18 foods for losing weight (Part 1)

You know that exercise and diet can help you lose weight. But did you know that there are certain foods that can help you lose weight easier and faster? If you’re concerned about gaining weight, then try to eat more of these diet-friendly foods in moderate amounts:

1) Vegetables and salad. In a research conducted at Penn State University, those who ate a salad before their main course consumed 12-percent less food afterwards. The reason behind this is the large volume of the salad, which makes us feel satisfied. Another research published in the Journal of the American Dietetic Association showed that individuals who ate a bowl of salad daily had higher levels of the good antioxidants in their blood. In addition, vegetables are high in fiber, which helps you feel fuller for fewer calories.

2) Grapefruit. According to a Louisiana State University study, those who ate half a grapefruit three times a day lost an average of four pounds in three months. Another research done at the Nutrition and Metabolic Research Center in Scripps Clinic showed that eating half a grapefruit before each meal helped the subjects lose three pounds in 12 weeks. Although the exact mechanism is unclear, the researchers believe that the acidity in the grapefruit may help slow down digestion and make you feel fuller.

3) Apple. An apple a day keeps obesity away. According to scientists at Penn State, people who ate an apple before lunch took in an average of 187 fewer calories during their main meal. Since a medium-sized apple only has 80 calories, this can save you 107 calories per meal. The subjects also said they feel fuller afterwards. Apples are an excellent source of pectin, which is a soluble fiber that can lower blood cholesterol and sugar levels. Pectin also binds with heavy metals like lead and mercury and helps the body eliminate these pollutants. According to researcher Dr. Julie Obbagy, the act of chewing an apple also makes you feel you’re eating more food.

4) Pears. A study in Brazil showed that overweight women who consumed three small-sized pears or apples a day lost more weight as compared to other individuals. Like apples, pears contain lots of fiber. A medium-sized pear yields six grams of fiber, which is more than the three grams in an apple. Pears also contain the pectin fiber, which can help lower blood sugar levels.

5) Eggs. Eggs are excellent and filling breakfast foods. A study from the Journal of the American College of Nutrition revealed that people who ate eggs for breakfast were more satisfied and consumed fewer calories later in the day as compared to those who ate a high-carbohydrate meal. Another study shows that the protein in eggs may help prevent sudden surges in blood sugar. But what about the controversial egg yolk and its cholesterol? A large egg contains 75 calories, six grams of protein, and 212 mg. cholesterol. According to the American Heart Association, healthy people can eat up to one egg a day.

6) Bananas. In Japan, they have a banana diet that has helped them lose weight. In the Philippines, I met an exercise instructor who lost 50 pounds by following a diet of bananas every day. A study from the Journal of Nutritional Biochemisty showed that bananas have anti-ulcer properties, acting like a natural antacid to the stomach. In the study, researchers identified the secret component in the banana, the flavonoid leucocyanidin. Aside from making you feel contented, bananas can protect against aspirin-induced gastritis and help repair the damaged mucous membrane lining of the stomach. Bananas also contain lots of potassium for the heart, and tryptophan to help elevate mood. Diabetics may take bananas in moderation, just avoid the very sweet and overripe ones.

7) Beans. Beans, including mongo beans, red beans, and black beans, are inexpensive sources of soluble fiber, iron, folic acid, magnesium, phosphorus, potassium, and thiamin. And to top it all, beans are low in fat, low in salt, and have zero cholesterol. Eating half a cup of cooked beans daily can reduce one’s cholesterol levels and regulate blood sugar levels. According to researchers at the University of California at Davis, eating beans will help increase the cholecystokinin levels in the body. Cholecystokinin is a digestive hormone and a natural suppressant of appetite. Furthermore, the National Health and Nutrition Examination Survey showed that people who ate beans had 23-percent smaller waist circumference compared to people who never ate beans. According to researcher Victor Fulgoni III, Ph.D, people who ate beans had lower blood pressures, too. Unless you have gout or high uric acid levels, try to eat more beans.

8) Vinegar. Researcher Elin Ostman, Ph.D., of Lund University asked a group of 12 healthy men and women to eat approximately three and a half slices of bread dipped in household white vinegar. Aside from having a lower blood sugar level after the meal (compared to those who didn’t take vinegar), the subjects also said they felt less hungry after eating. The secret weight-loss component in vinegar is the acids. Vinegar or acetic acid is believed to slow down the passage of food from the stomach to the intestines. This means you will feel fuller longer. A second mechanism is vinegar’s ability to blunt the natural rise in blood sugar after a meal. The late Vermont country doctor, Dr. D. C. Jarvis, maintained that a person could lose weight gradually by taking two teaspoons of vinegar in a glass of water before each meal.

A word of warning: Don’t take too much vinegar if you’re hyperacidic. The safest way to consume vinegar is to incorporate it in your diet. A dose of one to two teaspoons (5-10 ml.) with meals, once or twice a day, may be enough to decrease appetite and promote weight loss.

9) Tofu. Did you know that the protein in tofu can reduce one’s appetite? According to researchers from the Louisiana State University, overweight people who ate tofu as an appetizer consumed less food afterward. For semi-vegetarians, soy products are ideal substitutes for animal meat. They’re high in protein and rich in calcium, iron, zinc, magnesium, B vitamins, omega-3 fatty acids, and fiber. Hence, soy is good for the heart and bones. –Willie T. Ong, MD (The Philippine Star)