19 Weight Loss Foods That Really Work, Experts Say

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The Weight loss Foods that really work, experts say, are the ones that help your body burn fat and keep you full – and they have to be delicious too so you don’t get sick. That’s why we reached out to four of the smartest dietitians, nutritionists, and trainers we know and asked them what foods actually make you leaner and taste great at the same time. These are the tips that have worked for their clients and that will work for you. “There are many benefits to eating healthy foods for weight loss,” says Sydney Spiewak, MS, RDN, CD-N and nutritionist at Clinical Weight Loss and Wellness. “They can reduce the risk of heart disease, stroke, obesity, and type 2 diabetes. In addition, they can help people get more energy throughout the day and even improve their moods!” Read on for the 19 Weight Loss Foods From The Experts That Really Work.

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“Considered the star of all spices, turmeric is one of the best and safest spices for all ages. There are more than 1,000 research studies that have shown the protective properties of the active ingredient curcumin, which researchers have found to increase weight loss and reduce body fat “says Ayurveda expert and registered nutritionist Sapna Punjabi-Gupta, who runs online cooking classes with delicious recipes inspired by her Indian roots and her lifelong commitment to a vegetarian diet at bespiced.com. “Ayurveda regards turmeric as one of nature’s best medicines.” In fact, she says: “It is not only used for cooking, but also therapeutically in Ayurvedic medicine.”

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“Unlike typical starches that increase your insulin levels and make you hungry, resistant starch is your weight loss friend,” says Dr. Vikki Petersen, Certified Clinical Nutritionist, Chiropractor, and Certified Functional Medicine Practitioner. “If you eat potatoes that have been cooked and then chilled (think potato salad), along with cooked beans (kidney beans and kidney beans are high on the list), you are getting a hefty dose of protective starches. You will be satisfied and that Healthy feeds bacteria in your intestines that promote weight loss. “

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“Having half an avocado a day in a smoothie or on your salad increases satiety and promotes weight loss,” says Dr. Petersen. “Avocados are high in fiber and have been known to increase your metabolism, a key to weight loss.”

Not to mention, “Avocados are delicious and nutritious,” says Jessica Mazzucco, certified fitness trainer and founder of The Glute Recruit. “They can be added to salads and omelets to liven them up. They’re an excellent source of fiber, weighing 11-17 grams each, and contain monounsaturated fat, which is heart-good. They will keep you full, too. They are a successful food with nearly 20 essential nutrients like folic acid, potassium, fiber and vitamin E. Don’t eat more than half a cup a day to avoid exceeding your desired caloric intake. “

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“Legumes like beans, lentils, chickpeas, and dry peas are high in protein, vitamins, and fiber,” says Punjabi-Gupta. “Studies have shown that eating beans regularly can contribute to healthy weight management and weight loss. Replace your animal protein with plant-based proteins a few times a week.”

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“Cherries are low in caloriesThat means there is less than 100 calories in one cup of cherries. Cherries are also rich in vitamins that help strengthen ours metabolism“says Spiewak.” Cherries are also filled with anthocyanins, which helps boost fat fighting enzymes. “

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“This may come as a surprise when you see it on a list of weight loss foods, but weight loss requires clean sources of protein,” says Mazzucco. “We hear a lot of negatives about red meat, but if you choose high-quality, lean cuts and eat them in moderation without fattening sauces like bernaise or BBQ or hollandaise, steak is a filling nutrient. Most experts agree that you do.” shouldn’t exceed 18 ounces of red meat per week. In general, a high protein diet can help burn more calories because it takes more calories to break down protein than other nutrients. An 8-ounce steak without sauce is 614 calories, 632 mg of potassium and 56 grams of protein. “

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“Both peanut and almond butters have been shown to reduce the incidence of metabolic syndrome, the leading cause of obesity and type 2 diabetes,” says Dr. Petersen. “Unsweetened nut butters are satisfying and increase your sensitivity to leptin, your satiety hormone. One serving is 2 tablespoons, which you can split in half during the day, or stick to 1 tablespoon and enjoy several times a week. Add chia pudding to your morning smoothie or oatmeal in the morning. “

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“Fennel is one of the few plants that has it all – vegetables, herbs, spices,” says Punjabi-Gupta. “It is an important ingredient in many Indian spice blends. It is sweet and astringent to the taste and has a cooling power (virya). It is an excellent digestive aid – it calms the digestion, a mild laxative and a diuretic. It can have a strong taste and.” works well in savory and sweet recipes. Fennel is a rich source of fiber that will help you stay full longer and protect you from food cravings and overeating. “

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“Yes, it’s a drink; but it’s worth making this list considering most Americans are dehydrated,” says Dr. Petersen. “It’s going to be nearly impossible to lose weight if you don’t consume enough clean water every day. If you spread the 8 glasses (8 ounces each) throughout the day, you’ll lose the detox benefit of chugging 24 ounces in one session. ” . “

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“I Big Artichoke (162 g) has about 76 calories, 0 mg of cholesterol, and is filled with potassium and fiber,” says Mazzucco. “Since an artichoke takes a long time to peel and eat, the fiber will make you eat slower and feel fuller. A bonus, artichokes are among the most antioxidant-rich of all vegetables.”

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“Chili peppers are rich in a phytochemical called capsaicin (this is what gives chili peppers their warmth),” says Spiewak. “Capsaicin is a substance that can suppress your appetite and reduce your calories. It has also been linked to reducing stomach fat.”

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“Salmon is usually lauded as a fish for weight loss,” says Mazzucco. “Cod is overlooked as it is a great source of protein packaging at 16g per 3 ounces cooked. B vitamins help your body get energy from food, and cod contains B12 and niacin. These help the digestive system and lower the amount of food Cholesterol Levels. You Can’t Beat the Calorie Count: One cod fillet (231 grams) has only 189 calories. “

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“It’s hard to beat the sweetness and refreshment you get from eating watermelon,” says Mazzucco. “One cup has only 46 calories. Although the sugar count per cup is a bit high at 9g per cup, everything is natural with a low glycemic index. This means that eating won’t raise your blood sugar in the same way as the sugar from a Chocolate bar would. Watermelon also has an amino acid called citrulline, which can reduce fatigue and increase blood circulation. “

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“Chia seeds have many amazing properties like increasing digestive health and metabolism, and are high in iron and omega-3 fatty acids,” says Spiewak. “All of these traits can help someone lose weight!”

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“Paprika is filled with vitamin C,” says Spiewak. “Vitamin C is an antioxidant The It has been shown to reduce stress hormones. This is important because the more stressful you will have high levels of cortisol. This can then lead to excess body fat being stored. “

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“Cumin is an essential spice in Indian cuisine and an important part of curry powder and spice blends,” says Punjabi-Gupta. “It’s either dry-roasted and ground into powder or fried in warm oil while cooking. It’s one of the best indigestion drugs in Ayurveda. It also helps relieve gas and ignite stomach fires. Cumin May Boost Metabolism Studies Confirm,” that eating ground cumin helps some people trying to lose weight. “

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“Asparagus is low in calories, but filled with fiber! It’s very low in calories, with only 20 calories in half a cup,” says Spiewak. “This means you can eat lots of asparagus without consuming a lot of calories. Asparagus is also high in fiber, which is useful for weight loss. Asparagus contains the chemical asparagus and is an alkaloid that directly affects cells and helps break down fat.”

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There aren’t too many studies to prove that apple cider vinegar helps you burn fat Mayo Clinic. However: “If you feel like your energy metabolism needs extra support, a supplement like Vitafusion apple cider vinegar gummy vitamins can be an easy alternative to getting apple cider vinegar and B-12 that you may be missing in diet alone, “says Spiewak. (Note: Spiewak is not compensated for promoting this brand, they just like it.)

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“Spice up your life with a variety of flavors that will make your food more enjoyable and boost your metabolism,” says Dr. Petersen. “Black pepper, cinnamon, cayenne pepper, turmeric, cumin, and ginger are good places to start and are known to boost your metabolism, leading to weight loss.”

“Spices have been used for cooking and medicine in many indigenous cultures for centuries. Indian cuisine has its roots in Ayurvedic science and spices play a very important role in daily Indian cuisine,” says Punjabi-Gupta. “Spices such as turmeric, ginger, black pepper, cumin, and fennel aid digestion. Studies have confirmed that spices contain a variety of naturally occurring bioactive ingredients that cause weight loss.” So enjoy these delicious weight loss foods that really work and get through life Your healthiest, don’t miss: This supplement can increase your risk of cancer, experts say.

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