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20 Examples Of Diets For Healthy And Effective Weight Loss

It is not all calories are created equal. Different foods go through different metabolic pathways in the body. They can have vastly different effects on hunger, hormones and how many calories we burn.

Here are the 20 most weight loss friendly diets on earth, that are supported by science.

1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

New studies show that they don't adversely affect blood cholesterol and don't cause heart attacks.

What's more... they are among the best foods you can eat if you need to lose weight.

They're high in protein, healthy fats, and can make you feel full with a very low amount of calories.

One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours.

Another 8-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. Almost all the nutrients are found in the yolks.

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.

They are low in both calories and carbohydrates but 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 all sorts of vitamins, minerals, and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.


3. Salmon

Oily fish like salmon is incredibly healthy.

It is also very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein, healthy fats and also contains all sorts of important nutrients.

Fish, and seafood in general supplies a significant amount of iodine.

This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally.

Studies show that a huge number of people in the world aren't getting all the iodine they need.

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 oily fish are also excellent.

4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts.

Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.

What's more... these types of veggies also tend to contain decent amounts of protein.

They're not as high in protein as animal foods or legumes, but they're 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 are also highly nutritious and contain cancer-fighting substances.

5. Lean Beef and Chicken Breast

Meat has been unfairly demonized.

It has been blamed for all sorts of health problems, despite no good evidence to back it up.

Although 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 the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day.

Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce the desire for late-night snacking by half, and cause weight loss of almost a pound per week... just by adding protein to the diet.

If you're on a low-carb diet, then feel free to eat fatty meats. But if you're on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate

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 we need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They are particularly high in potassium, a nutrient that most people don't get enough of and plays an important role in blood pressure control.

On a scale called the Satiety Index, that measures how fulfilling 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 instead.

If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits... including weight loss.

Sweet potatoes, turnips, and other root vegetables are also excellent.

7. Tuna

Tuna is another low-calorie, high protein food.

It is lean fish... so there isn't much fat in it.

Tuna is popular among bodybuilders and fitness models who are on a cut, because it's a great way to keep protein high, with total calories and fat low.

If you're trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.

8. Beans and Legumes

Some beans and 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 a problem tolerating legumes. For this reason, it is important to prepare them properly.


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... by making a soup.

Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories.

10. Cottage Cheese

Dairy products tend to be high in protein.

One of the best ones is cottage cheese... calorie for calorie, it is mostly just protein with very little carbohydrate and fat.

Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories.

Dairy products are also high in calcium, which has been shown to aid in the fat burning process.

11. Avocados

Avocados are a unique type of fruit.

Whereas most fruit is high in carbs, avocados are loaded with healthy fats.

They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, they also contain a lot of water, so they aren't as energy dense as you may think.

Avocados are perfect as additions to the salad because studies show that the fats in them can increase the nutrient uptake from the vegetables 2.6 to 15-fold.

They also contain many important nutrients, including fiber and potassium.


12. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community.

It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it with water and drink it.

Several studies in humans suggest that 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 study in obese individuals also showed that 15 or 30 mL of vinegar per day for 12 weeks 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 lead to all sorts of beneficial effects on health in the long term.

13. Nuts

Despite being high in fat, nuts are not inherently fattening.

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 cause weight loss.

Population studies have also shown that people who eat nuts tend to be healthier, and leaner than the people who don't.

Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

14. Some Whole Grains

Despite grains have gotten a bad rap in recent years, there are some types that are definitely healthy.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein as well.

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.

Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterward.

Keep in mind that refined grains are a disaster, 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 then you'll want to avoid grains, because they are high in carbohydrates. But there's nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low-carb diet.

15. Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies.

This substance is even sold in supplement form and is 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 some sort of tolerance can build up.

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 those studies don't prove anything, but fruit does have properties that make them weight loss friendly.

Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.

The only people who may want to avoid or minimize fruit are those who are on a very low-carb, ketogenic diet or have some sort of intolerance to fructose.

For the rest of us, fruits can be an effective (and delicious) addition to a weight loss diet.

17. Grapefruit

One fruit that deserves to be highlighted is grapefruit because its effects on weight control have been studied directly.

In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks.

The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

So... eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

18. Chia Seeds

Chia seeds are among the most nutritious foods on the planet.

They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those 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 all the fiber, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach.

Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss.

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of 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 compared to other fats, as well as increase the number of calories burned.

There are also two studies, one in women and the other in men, showing that coconut oil led to 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.

So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.

Extra virgin olive oil is also worth mentioning here because it is probably the healthiest fat on the planet.

20. Full-fat Yoghurt

Another excellent dairy food is yogurt. It contains probiotic bacteria that can improve the function of your gut.

Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.

Just make sure to choose 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 is best to avoid that stuff like the plague.

6 Benefit Of Turmeric For Weight Loss You Always Wanted

Discover the incredible weight loss benefits of turmeric, how to best prepare them and how much you should eat to get maximum benefit from turmeric - one of nature's amazing fat burning foods.

Turmeric, a herb used to spice many Middle Eastern and Asian recipes, is also known as curcurmin. Powdered turmeric is made by grinding the curcumin plant, a type of parsley. The deep yellow color of curry powder is attributed to turmeric.

Turmeric is a rhizome that is smaller than ginger. Its flavor is delicate and pleasing. Turmeric comes in a number of varieties and colors - from white to deep orange. It is dark, orange color of curcumin that causes soups, stews, curries, and rice dishes to have a deep, yellow color. The flavor of turmeric is gingery, peppery, and earthy.

Saffron is more expensive that turmeric, so turmeric is often used in its place. You can find powdered turmeric for sale throughout the year at your local market. You can find fresh turmeric rhizomes in specialty Asian markets and sometimes in the grocery store.

Fat Burning Benefits of Turmeric

#. It is a healthy and powerful spice that helps to burn fat. You will find dietary fiber, potassium, vitamin B6, iron, and manganese in turmeric.

#. Both potassium and manganese are helpful in reducing cholesterol levels and blood pressure, as well as regulating bodily fluids. Potassium aids in blood glucose metabolism and it helps the body to produce energy.

Hemoglobin contains iron. Hemoglobin is very important for carrying oxygen throughout the body via the bloodstream.

#. It helps the body to increase detoxification, which leads to faster fat burning, as well as offering a general improvement in your health to its life-saving anti-oxidant properties.

#. We need iron for the function and development of the brain, as well as to regulate body temperature, metabolize muscle activity, and protect the immune system, among other things.

#. The fiber in your diet will make stools bulkier to get rid of toxins quicker. When you eat foods that are high in fiber, you will feel full without overeating.

Curcurmin is the main ingredient in turmeric. It is this that causes turmeric to be such a deep yellow color. This is also the ingredient that imparts health benefits.

#. In Ayurvedic Medicine and Chinese Medicine, turmeric has been traditionally used to treat the following: menstrual difficulties, toothaches, colic, chest pains, bruises and hemorrhage, blood in the urine, jaundice, and gas. Those are only a few of the conditions it helps treat.

What does turmeric contain that makes it so good for health?

- Curcumin is the yellow-orange pigment found in turmeric. An overwhelming number of studies have proven that this is the main anti-inflammatory agent found in this spice. As a matter of fact, the anti-inflammatory nature of curcumin, combined with curcumin's antioxidant and cancer-preventing qualities, is absolutely phenomenal.

- Curcumin contains an anti-inflammatory property that can be compared to strong prescription medicines and readily available over-the-counter drugs. And it doesn't have any harmful side effects.

- Researchers have reported that curcumin might be able to help in treating inflammatory bowel disease, ulcers, Crohn's disease, and ulcerative colitis.

- Curcumin contains antioxidants that can help in the metabolism of free radicals before they can harm the cells of the body. The harmful effects of free radicals are evident in such diseases as arthritis.

- There are many suffering from arthritis who report relief of symptoms when they add turmeric frequently to their foods. This relief of symptoms may include the being able to walk further and longer without pain, a reduction in the severity and duration of morning stiffness, and reduced swelling of the joints.

- According to a 2004 issue of Science, animal research indicated that curcurmin might be capable of correcting the genetic defect that is mainly accountable for causing cystic fibrosis, a deadly disease of the lungs that is identified by thick mucus that triggers an extremely dangerous infection.

- Mucus is damaging to the pancreas and also interrupts the body's digestive processes and the proper absorption of necessary nutrients.

- Curcumin's antioxidant characteristics help the colon to ward off the harmful effects of free radicals, which are responsible for damaging the DNA composition found in cells; this damage can lead to cancer of the colon. Curcumin can actually destroy mutated cancer cells as well as prevent them from moving throughout the body.

- Curcumin also improves liver function.

- Frequent use of turmeric has been linked to a lower instance of the formation of tumors, as well as cancer of the colon, prostate, lung, and breast.

- A study done at the University of Texas suggests that curcumin has the ability to slow down the growth of breast cancer cells found in mice, even when the mice had already contracted the disease.

- Turmeric and Quercitin (an antioxidant found in onions) are both phytonutrients which, when combined with recipes, have demonstrated an ability to lessen precancerous lesions in the intestinal tract. There was a reported reduction in both the occurrence and size of these lesions.

- Turmeric contains curcumin and phenyl isothiocyanates, two phytochemicals that are plentiful in vegetables belonging to the cruciferous family (brussels sprouts, broccoli, cabbage, cauliflower, turnips, kohlrabi, and kale), and these phytochemicals are very helpful in limiting the development of cancerous prostate cells in human beings. They can even help in preventing the spread of prostate cancer that has already become established in the body.

- And even more than this, current research shows that eating foods with turmeric can decrease the chances of getting childhood leukemia.

- Curcumin, which is found in turmeric, might be helpful in preventing the oxidation of cholesterol in the body, which helps to prevent the plaque build-up in arteries that often leads to heart attacks or strokes; it can also help in reducing symptoms of arteriosclerosis and heart conditions due to diabetes.

- Turmeric is gaining support for its potential protection against Alzheimer's Disease, too.

Preparing Fresh Turmeric

It is difficult to find fresh turmeric, but you can find ground turmeric in many places. It is often found in the spice aisle at your grocery or superstore. Look for this item in ethnic markets and spice stores. It may be possible to buy turmeric fresh. Naturally, it is preferable to get turmeric that is organically grown. Don't be swayed by the color - the color may differ because there are many turmeric varieties.

Fresh turmeric should be stored in a container with a tight seal. Store it somewhere cool and also free of dampness and direct light. Be sure to keep your fresh turmeric rhizomes refrigerated.

Take precautionary measures with this spice, because the dark yellow color can readily stain your hands or clothes.

The following are a few ideas for cooking with turmeric.

@. It has an intense taste, so take care to use sparingly. Turmeric is great with pasta, seafood, tomato dishes, egg salad, or just sprinkled over eggs.

@. Try turmeric mixed with sour cream as a sauce for shellfish. It is delicious.

You might discover that turmeric is frequently an ingredient in pickles and mustard.

@. Include some turmeric when you prepare to dress to pour on salads. The taste and appearance will both benefit from the bright yellow color.

@. You can use turmeric in relishes, marinades, and savory bread.

@. Try adding a bit of the spice to legumes such as lentils, or to some cooked winter squash; Thai cooks use turmeric extensively in appetizers, stir-fried dishes, curries, soups, and desserts.

@. You can spice your green tea with turmeric to enhance its cancer-fighting properties.

@. You can try turmeric with tofu recipes.

@.You can sprinkle turmeric on a variety of dishes to add a cheerful burst of color and an array of healthy, fat burning benefits.

Serving Size

Approximately 2 teaspoons are appropriate unless the recipe indicates otherwise.