Contrary to popular belief, not all calories are equal to each other!
Be aware that not all calories have the same influence on metabolism and weight maintenance.
Indeed, foods differ from each other. And they don't go through the same biochemical reactions in your body – the metabolic pathways.
So the foods you eat can have drastically different effects on:
- your feeling of hunger,
- your hormones and
- the number of calories you burn.
But then, what are the best foods to eat to lose weight quickly?
We have listed here the top 20 foods scientifically proven to facilitate weight loss . Watch:
Click here to easily print this guide in PDF and hang it in your kitchen.
Not so long ago, they were avoided because of their high cholesterol content.
But today, the health benefits of eggs are scientifically proven.
It is true that in some people, a high egg consumption increases the level of "bad" LDL cholesterol.
Still, eggs are one of the best foods to eat if you want to lose weight.
Indeed, because they are rich in proteins and fats, eggs are particularly satiating (Source 1, Source 2).
In one study, researchers gave overweight women eggs for breakfast.
They discovered that eating eggs increases the feeling of satiety.
In addition, all women ate significantly less during the 36 hours after breakfast (Source 3).
Another study confirmed the benefits of eating eggs for breakfast.
Researchers have found that it increases weight loss in people who follow a low-calorie diet (Source 4).
But that's not all.
Eggs are also incredibly nutrient dense.
So, eating eggs is an easy way to ensure your nutrient intake when dieting.
Note that almost all of the nutrients are in the egg yolk, not the white.
In summary
Eggs are particularly filling and nutrient-dense. Eating eggs for breakfast helps reduce hunger pangs for the rest of the day. It also promotes weight loss.
To discover: 7 Reasons Why You Should Have Eggs for Breakfast.
Spinach has many properties that make it perfect for weight loss.
But they are not the only ones!
All leafy greens have the same virtues. What are other leafy greens? Here is the list:
- Watercress
- Chicory
- Curly
- Lettuce
- Chew
- Rocket
- Scarole
- Chard, Chard
- Cabbage
- Brussels Sprouts
- Chinese cabbage
- Sorrel
- Ndolé (Equatorial Africa)
- Water Bindweed
These vegetables are high in fiber, but low in calories and carbohydrates.
So, eating leafy greens is a great way to enrich your meals , without increasing your calorie intake.
Several studies have proven that low energy density meals and diets help you eat fewer calories overall (Source 5).
Extremely nutritious, leafy greens are also rich in vitamins, antioxidants and minerals, including calcium.
Some studies have also proven that eating leafy greens also helps burn fat (Source 6).
In summary
Leafy greens are great for a weight loss diet. Low in calories, they are also rich in dietary fibre, with satiating properties.
To discover: Spinach Pasta Gratin:The Cheap Balanced Dish.
Oily fish, such as sardines, are extremely healthy foods.
Particularly nourishing, they provide a feeling of satiety which can last several hours.
And this, with very few calories on the counter!
For example, salmon is high in protein, good fats and contains many important nutrients.
Fish and seafood in general are also a good source of iodine, an essential nutrient.
Iodine is essential for the proper functioning of the thyroid, which plays an important role in regulating metabolism (Source 7).
According to studies, many people do not eat enough iodine (Source 8).
Salmon is also high in omega-3 fatty acids, which are known to reduce inflammation.
However, inflammation is an important risk factor for obesity and metabolic disorders (Source 9, Source 10).
If you choose salmon, remember to avoid taking farmed salmon which is stuffed with toxic products...
Luckily, salmon isn't the only fish you can eat to lose weight.
Know that mackerel, trout, herring and many other oily fish are also rich in omega-3 fatty acids.
In summary
Sardines and salmon are rich in protein and omega-3 fatty acids. Therefore, they are very good fish to eat for weight loss.
To discover: Farmed Salmon Is One Of The Most Poisonous Foods In The World. Here's Why You Should Stop Eating It.
Cruciferous vegetables include:
- Broccoli
- Cauliflower
- Kohlrabi
- Sauerkraut
- Watercress
- Mustard
- Turnip
- Radish
- Chinese radish
- Black radish
- Horseradish
- Rapini
- Rocket
- Rutabaga
Like many vegetables, they are rich in fiber and provide a strong feeling of satiety .
Cruciferous vegetables are also a good source of protein.
True, they do not contain as much protein as animal foods or beans.
But compared to other vegetables, their protein content is much higher.
High in fiber and protein, but with a low energy density... An ideal combination for a slimming diet.
Thus, cruciferous vegetables are perfect foods to include in your meals for weight loss.
Highly nutritious, cruciferous vegetables also contain molecules known for their anticancer properties (Source 11).
In summary
Cruciferous vegetables are low in calories, but high in fiber and nutrients. By incorporating them into your diet, you can not only lose weight, but also improve your overall health.
To discover: Delicious and Easy to Make:The Oven Roasted Cauliflower Recipe.
Unfairly demonized, meat has long been blamed for many health problems.
And yet, there is no concrete evidence to support these negative claims!
Certainly, we know that processed meat is bad for your health.
But what about unprocessed meat?
Studies have shown that unprocessed red meat does not increase the risk of heart disease or diabetes (Source 12, Source 13).
And the risk of cancer?
According to two large review studies, there is only a very weak correlation between eating red meat and the onset of cancer in men.
And among women, there is none correlation between eating red meat and the onset of cancer (Source 14, Source 15).
In fact, meat is a food that promotes weight loss , thanks to its high protein content.
Protein is by far the most satiating nutrient.
Thus, a diet rich in protein can burn between 80 and 100 additional calories per day (Source 16, Source 17, Source 18).
According to studies, increasing your protein intake to 25% of your daily calorie intake reduces your hunger pangs by 60%.
An increased protein intake can also reduce snacking at the end of the day by 50%.
Studies have also shown that eating more protein can lead to weight loss of 0.45 kg per week (Source 19, Source 20).
If you have opted for a slimming diet low in carbohydrates, do not hesitate to eat fatty meats.
On the other hand, if you follow a moderate or high carbohydrate diet, it is better to focus on lean meats.
Whether white or red, meat is said to be lean when its fat content is less than 10%.
Here is the list of the 7 leanest meats:
- Lamb:fat-free tenderloin chop and fat-free saddle.
- Beef:cheek, scoter, topside, ground beef with 5% fat.
- Veal:nut, shank, shoulder, fat free rib.
- Horse meat:rib steak, topside.
- Tripe products:veal and lamb liver, beef heart, beef kidneys.
- Poultry:chicken and turkey cutlets, skinless turkey and duck legs, skinless duck cutlet.
In summary
Eating lean, unprocessed meat is a great way to boost your protein intake. Protein can replace some of the carbohydrates and fats in your diet, helping you lose weight more easily.
To discover: Coriander and Lime Chicken:The Delicious Easy Recipe.
White-fleshed potatoes seem to have fallen out of favor for no apparent reason.
However, they have many properties, which make them a perfect food.
And not just for weight loss, but also for your overall health.
Potatoes are a real nutritional treasure, with a surprisingly varied content of vitamins and minerals .
In fact, they contain a little bit of everything you need!
There are even testimonials of people surviving long periods of time eating potatoes exclusively.
Potatoes are particularly rich in potassium, an essential nutrient.
Most people don't get enough potassium.
And yet, a diet rich in potassium can reduce the risk of hypertension.
There is a scale, called the Satiety Index, which measures the ability of foods to satiate and calm hunger.
Guess which food has the highest score? These are boiled white flesh potatoes (Source 21).
So, by eating boiled potatoes, you naturally feel full.
Therefore, you do not feel the need to eat other foods.
But the surprising health benefits of potatoes don't stop there.
Let your boiled potatoes cool, and they will form high amounts of resistant starch.
This substance, similar to dietary fiber, has many health benefits.
According to one study, resistant starch promotes weight loss in particular (Source 22).
Do you want to vary your diet?
So know that sweet potatoes, turnips and many other root vegetables are also excellent for your health.
In summary
Boiled potatoes are one of the most filling foods on the planet. Particularly effective in reducing the feeling of hunger, they help you avoid snacking.
To discover: 4 Simple Steps To Grow 45 kg Potatoes in a Barrel!
Low in calories, but rich in protein, tuna is also a fatty fish.
But tuna is the leanest fatty fish !
It is very popular with bodybuilders and fitness models who follow a low-fat diet to gain muscle mass.
In fact, tuna can increase your protein intake while reducing your calorie and fat intake.
For even more protein, avoid canned tuna in oil.
Instead, opt for natural tuna (in water), as this preserves its high omega-3 content.
In summary
Low in fat, tuna is an excellent source of protein. With a low-calorie diet, proteins replace carbohydrates and fats. It is an effective strategy for losing weight.
To discover: Simple and Light in Cost, Tuna Rillettes with Tarragon!
Some beans and other legumes promote weight loss.
This includes lentils, black beans and kidney beans, among others.
These foods tend to be high in protein, but also high in fibre, two nutrients that promote feelings of satiety .
Pulses usually contain resistant starch, a substance similar to dietary fibre.
On the other hand, many people have difficulty digesting beans.
It is for this reason that it is necessary to know how to prepare them, in order to make them more digestible.
In summary
Beans and pulses are a good ingredient to include in your weight loss diet. Rich in protein and fiber, they provide a feeling of satiety, but with a low calorie intake.
To discover: Grandma's Trick To Avoid Flatulence From WHITE BEANS.
As mentioned earlier, low energy density meals and diets help you eat fewer calories.
Most foods with low energy density are those that contain a lot of water, such as fruits and vegetables.
But you can also simply add water to your food to make delicious soups!
Studies have also proven the slimming benefits of the soup.
Eating exactly the same food in soup rather than in solids increases his feeling of satiety.
In addition, it allows you to consume significantly fewer calories during the rest of the day (Source 23, Source 24).
Just be careful not to add too much fat to your soup!
Indeed, adding cream or coconut milk considerably increases their calorie content.
In summary
Eating soup is an excellent choice as part of a weight loss diet. Soups have a high water content, which makes them particularly filling. However, avoid soups with too much cream, oil or other fats.
To discover: Easy Weight Loss Tip:A Good Cabbage Soup.
Dairy products are generally high in protein.
But to lose weight, it is the cottage cheese that you must focus on.
Calorie for calorie, it is mostly protein, with very few carbs and low fat.
So, eating cottage cheese is a great way to increase your protein intake .
Cottage cheese also has satiating properties.
It brings you a feeling of satiety for a relatively low number of calories.
Dairy products are also rich in calcium, a nutrient that helps burn fat (Source 25).
Greek yogurt, brousse, cottage cheese and skyr are also low-fat, high-protein dairy products.
In summary
Some dairy products are low in fat. Eating cottage cheese is a great way to consume more protein without increasing your caloric intake too much.
To discover: Cottage Cheese Cake, a Really Economical Simple Recipe.
The avocado is truly a fruit apart.
Indeed, most fruits have a high carbohydrate content.
But avocados are also high in healthy fats.
They are particularly rich in monounsaturated fatty acids, similar to those found in olive oil.
Avocados are mostly made up of fat, but they also contain a lot of water and dietary fiber.
Thus, their energy density is much lower than we think.
In addition, avocados are a perfect addition to your vegetable salads .
In fact, studies have shown that their good fats increase the absorption of antioxidants in vegetables by up to 15 times (Source 25).
Avocados are also high in essential nutrients, including dietary fiber and potassium.
In summary
Avocados are an excellent source of "good fats". They are a great food to include in your diet if you are trying to lose weight. Just be sure to eat them in moderation.
To discover: 13 Tips For Anyone Who Loves AVOCADOS.
Apple cider vinegar is one of the most popular natural health products.
Most often, it is used in vinaigrette.
But some people consume it by drinking it diluted with a little water.
Several studies in humans have proven that apple cider vinegar facilitates weight loss.
Adding apple cider vinegar to carbohydrate-rich meals helps increase feelings of fullness.
It also helps to reduce your daily calorie intake , from 200 to 275 calories on average (Source 26, Source 27).
In another study, researchers incorporated apple cider vinegar into the meals of obese people for 12 days.
They found that taking just 15 or 30 ml of apple cider vinegar a day results in weight loss of 1.2 to 1.7 kg (Source 28).
Apple cider vinegar also has long-term health benefits.
In particular, it helps reduce blood sugar spikes after meals (Source 29, Source 30).
Click here to find out how to make your own apple cider vinegar from leftover apples.
In summary
Adding apple cider vinegar to your vegetable salads helps reduce your hunger pangs. Therefore, it can help you lose weight more easily.
To discover: 6 Incredible Benefits of Apple Cider Vinegar (Scientifically Proven).
Yes, nuts are high in fat. But that doesn't mean they'll make you fat.
Nuts and other tree nuts are perfect for snacking , replacing your traditional snacks.
Indeed, they contain proteins, fibers and good fats, in balanced quantities.
According to studies, eating nuts improves metabolic function, and may even promote weight loss (Source 31, Source 32).
Population studies have also confirmed the benefits of nuts.
Those who eat nuts are generally healthier and thinner than those who don't (Source 33).
However, nuts and other dried fruits are not low in calories. So when you snack, do so in moderation.
If you have trouble controlling yourself when eating nuts, it's best to avoid them altogether.
Here is the list of other nuts:
- Almonds
- Hazelnuts
- Pistachios
- Cashew nuts
- Pecans
- Brazil nuts
- Macadamia Nuts
In summary
Nuts and other dried fruits are healthy and balanced foods. They fit perfectly into slimming diets, but only if you consume them in moderation.
To discover: The 7 Scientifically Proven Benefits of Walnuts:#4 is Incredible!
In recent years, cereals have suffered from a bad reputation.
However, some cereals are actually good for your health.
Indeed, whole grains have a high dietary fiber content and a good protein content .
These include oats, brown rice and quinoa.
Oats are particularly rich in beta-glucans.
According to studies, this soluble fiber increases satiety and improves metabolic function (Source 34, Source 35).
Brown rice and white rice both have a high content of resistant starch.
And even more resistant starch forms when you allow rice to cool after cooking (source 36).
Remember, processed grains are fattening and bad for your health.
Some brands highlight the mention "cereals" on their packaging.
But watch the ingredient list closely to make sure it's not processed cereal.
Have you chosen a low carb diet to lose weight?
So avoid cereals completely, as they are high in carbohydrates.
Other than that, if you tolerate whole grains, it's safe to eat them. On the contrary!
In summary
Avoid refined grains if you want to lose weight. Instead, eat whole grains, as they are much higher in dietary fiber and nutrients.
To discover: Oats:9 Incredible Benefits Everyone Should Know.
It may seem surprising, but eating chilli can help you when you are on a slimming diet.
Indeed, peppers all contain capsaicin.
However, according to several studies, this substance can reduce the feeling of hunger and burn fat (Source 37, Source 38, Source 39).
Capsaicin is also an ingredient in many dietary supplements for weight loss.
In one study, researchers gave red pepper to people who do not eat it regularly.
They found that just 1 gram of chili is enough to reduce hunger pangs and boost metabolism (Source 40).
But…researchers didn’t find the same benefits in people used to eating spicy foods.
According to them, this would mean that our body becomes more and more tolerant to the capsaicin of peppers (Source 40).
In summary
Eating chilli reduces the feeling of hunger and burns more fat. However, people who regularly eat chili peppers may develop capsaicin tolerance.
To discover: 8 Health Benefits of Chilli Nobody Knows About.
Most nutrition experts agree that fruit is good for your health.
According to several demographic studies, people who eat fruits and vegetables are generally healthier than the rest of the population (source 41, source 42).
Of course, from a scientific point of view, correlation does not imply causation!
Thus, the results of population studies are not in themselves proof of the health benefits of fruit.
However, fruits have properties known to promote weight loss.
Although fruits contain sugar, they have a low energy density and take longer to chew than other foods.
Their high fiber content also prevents sugar from being released into your bloodstream too quickly.
In reality, few people need to watch, or even avoid, their fruit intake.
For example, those following a very low carb ketogenic diet should avoid fruit:
And of course, people who suffer from an allergy or intolerance to fruits.
Otherwise, for the vast majority of people, fruit is healthy and delicious food.
And above all, fruits are precious allies to include in your slimming diet.
In summary
Even though fruit contains a little sugar, it deserves its place in your weight loss diet. Indeed, fruits are rich in fiber, antioxidants and essential nutrients. Thus, they help regulate blood sugar levels after each meal.
To discover: 20 Incredible Fruits NOBODY KNOWS.
Granted, grapefruit is also a fruit, but it deserves a place in its own right on this list.
Its amazing benefits on weight maintenance have been the subject of several studies.
In one study, researchers gave obese people half a fresh grapefruit before each meal.
After 12 weeks, researchers observed that grapefruit resulted in a weight loss of 1.6 kg (Source 43).
But that's not all.
People who ate grapefruit also had reduced insulin resistance.
However, insulin resistance is a metabolic disorder linked to several chronic diseases.
According to the researchers, it is enough to eat half a grapefruit 30 minutes before 1 or 2 meals a day.
Grapefruit will thus increase your feeling of satiety, and you will eat fewer calories during the rest of the day.
In summary
Studies indicate that eating grapefruit before a meal helps reduce hunger pangs, but also your calorie consumption. Worth a try if you want to lose weight.
To discover: Light and Easy to Make, Shrimp Salad with Grapefruit!
Chia seeds are one of the most nutritious foods on the planet.
They have a fairly high carbohydrate content, 42g per 100g serving.
On the other hand, 34 g of these carbohydrates are in the form of dietary fiber.
In fact, chia seeds are a low carbohydrate food.
And above all, they are one of the best sources of dietary fiber in the world (Source 44).
Due to their high fiber content, chia seeds can absorb up to 12 times their weight in water (Source 45).
They then take on a gelatinous texture, and expand in your stomach.
Several studies have shown that chia seeds can help reduce feelings of hunger (Source 46, Source 47).
True, the researchers did not find a statistically significant influence on weight loss.
But given their exceptional nutrient content, chia seeds are definitely a food to include in your slimming diet.
In summary
Rich in fiber, chia seeds have a satiating effect and help reduce your feeling of hunger. For this reason, they are effective as part of a slimming diet.
To discover: The 10 Benefits Of Chia Seeds That Nobody Knows.
Not all fats are created equal.
As with calories, they don't have the same effect on your metabolism and weight maintenance.
For example, coconut oil is high in medium-length fatty acids, called medium-chain triglycerides (MCTs).
Studies have shown that these fatty acids are more effective than other fats in increasing feelings of fullness and burning calories (Source 48, Source 49).
Additionally, two studies (one in women, the other in men) have shown that coconut oil reduces the amount of abdominal fat (Source 50, Source 51).
Of course, coconut oil also contains calories. Thus, adding it on top of your existing diet is not recommended.
Instead, the idea is to incorporate it into your diet by replacing your cooking oils with coconut oil.
Some studies have found that coconut oil is less satiating than MCT oil (Source 52).
L'huile TCM est un complément alimentaire, avec une teneur bien plus élevée en triglycérides à chaîne moyenne.
L'huile d'olive extra vierge mérite également d'être mentionnée. En effet, c'est une des matières grasses les plus saines de la planète.
En résumé
L'huile de coco est riche en triglycérides à chaîne moyenne (TCM). Ces acides gras sont connus pour augmenter la sensation de satiété après un repas. L'huile TCM, un complément alimentaire, est encore plus efficace.
To discover: 50 Coconut Oil Uses You Should Know.
Le yaourt fait lui aussi partie des produits laitiers efficaces pour perdre du poids.
Il s’agit notamment des yaourts contenant des probiotiques, reconnus pour améliorer le fonctionnement de l'appareil digestif.
Un appareil digestif en bonne santé est moins à risque d'une inflammation et de résistance à la leptine.
La résistance à la leptine est un des principaux facteurs de risque de l'obésité.
Au supermarché, veillez à choisir seulement des yaourts contenant des cultures vivantes et actives.
Soyez vigilant, car certains yaourts contiennent peu ou pratiquement pas de probiotiques.
Pensez également à choisir des yaourts au lait entier.
Les études ont révélé que seuls les produits laitiers à base de lait entier sont liés à un risque réduit d'obésité et de diabète de type 2 (Source 53).
Les yaourts allégés, eux, sont généralement pleins de sucre, alors mieux vaut les éviter.
En résumé
Les yaourts sont riches en probiotiques, qui facilitent la digestion. Manger du yaourt est une solution idéale lorsque vous essayez de perdre du poids. En revanche, évitez les yaourts allégés, car ils contiennent souvent des sucres ajoutés.
To discover: La Recette Incroyablement Simple du Yaourt Maison.
Si vous souhaitez suivre un régime minceur, sachez que vous pouvez facilement trouver des aliments sains à manger.
Il s'agit principalement d'aliments entiers et non transformés , comme le poisson, la viande maigre, les légumes, les fruits, les noix, les céréales et les légumes secs.
Certains aliments transformés sont aussi des excellents choix pour perdre du poids, comme le yaourt, l'huile d'olive extra-vierge et les flocons d'avoine.
En consommant ces aliments nutritifs avec modération et en suivant une activité physique régulière, vous pouvez perdre du poids facilement.
Et surtout, vous mènerez une vie plus saine !
