19 weight loss foods that really work, experts say


The weight loss Foods that really work, experts say, are the ones that help your body burn fat and keep you full – and they also need to be delicious so you don’t get sick of them. 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, while making you taste good. These are tips that worked for their customers and they will work for you. “There are many benefits to eating healthy weight loss foods,” 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 give people more energy throughout the day and even boost someone’s mood!” Read on for the experts’ 19 weight loss foods that really work.

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“Turmeric is considered the star of all spices and is one of the best and safest spices for all ages. There are more than 1,000 research studies that have shown the protective effect of the active compound – curcumin – that researchers have found increase weight loss and reduce body fat. says Ayurvedic expert and registered dietitian Sapna Punjabi-Gupta, who hosts online cooking classes with delicious recipes inspired by her Indian roots and lifelong commitment to a vegetarian diet on bespiced.com. “Ayurveda considers turmeric to be one of nature’s best medicines.” In fact, she says, “it is not only used for cooking but is used therapeutically in Ayurvedic medicine.”

potato salad with oregano and celery for red beans.

“Unlike typical starches that raise your insulin levels and make you hungry, resistant starch is your friend for weight loss,” says Dr. Vikki Petersen, Certified Clinical Nutritionist, Chiropractor and Certified Functional Medicine Practitioner. “Eating potatoes that have been cooked and then chilled (think potato salad) along with cooked beans (white beans and kidney beans at the top of the list) gives you a hefty dose of protective resistant starch. You will be happy and will feed the healthy bacteria in the gut that promotes weight loss. “

woman slicing avocado

“Enjoying half an avocado a day in a smoothie or on top of your salad will increase satiety and encourage weight loss,” says Dr. Petersen. “Avocados are high in fiber and are known to increase your metabolism, a key to weight loss.”

Not to mention, “avocados are delicious and nutritious,” says Jessica Mazzucco, certified trainer and founder of The glute recruitment. “They can be added to salads and omelettes to liven them up. They are an excellent source of fiber with 11 to 17 grams each and contain monounsaturated fat which is good for the heart. They will also keep you full for a long time. They are a winning food with almost 20 essential nutrients such as folic acid, potassium, fiber and vitamin E. Do not eat more than half a cup per day to avoid exceeding the desired caloric intake. “

different types of legumes and beans on different spoons

“Legumes such as beans, lentils, chickpeas and dry peas are rich in protein, vitamins and dietary fiber,” says Punjabi-Gupta. “Studies have shown that regular bean consumption can help with healthy weight control and weight loss. Replace your animal protein with plant-based proteins a few times a week.”

sour cherries

“Cherry is it low in calories, which means that a cup of cherries is less than 100 calories. Cherries are also rich in vitamins that help strengthen ours metabolism“says Spiewak.” Cherries are also loaded with anthocyanins, which help increase fat-fighting enzymes. “

steak with asparagus

“This may come as a surprise to look at a list of weight loss foods but pure protein sources are needed for weight loss,” says Mazzucco. “We hear a lot of negative talk 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 should not exceed 18 grams of red meat per week.In general, a high-protein diet can help burn more calories because it requires more calories to break down protein than other nutrients.A 8 oz beef without sauce has 614 calories, 632 mg of potassium and 56 grams of protein. “

smooth creamy peanut butter in the jar

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

fresh fennel onion

“Fennel is one of the few plants that has everything – vegetables, herbs, spices,” says Punjabi-Gupta. “It is a key ingredient in many Indian spice blends. It is sweet and astringent in taste and has a cooling power (virya). It is an excellent digestive aid – soothes digestion, mild laxative and a diuretic. It can have a strong taste and works well in salty and sweet recipes. Fennel is a rich source of fiber, which helps you stay fuller for longer, which further prevents you from sucking and overeating. “

purified drinking water in a glass

“Yes, it’s a drink; but it’s worth making this list given that most Americans are dehydrated,” says Dr. Petersen. It will be almost impossible to lose weight when you do not consume enough clean water every day. Spread the 8 glasses (8 oz each) all day, you will lose the detoxification benefit if you “chew” 24 ounces in one meeting. “

fresh purple artichokes on dark rustic wooden background with lemon slices

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

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chili peppers tied with string

“Chili peppers are rich in a phytochemical called capsaicin (this is what gives chili peppers their heat),” says Spiewak. “Capsaicin is a substance that can suppress your appetite, leading to lower calorie intake. It has also been linked to the reduction of belly fat.”

fried cod fillet with asparagus on wooden table

“Salmon usually get all the praise that fish eat for weight loss,” says Mazzucco. “Cod is overlooked, as it is an excellent source of protein 16 g per 3 ounces cooked. B vitamins help your body absorb energy from food, and cod have B12 and niacin. These help the digestive system and reduce cholesterol. You can not beat the calorie count: a Fillet cod (231 grams) has only 189 calories. “


“It’s hard to drum up the sweetness and refreshments you get from eating watermelon,” says Mazzucco. “A cup is only 46 calories. Although the sugar content per cup is a bit high at 9G per cup, it is completely natural with a low glycemic index. This means that the food will not raise your blood sugar in the same way as the sugar from a candy bar would. Watermelon also has an amino acid called citrulline that can reduce fatigue and increase blood flow. “

chia seeds

“Chia seeds have many amazing properties such as increasing digestive health and metabolism and contain a lot of iron and omega-3 fatty acids,” says Spiewak. “All of these properties can help someone lose weight!”

red peppers

“Red peppers are filled with vitamin C,” says Spiewak. Vitamin C is an antioxidant that has been shown to reduce stress hormones. This is important because when you are more stressed you have high levels of cortisol. This can then lead to the storage of excess body fat. “

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grinded caraway seeds and jeera powder

“Cumin is an important spice in Indian cooking and an important ingredient in curry powder and spice blends,” says Punjabi-Gupta. It is either used dry fried and ground to a powder or fried completely in hot oil during cooking. It is one of the best remedies for indigestion in Ayurveda. It also helps relieve gas and ignites gastric fire. Cumin can increase your metabolism. “Cholesterol levels lower and help lower your blood sugar. Studies have shown that consuming cumin helps some people lose weight.”


“Asparagus is low in calories but full of fiber! It is very low in calories, with only 20 calories in half a cup,” says Spiewak. “This means you can eat a lot of asparagus without consuming a lot of calories. Asparagus is also rich in fiber that has been linked to help with weight loss. Asparagus contains the chemical asparagine, and it is an alkaloid that directly affects the cells and helps to break down fat. “

shot of apple cider vinegar

There are not too many studies to prove that apple cider vinegar helps you burn fat, according to Mayo Clinic. But: “If you feel that your energy metabolism needs additional support, a supplement that 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 your diet alone, says Spiewak. (Note: Spiewak is not compensated for promoting that brand, she just likes them.)

clean spices

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

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

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