The Best Foods To Eat While Dieting

The Best Foods To Eat While Dieting – Eating the wrong foods can intensify your cravings and set you up for failure before the day even begins.

On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunch to minimize snacking and make weight loss easier.

The Best Foods To Eat While Dieting

The Best Foods To Eat While Dieting

Rich in protein and rich in important vitamins and minerals such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1).

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Due to their high protein content, eggs can suppress appetite when eaten with breakfast to make weight loss more serious.

For example, a study of 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day compared to eating a bagel (

Similarly, another study in 152 adults found that replacing a bagel breakfast with an egg resulted in 65% greater weight loss and 34% greater reduction in waist circumference over an eight-week period (

Try cooking two or three eggs each way, then combine them with some of your favorite vegetables for a nutritious and tasty breakfast.

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Summary Eggs are high in protein and have been shown to increase satiety, reduce food intake later in the day, and improve weight loss.

Wheat germ is part of the wheat kernel, which contains a concentrated amount of vitamins and minerals, including manganese, thiamin and selenium.

In one study, eating a high-fiber cereal was effective in reducing appetite and food intake and also helped stabilize blood sugar levels after a meal (

The Best Foods To Eat While Dieting

Another study followed more than 27,000 men for eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain (

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Try using wheat bran as a topping in oatmeal, smoothies, or yogurt cups to add some crunch and a little extra fiber to your breakfast.

Summary Wheat germ is high in fiber. Studies show that cereal fiber can help reduce appetite, reduce the risk of weight gain, and keep blood sugar levels stable.

High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.

A medium banana has just over 100 calories, but contains 3 grams of fiber—up to 12% of your daily fiber needs at once (7).

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Fiber helps slow stomach emptying to prevent cravings and keep you fuller longer (

Many studies have found that increasing fiber intake from fruits and vegetables is associated with increased weight loss (

In addition, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine cannot digest.

The Best Foods To Eat While Dieting

Bananas can be used alone or sliced ​​as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe green bananas to your morning smoothie for a hearty dose of resistant starch.

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Summary Bananas are high in fiber, which keeps you fuller for longer. Unripe bananas also contain resistant starch, which can help reduce food intake and belly fat.

Greek yogurt in particular provides a hearty chunk of protein in each serving, making it an ideal breakfast for weight loss.

A study in 20 women found that eating high-protein yogurt as a snack reduced hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and cookies (

Another study of 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not regularly consume yogurt (

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Try combining a cup (285 grams) of Greek yogurt with mixed fruit, chia seeds, or wheat germ for an especially nutritious breakfast.

Summary Yogurt is high in protein and is associated with reduced hunger and food intake, plus a lower risk of weight gain.

Not only are smoothies a quick and easy way to get a concentrated dose of nutrients, but they also serve as a convenient breakfast item that can speed up weight loss.

The Best Foods To Eat While Dieting

Filling your smoothies with vegetables and low-calorie fruits can increase your fiber intake to keep you feeling fuller for longer (

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Add some high-protein ingredients like nuts, seeds, or protein powder to promote fullness and fight cravings (

However, remember that smoothies can quickly turn into calorie bombs if you overdo it with high-calorie ingredients.

For a simple weight loss smoothie, mix one cup (240 ml) of milk with a handful of leafy greens, two tablespoons (28 grams) of chia seeds and one cup (144 grams) of strawberries.

Summary Smoothies can be a convenient way to increase fiber and protein intake to reduce hunger and increase weight loss. Make sure you don’t add too many high-calorie ingredients.

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Varieties of berries such as strawberries, blueberries, blackberries and raspberries are all incredibly nutrient dense, meaning they are low in calories but full of essential nutrients.

In addition to providing many important vitamins and minerals, berries are rich in fiber, which can reduce hunger and food intake (

In fact, one study in 12 women found that swapping a high-sugar afternoon snack for a serving of mixed berries reduced calorie consumption later in the day by an average of 133 calories (

The Best Foods To Eat While Dieting

Another study of 133,468 adults found that each daily serving of berries was associated with a loss of 1.1 pounds (0.5 kg) over a four-year period (

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Summary Berries are rich in nutrients and high in fiber. Studies show that eating berries can reduce calorie intake and aid in weight loss.

In addition to being low in calories, grapefruits are high in water and fiber, both of which can be beneficial for weight loss (

A study of 91 obese adults showed that half a grapefruit before a meal resulted in significant weight loss compared to a control group.

In a 12-week study, participants who ate grapefruit lost an average of 3.5 pounds (1.6 kg)—about five times more than the control group (

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In a study of 85 people, consuming grapefruit or grapefruit juice before meals for 12 weeks and combining them with a low-calorie diet reduced body fat mass by 1.1%, increased weight loss by 7.1%, and reduced calorie intake by 20-29%. % (

Fresh grapefruit slices are a great addition to a rich breakfast. You can also add grapefruit to parfaits, smoothies or fruit salads.

However, if you are taking medication, be sure to check with your doctor or pharmacist before consuming grapefruit. Some medications can interact with grapefruit and potentially cause some side effects (

The Best Foods To Eat While Dieting

Summary Grapefruits are low in calories, high in water, and rich in fiber. Studies show that they increase weight loss and decrease calorie intake and body fat.

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According to a small study of eight men, coffee consumption increased metabolism by 13% and increased fat burning (

Another study of 58,157 adults showed that coffee may help with long-term weight control, as increased coffee consumption was associated with less weight gain over 12 years (

While coffee alone may not make a balanced breakfast, you can easily pair it with your favorite healthy breakfast foods to enhance your morning meal.

Just make sure you don’t overdo it with sugar or cream, as they add calories and negate some of the potential health benefits of coffee.

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Summary Caffeine has been shown to increase metabolism and fat burning. Long-term coffee consumption can also help with weight control.

They’re also an excellent source of fiber—just one cup (177 grams) provides up to 21% of your daily needs (26).

A study in 83 women showed that a high-fiber, calorie-restricted diet was effective in reducing appetite and preoccupation with food, as well as reducing body weight, body fat, and waist circumference (

The Best Foods To Eat While Dieting

Kiwis also contain a specific type of fiber called pectin, which has been shown to improve feelings of fullness, reduce appetite and stimulate weight loss (

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They also act as a natural laxative by stimulating the movement of your digestive tract, promoting regularity and helping you lose weight temporarily (

Summary Kiwis are high in fiber, including pectin, which can reduce appetite and improve weight loss. This green spiced fruit also acts as a natural laxative to temporarily reduce water weight.

Look at the ingredients in almost any diet pill or fat burning supplement and there’s a good chance you’ll find green tea.

For example, a small study in 23 people found that three capsules of green tea extract increased fat burning by 17% in just 30 minutes.

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Another study in 10 adults showed that green tea extract boosted metabolism and increased calorie burning by 4% over 24 hours.

Similarly, a study of 31 adults found that consuming a drink containing caffeine, calcium and certain compounds found in green tea three times a day for three days increased the number of calories burned per day by 106 calories.

There are endless ways to enjoy green tea in the morning. Try adding lemon juice, a drizzle of honey, or brew your tea with ginger or mint to give your cup a delicious twist.

The Best Foods To Eat While Dieting

Summary Green tea and its ingredients have been shown to burn fat and your

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