foods

15 Foods to help you lose

Want to curb your appetite and stop sugar cravings? Then put this on your Grocery List.

Thirty billion euros per year that's how much Americans spend on slim-down products, many of which operate not. A better way to achieve real weight loss results? Go shopping. New research points to more than a dozen foods, from beans, beef, which can help you fight hunger, kick your candy addiction, increase your metabolism and ultimately shed pounds. And some of these super foods deliver health bonuses.

1. Eggs

Skip the bagel this morning. Eggs, which are full of protein will help you feel fuller longer a lot longer. A multi center study of 30 overweight or obese women found that those two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had consumed a bagel breakfast equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.

2. Beans

You've probably never heard of cholecystokinin, but it's one of the best weight loss buddy. The digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One possibility, researchers report at the University of California at Davis, is by eating beans: A study of eight men that their levels of the hormone twice were after a meal with beans than after a low-fiber meal containing rice and dry milk. There is also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High fiber beans can lower your cholesterol.

3. Salad

They tend to fill with food? Taxes that calorie intake by starting with a large salad. In a study of 42 women at Penn State University, those who consumed a large, low cal salad 12 percent less pasta afterwards, even if they were offered as much as they wanted to eat. The secret say researchers is the sheer amount of salad that you feel too full to pig makes. Health bonus: A study in the Journal of the American Dietetic Association found that people who ate a salad a day with dressing higher levels of vitamins C and E, folic acid, lycopene and carotenoids all disease had fighter than those published didn't add salad to their daily menu.

4. Green tea

The slimming ingredient is not caffeine. Antioxidants called catechins are what. To accelerate the metabolism and fat burning In a recent Japanese study lost 35 men who drank a bottle of oolong tea mixed with green tea catechins weight, boosted their metabolism and had a significant drop in their body mass index. Health bonus: The participants lowered their LDL cholesterol.

5. Pears

They are now considered with more fiber, recognized thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams per medium pear, they're great for filling you. Apples come in second with about three grams per medium size fruit. Both contain pectin fiber, lowers blood sugar levels and helps you avoid snacking between meals. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.

6. Soup

A cup of chicken soup is as appetite blunting as a piece of chicken. This was the finding of a Purdue University study of 18 women and 13 men Why? The researchers suggest that even the simplest soup satisfies hunger because your brain takes it as a filling.

7. Lean meat

It is what it should be for dinner or if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat, fish and dairy products, can help you lose weight and at the same calorie muscle. That's what they have for 24 overweight middle aged women in a study at the University of Illinois at Urbana Champaign. Eating anywhere from nine to 10 ounces of Meat a day on a 1,700 calorie diet helped the women lose more weight, more fat and less muscle mass than a control group consuming the same number of calories but less protein. The beef eaters also had fewer hunger.

8. Olive oil

Fend off middle age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women one breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil laced muesli boosted their metabolism. I do not want to add olive oil to your oatmeal? That's fine, it works equally well in salad dressings as a bread dip or for frying.

9. Grapefruit

He's back A 2006 study of 91 obese people at the Nutrition and Metabolic Research Center conducted at Scripps Clinic has found that food helped half a grapefruit before each meal or drinking a serving of juice three times a day people more than three pounds fall for 12 weeks . The fruit phytochemicals reduce insulin levels, a process, you force your body can convert calories into energy rather than flab.

10. Cinnamon

Sprinkle it on microwave oatmeal or whole grain toast to help cure this afternoon sugar slumps. Research findings from the U.S.

Department of Agriculture found that a little cinnamon can control post meal insulin spikes that can help you make you hungry. Health bonus: One USDA study showed that only a quarter teaspoon of cinnamon per day lowered blood sugar, cholesterol and triglycerides in people with type 2 diabetes.

11. Vinegar

It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar was fuller than those who had their slices plain. The probable reason: Acetic acid in vinegar can delay the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short circuit the rapid increase in blood sugar after you eat refined carbohydrates occurs as white bread, cookies and crackers.

12. Tofu

It seems to fill too bright, but a study at Louisiana State University showed that tofu does the job. The researchers tested it against chicken as a pre meal appetizer for 42 overweight women and the participants who ate tofu had less food during the meal. The secret: Tofu an appetite-suppression is protein.

13. Nuts

Yes they are thick: A handful of peanuts about 165 calories. But research shows that people who snack on be slimmer than those who do not tend to. Found a study from Purdue University found that when a group of 15 normal weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. Participants have. Also revved their basal metabolic rate by 11 percent, which they burned more calories, even if means relaxation Health Bonus: Walnuts contain omega 3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.

14. High fiber cereal

Studies show that your appetite by eating a bowl for breakfast curb. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before from the smorgasbord. Who had the highest fiber cereal ate less than those who were not as much fiber did not in the morning. Try General Mills Fiber One or Kellogg All Bran with Extra Fiber.

15. Hot red pepper

Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women ate the breakfast foods with red pepper ate less than they normally have at lunch. The magic ingredient may be capsaicin, which helps suppress the appetite.