Energy expenditure must be greater than energy intake for weight loss to take place.
Study after study shows that high-fiber foods not only lower your risk of cardiovascular disease, hypertension and cancer, but they also help you cut calories you consume each day. To lose weight, you must expend more calories than your body takes in on a daily basis. Choosing the right foods that include fiber, protein and healthy fats will keep you full and satisfied for hours, and with a full stomach, you can more easily avoid overeating.
Eggs are a low-calorie, high-protein food that will help satiate your appetite. In a study published in the October 2008 issue of "International Journal of Obesity," researchers at Saint Louis University demonstrated that participants who had eaten an egg diet experienced a greater reduction in weight, body mass index, waist circumference and percent body fat. The study found that overweight women who ate eggs lost twice as much weight as compared to women who ate bagels for breakfast. Researchers say that including eggs in your breakfast can curb your appetite for the remainder of the day.
When it comes to reducing hunger, eating low-calorie, high-fiber and high-protein oatmeal can help you lose weight. Steel-cut and old-fashioned rolled oats have a low glycemic index compared to instant oats. This means that sugars are broken down slowly and keep your blood glucose levels more stable, having less effect on your insulin levels than instant oatmeal. The less processed the oatmeal, the greater the fiber content, which is beneficial for weight loss and digestive health.
Fruits are low in calories and full of vitamins and nutrients, making them a healthy choice. Fruits including apples, cherries, grapes, bananas, apricots, plums, peaches, berries, pomegranate, oranges, grapefruit and melons possess high antioxidant levels, are low in calories and provide a good source of fiber. In a study published in the June 2010 issue of "Nutrition," researchers at Utah State University discovered that fruit consumption was associated with weight loss and a decrease in body mass index.
Diets rich in dark green leafy vegetables and other cruciferous vegetables provide concentrated sources of vitamins and minerals, fiber and disease-fighting phytochemicals. They are important for good health and will keep you feeling full for a longer time frame. These vegetables include spinach, broccoli, kale, collards, Swiss chard, cabbage, Brussels sprouts, cauliflower, watercress, mustard greens, turnip, arugula, bok choy and lettuce. They are rich in folate and possess potent anticancer properties.