Another good nut option is the almond, according to Levinson, because of the good unsaturated fats and vitamin E, the latter of which acts as an antioxidant. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat. Our HCG phase 2 Food List is very specific. Most of the foods included as part of a weight-loss diet have a few things in common: they're high in fiber (which helps keep you feeling fuller longer) and have a low energy density-meaning that you can eat a decent-sized portion without overdoing it on calories. Certain types of yogurt contain probiotic bacteria that can improve the function of your gut. We may earn commission on some of the items you choose to buy. There have even been accounts of people living on nothing but potatoes alone for extended periods of time. Most health experts agree that fruit is healthy. They’re also highly nutritious and contain cancer-fighting substances (11). Here’s our process. Fish — and seafood in general — may also supply a significant amount of iodine. Eggs are very filling and nutrient-dense. While no one food is a magic bullet for weight loss, there are certain foods that can help you achieve your weight-loss goals. Clients love having the flexibility to enjoy delicious meals and snacks while losing weight in a safe and healthy manner. Opt for raw and unsalted nuts for the best health value. The main problem is that a lot of people have difficulties tolerating legumes. Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss (46, 47). Apples. Bagels. Pistachios are considered the "skinny nut," says Erin Palinski, LDN, author of Belly Fat Diet for Dummies. The truth is, meat is a weight-loss-friendly food because it’s high in protein. These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned (48, 49). Black beans are a member of the pulse family, a food group that's been shown to help burn calories, reduce belly fat, and curb appetite. Cod; Crab; Lobster; Mahi Mahi; Salmon; Scallops; Sea bass; Shrimp; … Extra virgin olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet. Let’s take a look at the free food list… Dairy – Slimming World Free Food. "Foods that are naturally rich in water," like romaine lettuce, bolster weight loss by "diluting the calories of your meal and keeping you full at the same time," says Koch. We closely follow Dr. Simeons’ food list from his original manuscript because he worked with the HCG Protocol for twenty years. Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (34, 35). Tuna is another low-calorie, high-protein food. You should avoid refined grains if you’re trying to lose weight. 100,000+ shipped last month! What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don’t (33). Sprinkle them on oatmeal, cereal or yogurt, or mix into dips, salad dressings and smoothie," recommends Joy. If you want to put on 10 pounds you would need to consume 10 pounds of protein. Use this list when grocery shopping and incorporate these foods into your 10-day eating plan for the best results. Leafy greens are an excellent addition to your weight loss diet. One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours (3). Salmon is loaded with high-quality protein, healthy fats and various important nutrients. Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories. New Year’s resolutions flop for many reasons—both fear and ambition play roles in their self-destruction. Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits. Cruciferous vegetables are low in calories but high in fiber and nutrients. Freshly brewed green tea works wonders for weight loss, says Dudash, referring to studies that have shown the beverage to slightly increase metabolism and facilitate the burning of calories. Boiled potatoes are among the most filling foods. Notable examples include oats, brown rice and quinoa. A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. The "fad diet" fruit does actually work. However, studies show that coconut oil is less satiating than MCT oil — a supplement that contains much higher numbers of medium-chain triglycerides (52). 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