term. The brain does use glucose as its fuel of choice, so ‘brain fog’ lethargy are common side effects. You’ll known when your body is running off ketones by your breath – it’s known as ‘keto breath’, and it’s bad. It also can affect your ability to exercise by due to a lack of quickly accessible energy. The risks are more long term, such as risk of nutritional deficiency (vitamin c, a, k and b vitamins) and also increased risk of bowel and possibly breast cancer cancer due to limited fibre intake. Ketosis generally isn’t recommended and it’s not exactly a state that would the body would usually be in, but it can be done safely for set periods of time.’ Verdict: It might work as a short-term solution, but fall off the no-carb wagon and you’re back to square one. And we don’t like the sound of that keto breath. We like our diets to be more #balance, less food shaming and not require army-style adherence. Avoid.
  10. 11. The New Atkins If it all feels a little bit '90s, that’ll be because this was basically the diet that kept Rachel from Friends looking, well, like Rachel from Friends. Think of it as the 20th-century version of no carbs before Marbs. Thankfully though, the old premise of each as much as you want, as long as you don’t go near a carb, has had a makeover. The New Atkins diet reintroduces carbs in phases. Typical meal: Steak with a side of spinach What the diet advocate says: ‘Every phase of the New Atkins plan is based on proven scientific principles and is a completely safe, natural way to lose weight,’ say Akins Nutritionals Inc. ‘Phase one is about transforming your body into a fat burning machine and kickstarting your weight loss. By limiting the amount of carbs you eat to around 20g a day, your body will switch its main fuel source from carbs to fat.’ What the expert says: ‘Atkins will result in quick weight loss as the body uses all the carbohydrate stores adults tend to have. But limiting carbs will mean you could be lacking in fibre and b vitamins like niacin, thiamine and b6. Aside from cutting out a major food group, Atkins tends to result in eating a lot of food that’s high in saturated fats, which is linked to raised cholesterol and heart disease.’ Verdict: Any diet that requires you to cut out a major food group can create a negative relationship with food, isn't sustainable in the long-term, or good for your overall nutritional intake.
  11. 10. The 16:8 The diet for people who love to eat. Interested? Thought so. Like its sister diet, the 5:2, this one’s a numbers game. You have an eight-hour window during which you can eat, then you fast for 16 hours. Typical meal: Whatever you fancy. As long as it’s within your window. What the diet advocate says: According to David Zinczenko, author of The 8-hour Diet, eating all your meals within a set window is the key to burning fat. ‘By carving out an eight-hour window in which to eat to your heart's content, you'll burn your body's fat stores effortlessly. The science is actually simple: for several years, researchers have been producing remarkable weight loss results in people using "intermittent fasting". In this case, fasting is about eating whatever you want, but staying within a sensible eight-hour window. This gives your body the chance to burn away your fat stores for the energy it needs.’ What the expert says: ‘This is based on the same principle as 5:2, but the fact that it doesn’t involve any calorie counting or dietary restriction is a bonus. There may be some benefits to IF in relation to healthy ageing, but again, more research is needed.’ Verdict: An early afternoon brunch and a late dinner – aka Saturday. We’re onto a winner here.
  12. 9. Intermittent Fasting The 5:2, essentially you eat what you want for five days. Fast for the other two. Sounds easy. But try telling that to someone after ‘lunch’ on a fast day. For women, fast days involve eating 500 calories (600 for men). Typical meal: Fishcake served with asparagus and a poached egg What the diet advocate says: Michael Mosley, the scientist behind 5:2, claims women will lose 1lb a week, as well as seeing reduced cholesterol levels, a lower blood pressure and insulin sensitivity. What the expert says: ‘Over 50 years ago researchers realised they didn’t have to restrict energy every day and they still got a protective effect. In animals, these diets were shown to reduce visceral fat, oxidative stress and reduce cell proliferation, which is involved with the development of cancer. The models that were used in humans were two consecutive days of 650kcal then five days following a normal, healthy diet, versus a healthy med diet of 1500kcal. This research found the weight loss was slightly greater in the group fasting for two days compared to the other group. It’s worth noting that the participants in these studies were given a huge amount of support, which wouldn’t happen if you were just picking up a book on the 5:2 diet. Overall, there isn’t actually much evidence and we need more data on the long-term success of these diets.’ Verdict: The jury’s still out on 5:2. And the danger is that if you literally eat anything you want on non-fast days, your daily diet could lack nutrition in favour of sugary treat-style foods. But with the research around IF stacking up, and more in the works, fasting is going nowhere, erm, fast.
  13. 8. Dr Gundry Diet The diet that brought ‘lectins’ into the mainstream - a plant-based protein found in the likes of legumes (lentils and beans), nightshade veg (tomatoes, potatoes and aubergine), eggs and grains. The man who popularised the lectin-free diet – Dr Steven Gundry – describes them as ‘toxic’. In his book that brought a lectin-free lifestyle to the masses – The Plant Paradox – he cites them as the source of modern ailments from obesity to gastrointestinal disorders. Typical meal: Pasture-raised meat with a side of asparagus What the diet advocate says: Kelly Clarkson is a fan, claiming it helped her lose weight and improved the symptoms of her autoimmune disease. What the expert says: ‘While lectins can be harder for some people to digest, it doesn’t mean we all need to all stop eating them,’ says Tew. ‘This is where working with a properly qualified nutritionist or dietitian can help you find what foods your body can tolerate and which ones may not be right for you.’ Verdict: Not all lectins are created equal and research into their impact on the body is ongoing. In fact, to date, there are no human studies linking the dietary lectins with a harmful immune response in healthy people. A lectin-free diet is also incredibly restrictive, with the list of foods you can’t eat reading like a typical shopping list for your average nutrition-conscious foodie, making it unsustainable and putting you at risk of nutritional deficiencies.
  14. 7. Carb Cycling This one does what it says on the tin: you cycle your carbs from one day to the next. On days when you’re training, you eat more, and on rest days, you eat less. It’s one strand of nutrient cycling – scheduling your intake of macros around your training. Typical meal: On a high carb day it’s wholewheat pasta with chicken. On a low carb day it’s grilled fish with asparagus What the diet advocate says: ‘It essentially means scaling your carbohydrate intake up and down in accordance with your activity levels,’ explains performance nutritionist Liam Holmes (phnutrition.co.uk). He uses the principles of nutrient timing to get elite athletes and CrossFit enthusiasts to their leanest before competitions. ‘The body works harder when it doesn’t have carbs as fuel, so it learns to become a more efficient burner of the fuel once it is there.’ What the expert says: ‘This is something that is used for athletes as part of their training. While it can lead to weight loss, carbohydrates are an energy source for the body, and restricting them can lead to headaches, fatigue and difficulty concentrating. You would be better to find the level of carbohydrates your body needs by eating normal portion sizes and a balance of all food groups.’ Verdict: Carb cycling is based on the principles of sports nutrition, so unless you’re training enough to warrant a meticulous approach to nutrition, then it’s probably not for you.
  15. 6. Carnivore Diet A purely plant-based plan. We jest. As the name suggests, it’s all about meat, and other animal products. In short: it’s the anti-vegan diet. Typical meal: Steak What the diet advocate says: Controversial Canadian psychologist Jordan Peterson is a fan, crediting the diet for curing his daughter’s various ailments, from juvenile arthritis to depression. But it was popularised by Shawn Baker, author of the aptly titled ‘The Carnivore Diet’ – in which he describes the diet as ‘a revolutionary, paradigm-breaking nutritional strategy that takes contemporary dietary theory and dumps it on its head’. What the expert says: ‘A totally unbalanced diet. Fruit and vegetable have a wealth of research showing their importance in keeping the body healthy. With evidence for heart health, cancer and gut health benefits why would you cut them out?’ Verdict: Ethics aside, an eating plan in which your five-a-day is actively discouraged is not one for us.
  16. 5. WW Weight Watchers – the diet your nan used to follow – is no more. In 2018, the company had a re-brand, with the new WW branding signalling a move away from diet culture and into the wellness-sphere – hint: WW now stands for ‘Wellness that Works’. ‘We are not classed as a diet,’ a member of the press office team tells WH. ‘It is a lifestyle change – a healthy living programme that encompasses food, activity and mindset.’ As for the substance, it’s been getting results since Atkins was a twinkle in Jennifer Aniston’s eye. But the re-brand includes WellnessWins - rewards for small, positive behaviours which are proven to lead to healthier habits - as well as FitPoints – a system designed to encourage activity choices based on what will have the healthiest impact on you. Typical meal: If you’ve got the points for it, you can eat it. What the diet advocate says: ‘We are committed to always being the best weight management program on the planet, but now we’re putting our decades of knowledge and expertise in behavioural science to work for an even greater mission,’ says Mindy Grossman, President and Chief Executive Officer, WW. ‘We are becoming the world’s partner in wellness. No matter what your goal is – to lose weight, eat healthier, move more, develop a positive mind-set, or all of the above – we will deliver science-based solutions that fit into people’s lives.’ What the expert says: ‘While it’s great that WW are looking at a holistic approach, I would prefer to see a lot more emphasis on nutritional education and teaching cooking skills and portions sizes,’ says Tew. ‘We need to be encouraging people to tune into their internal cues of hunger, thirst and fullness as well as focusing on all over health.’ Verdict: It’s still a diet by any other name, but props to Weight Watchers for acknowledging that there’s more to being healthy than ‘weight’. The new platform really does consider all aspects of wellness. And with plans to partner with Alexa and Google Assistant to help track your progress, WW could be what Weight Watchers was to the early noughties.
  17. 4. The Dubrow Diet Think of it as intermittent fasting 2.0 – only a bit more complicated. Ready? Here goes. There are three windows: one to get you started, one to help you reach your goal weight and a maintenance plan. You eat within a 12-hour, 14-hour or 16-hour window depending on which phase you’re in. But what you eat counts, too. The ‘green light’ lists of foods changes with every phase. Still there? Typical meal: Depends what phase you’re in. And what time it is. But high-fibre carbs, lean protein, fruit and vegetables are your friends. What the diet advocate says: The food baby of the US reality couple Heather and Terry Dubrow (she stars in the Real Housewives of Orange County; he’s a plastic surgeon starring in a show called Botched). ‘As opposed to the keto diet that aims to get you to a ketogenic state of using fat as fuel, which isn’t healthy or sustainable in my opinion, interval eating helps you go into a fat-burning state that leads to increased energy and cell renewal - a process called autophagy, the toxin-eating phase,’ says Terry. What the expert says: ‘Based on intermittent fasting, this style of diet has some evidence to suggest it can work for some people. But it certainly isn’t going to suit all personalities and the initial stage is intense.’ Verdict: The evidence for the benefits of fasting is promising, if not conclusive. Not one for poor time-keepers. It’s also framed as ‘a diet’ as opposed to a sustainable eating plan for life.
  18. 3. FODMAP While it might have been brought to your attention by your mate with the ‘Kale 4 lyf’ tee, know that FODMAP isn’t a diet for weight loss. The acronym describes a group of short-chain carbohydrates which, when eliminated, improve the symptoms of IBS-sufferers, and it should only be followed under the supervision of a dietitian. Typical meal: Sea bass with vegetables What the diet advocate says: ‘FODMAPS are either absorbed slowly from the small intestine or not absorbed at all,’ says Dr Gibson, a professor of gastroenterology at Monash University in Melbourne, Australia, and the brains behind the low-FODMAP diet. ‘When the FODMAPs move into the bowel, where they are fermented by bacteria, this produces gas and can also cause water to move into the bowel. This stretches the bowel wall, which stimulates the gut.’ What the expert says: ‘There have been a number of cases where GPs have said, “You’ve got IBS, go on the low-FODMAP diet”,’ says Dr Megan Rossi (@theguthealthdoctor). ‘The only support they give you is a printout with a limited explanation of the diet from the internet. I’ve had clients come into my practice who’ve been given a list of 10 “friendly” foods to survive on, which is nutritionally dangerous.’ Verdict: While studies suggest the low-FODMAP diet is effective in the management of IBS symptoms, it has also been linked with disordered eating, and should only be followed under the supervision of a dietitian who’s been trained in the low-FODMAP diet.
  19. 2. The Mediterranean Diet Pasta, fish, olive oil. Mamma mia! The Mediterranean Diet is so-called because it incorporates healthy living habits from Med-bordering countries like Italy, Spain and Greece. It consistently tops the list when it comes to diets recommended by Western medicine and is similar to Public Health England’s Eatwell Guide. Typical meal: Pan-fried fish with brown rice and vegetables What the diet advocate says: 'The key components of a Mediterranean diet are lots of vegetables, olive oil, oily fish and nuts, with no calorie restrictions. Combine that with cutting down on sugar, which was traditionally a rarity in the region, and you’ve got the base of the Mediterranean diet right. And if you get the base right you can eat a little of whatever else you like,' says Consultant Cardiologist Dr Aseem Malhotra. What the expert says: ‘There is a large amount of evidence to suggest that following the MD reduces your risk of cardiovascular disease,’ says registered Dietitian and British Dietetic Association spokesperson Kirsty Barrett. ‘Significantly, a meta-analysis of randomised-control trials in 2011 found that the MD was effective for weight loss, though results were better when the diet was combined with energy restriction and physical activity. It has also been found to reduce LDL (bad cholesterol) more than low fat and low carb diets.’ Verdict: A foodie diet that delivers natural weight long-term term health goals gets our vote. Eating the rainbow means you won’t be missing out on any vital nutrients, too. Win win.
  20. Type ‘best diet to lose weight’ into Google and it will duly ping back 310m results. That’s a lot to take in when the results you actually want aren’t on the screen but in body composition. ⚠️ Want to create a body for life through a lifestyle you love? Think about ‘diet’ in the traditional sense of the word, you know, the kind of foods you eat most of the time. And it’s this – what you do daily, not for one week in the summer – that makes the real difference. But how can you discern the eating plans which are healthy and sustainable from the ones which are anything but? We’ve called in the experts to sort the claims from the gains. Consider this your crib sheet to discovering the best diet for you (and dropping knowledge bombs on your smuggest wellness mate). 1. The Pegan Diet What do you get if you cross a caveman with a vegan? Not a bad joke, but The Pegan Diet. An amalgamation of a vegan (plant-based) and paleo (if a caveman didn’t eat it, then neither can you) diet, it delivers all the antioxidants, fibre and healthy fats you expect from a plant-based plan, with all the protein of a carnivorous one. Typical meal: Grilled chicken with five-coloured salad. What the diet advocate says: The brainchild of Dr Mark Hyman, he came up with the concept after finding himself sandwiched between a vegan and a paleo advocate while doing a panel talk. ‘The best versions of both diets are built into the foundation: eat real, whole food,’ he says. What the expert says: ‘This diet has lots of positives - we know wholegrains are heart healthy and an important source of fibre,’ says Tew. ‘But it also cuts out gluten and restricts all grains, making it hard to stick with and unsustainable in the long term.’ Verdict: While it’s unlikely to be popular with those who’ve chosen a plant-based lifestyle for ethical reasons, the principal of eating real, whole food is sound. And combining two ways of eating certainly makes it easier to get enough protein and vital nutrients. But it’s still pretty restrictive, so consult a nutrition professional to make sure you aren’t at risk of nutritional deficiencies.
  21. 16. Fruit Most health experts agree that fruit is healthy. Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don't. Of course, correlation does not equal causation, so these studies don't prove anything. However, fruits do have properties that make them weight-loss-friendly. Even though they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream. The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance. For most fruits can be an effective and delicious addition to a weight loss diet. SUMMARY Though fruits contain some sugar, you can easily include them on a weight loss diet. They’re high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals. 17. Grapefruit One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly. In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg). The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases. Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories. SUMMARY Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It’s worth a try if you’re want to lose weight. 18. Chia Seeds Chia seeds are among the most nutritious foods on the planet. They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber. This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world. Because of its high fiber content, chia seeds can absorb up to 11–12 times their weight in water, turning gel-like and expanding in your stomach. Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss. However, given their nutrient composition, it makes sense that chia seeds could be a useful part of your weight loss diet. SUMMARY Chia seeds are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet. 19. Coconut Oil Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs). These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned. What’s more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat. Of course, coconut oil still contains calories, so adding it on top of what you're already eating is a bad idea. It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil. However, studies show that coconut oil is less satiating than MCT oil — a supplement that contains much higher numbers of medium-chain triglycerides. Extra virgin olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet. SUMMARY Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective. 20. Full-Fat Yogurt Yogurt is another excellent dairy food. Certain types of yogurt contain probiotic bacteria that can improve the function of your gut. Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity. Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics. Also, consider choosing full-fat yogurt. Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time. Low-fat yogurt is usually loaded with sugar, so it’s best to avoid it. SUMMARY Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.
  22. 11. Avocados Avocados are a unique fruit. While most fruits are high in carbs, avocados are loaded with healthy fats. They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think. What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold. They also contain many important nutrients, including fiber and potassium. SUMMARY Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate. 12. Apple Cider Vinegar Apple cider vinegar is incredibly popular in the natural health community. It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it. Several human-based studies suggest that apple cider vinegar can be useful for weight loss. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day. One 12-week study in obese individuals also showed that 15 or 30 ml of vinegar per day caused weight loss of 2.6–3.7 pounds, or 1.2–1.7 kilograms. Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term. You can find multiple varieties of apple cider vinegar on Amazon. SUMMARY Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss. 13. Nuts Despite being high in fat, nuts are not as fattening as you would expect. They're an excellent snack, containing balanced amounts of protein, fiber and healthy fats. Studies have shown that eating nuts can improve metabolic health and even promote weight loss. What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don't. Just make sure not to go overboard, as they’re still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them. SUMMARY Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation. 14. Whole Grains Though cereal grains have received a bad reputation in recent years, some types are definitely healthy. This includes some whole grains that are loaded with fiber and contain a decent amount of protein. Notable examples include oats, brown rice and quinoa. Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health. Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward. Keep in mind that refined grains are not a healthy choice, and sometimes foods that have "whole grains" on the label are highly processed junk foods that are both harmful and fattening. If you're on a very low-carb diet, you'll want to avoid grains, as they’re high in carbs. But there's otherwise nothing wrong with eating whole grains if you can tolerate them. SUMMARY You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead — they’re much higher in fiber and other nutrients. 15. Chili Pepper Eating chili peppers may be useful on a weight loss diet. They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies. This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements. One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn't regularly eat peppers. However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up. SUMMARY Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.
  23. 6. Boiled Potatoes White potatoes seem to have fallen out of favor for some reason. However, they have several properties that make them a perfect food — both for weight loss and optimal health. They contain an incredibly diverse range of nutrients — a little bit of almost everything you need. There have even been accounts of people living on nothing but potatoes alone for extended periods of time. They’re particularly high in potassium, a nutrient that most people don't get enough of and that plays an important role in blood pressure control. On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested. What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods. If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss. Sweet potatoes, turnips and other root vegetables are also excellent. SUMMARY Boiled potatoes are among the most filling foods. They’re particularly good at reducing your appetite, potentially suppressing your food intake later in the day. 7. Tuna Tuna is another low-calorie, high-protein food. It’s lean fish, meaning it’s low in fat. Tuna is popular among bodybuilders and fitness models who’re on a cut, as it's a great way to increase protein intake while keeping total calories and fat low. If you're trying to emphasize protein intake, make sure to choose tuna canned in water, not oil. SUMMARY Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet. 8. Beans and Legumes Some beans and other legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch. The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly. SUMMARY Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake. 9. Soups As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits. But you can also just add water to your food, making a soup. Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories. Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content. SUMMARY Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups. 10. Cottage Cheese Dairy products tend to be high in protein. One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat. Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full with a relatively low number of calories. Dairy products are also high in calcium, which may aid fat burning. Other low-fat, high-protein dairy products include Greek yogurt and skyr. SUMMARY Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.
  24. Not all calories are created equal. Different foods go through different metabolic pathways in your body. They can have vastly different effects on your hunger, hormones and the number of calories you burn. 1. Whole Eggs Once feared for being high in cholesterol, whole eggs have been making a comeback. Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating. One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours. Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels. Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks. SUMMARY Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss. 2. Leafy Greens Leafy greens include kale, spinach, collards, swiss chards and a few others. They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall. Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies. SUMMARY Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full. 3. Salmon Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with high-quality protein, healthy fats and various important nutrients. Fish — and seafood in general — may also supply a significant amount of iodine. This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally. Studies show that a significant number of people don’t fill their iodine needs. Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease. Mackerel, trout, sardines, herring and other types of fatty fish are also excellent. SUMMARY Salmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet. 4. Cruciferous Vegetables Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. Like other vegetables, they’re high in fiber and tend to be incredibly filling. What's more, these types of veggies generally contain decent amounts of protein. They're not nearly as high in protein as animal foods or legumes but still high compared to most vegetables. A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. They’re also highly nutritious and contain cancer-fighting substances. SUMMARY Cruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health. 5. Lean Beef and Chicken Breast Meat has been unfairly demonized. It has been blamed for various health problems despite a lack of good evidence to back up these negative claims. Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes. According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women. The truth is, meat is a weight-loss-friendly food because it's high in protein. Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80–100 more calories per day. Studies have shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week. If you're on a low-carb diet, feel free to eat fatty meats. However, if you're on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate. SUMMARY Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.
  25. Here are 10 more tips to lose weight even faster (6-10) : Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11%. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones. Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time. Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.
  26. Here are 10 more tips to lose weight even faster (1-5) : Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months. Choose weight loss-friendly foods. Certain foods are very useful for losing fat. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.
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