Es gibt Lebensmittel, die tatsächlich bei der Diät helfen können. Es klingt zu schön, um wahr zu sein, aber es gibt wissenschaftliche Beweise dafür.
Abnehmen erfordert Mathematik. Sie müssen weniger Kalorien zu sich nehmen, als Sie verbrennen. Aber bestimmte Lebensmittel können Ihnen helfen, dieses Gleichgewicht zu erreichen. Sie tragen dazu bei, dass Sie sich länger satt fühlen und Heißhungerattacken eindämmen. Einige Lebensmittel kurbeln sogar den Stoffwechsel an.
Beans are affordable, filling, and versatile, and a great source of protein. They are also high in fiber and slow to digest, meaning you feel full for longer, potentially preventing you from overeating.
Start a meal with a cup of soup and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it’s broth-based. Limit the soup to 100-150 calories per serving and avoid cream and butter.
Craving some chocolate? Opt for one or two small squares of dark chocolate instead of the milky version. In a study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.
You can add more vegetables to your diet, enjoy your „cheat“ foods, and still reduce your calorie intake. When researchers at Penn State pureed cauliflower and zucchini and added them to macaroni and cheese, people seemed to like the dish just as much. They ate 200-350 fewer calories, though. This healthy veggie adds low-calorie bulk to the tasty dish.
A high-protein breakfast can help you resist snack attacks throughout the day. In a study, obese young women who started the day with 35 grams of protein felt instantly full. Their protein-rich breakfast seemed to last into the evening when they ate less high-fat, high-sugar foods than the women who had cereal for breakfast.
For a great snacking option on the go, grab a small handful of nuts like almonds, peanuts, walnuts, or pecans. Research shows that people who eat nuts automatically eat less at later meals.
Skip the apple juice and applesauce and opt for a crisp apple with the peel. Whole fruits tame hunger in a way that fruit juices and sauces do not. Raw fruit contains more fiber, and the act of chewing signals your brain that you’ve eaten something substantial.
Whether you prefer Greek or traditional, yogurt can be good for your waistline. A Harvard study followed over 120,000 people for a decade or more. Of all the foods studied, yogurt was most closely linked to weight loss. While this doesn’t prove that yogurt leads to weight loss, it stands out among other foods.
Grapefruit can really help with weight loss, especially if you are at risk for diabetes.
Researchers at the Scripps Clinic in San Diego found that overweight people lost an average of 3.5 pounds within 12 weeks when they ate half a grapefruit before each meal. Drinking grapefruit juice had the same results.
Load your cart with plenty of lean protein, fresh vegetables, fruits, and whole grains. When it comes to lasting weight loss, the overall picture of your diet is the most important, not specific foods.