Yangi retseptlar

Kilo yo'qotish uchun 7 ta past baholangan ovqatlar


Bu tolaga va oqsilga boy ovqatlar vazn yo'qotishga yordam beradi

Thinkstock

Kilo yo'qotish uchun 7 ta past baholangan ovqatlar

Thinkstock

Hamma tez va oson vazn yo'qotishning yo'lini qidiradi. Og'irlikni yo'qotadigan "sehrli o'q" ni qidirishning o'rniga, past baholangan sog'lom ovqatlarni sinab ko'ring. Hikoyani to'liq ko'rish uchun shu erni bosing.

Olmalar

Bodom

Thinkstock

Bodom kaloriya miqdori yuqori, shuning uchun siz oqilona ovqatlanishingiz kerak, lekin ular behuda sarflashga arziydi; bir stakan bodom kunlik tavsiya etilgan oqsil va tolaning deyarli yarmi bor, shuning uchun ham bir hovuch ochlikni engishga yordam beradi (birdaniga butun chashka ichmang - uning tarkibida 530 ga yaqin kaloriya bor).

Dukkaklilar

Thinkstock

Siz guruch va loviyani yaxshi ko'rasizmi yoki gumusni afzal ko'rsating, bir shaklda ko'proq loviya iste'mol qilish sog'lom tana vazniga olib kelishi mumkin; dukkakli ekinlar yaxshi manbadir tola va oqsil.

Chili qalampiri

Thinkstock

Kapsaitsin, chili qalampirining tabiiy birikmasi, bu ularga achchiq zarba beradi. yog 'yoqishga yordam berishi mumkin. Agar siz achchiq ovqatni yoqtirsangiz, qo'shib, achchiq qalampir bilan pishirishga harakat qiling issiq qalampir sosu sho'rvalar va oshlarga, yoki ovqatga qizil qalampir bo'laklarini sepish uchun.

Qo'ziqorinlar

Aftidan, buning bir nechta sabablari bor qo'ziqorinlar keng tarqalgan mol go'shti o'rniga. Bir tadqiqotda Jons Xopkins Bloomberg Jamoat salomatligi maktabi tomonidan o'tkazilgan, qo'ziqorinli taomlarni iste'mol qilganlar, kam yog'li va kamroq kaloriyali bo'lsa ham, go'shtga asoslangan taomlarni iste'mol qilganlar bilan bir xil darajada to'yinganlik haqida xabar berishgan.

Jo'xori uni

Yulaf ezib tashlash - bu ajoyib tanlov vaznni nazorat qilish uchun, chunki uglevodlardan energiya asta -sekin chiqariladi (bu sizning tanangizni yog'ni saqlash o'rniga yondirishga undashi mumkin). Faqat shakar miqdori past yoki shakar qo'shilmaganini tanlang jo'xori uni.


Kilo yo'qotish uchun eng yaxshi va eng yomon ovqatlar

Yaxshi vazn yo'qotish rejasi muvozanatli ovqatlanishni talab qiladi. Oziqlanish mutaxassisi kilogrammdan qutulishni biroz engillashtirish uchun beshta taomni qo'shib, beshtasini yo'qotadi.

Bog'liq bo'lgan:

Surat muallifi: Kris Rayan Getty Images

Surat muallifi: wilatlak villette Getty Images

Surat muallifi: Pavlo_K Getty Images

Surat muallifi: GMVozd Getty Images

Surat muallifi: vasiliybudarin Getty Images

Surat muallifi: egal Getty Images

Surat muallifi: MCCAIG Getty Images

Surat muallifi: Svetl Getty Images

Surat muallifi: skodonnell Getty Images

Surat muallifi: Premyuda Yospim Getty Images

Surat muallifi: jabkitticha Getty Images

Kilo yo'qotish uchun eng yaxshi va eng yomon ovqatlardan biri

Og'irlikni yo'qotganda, tanangizni oziqlantirishga yordam beradigan foydali ovqatlarning to'g'ri muvozanatini iste'mol qilish haqida. Har qanday vazn yo'qotish rejasi sabzavot, to'liq don, meva, oqsil, dukkakli ekinlar, yong'oqlar, urug'lar va sog'lom yog'lar kabi turli xil oziq-ovqat mahsulotlarini o'z ichiga olishi kerak. Ushbu ro'yxatdagi ko'plab "eng yaxshi" ovqatlar ko'p miqdorda ozuqa moddalarini va ozgina kaloriyalarni qo'shishga moyil, "eng yomon" ovqatlar esa yuqori kaloriya va to'yingan yog 'va shakar qo'shilgan ozuqa moddalariga boy. Bu ro'yxatga yana ko'plab ovqatlar qo'shilishi mumkin bo'lsa -da, bu erda siz vazn yo'qotmoqchi bo'lganingizda eng yaxshi beshta va eng yomon beshta ovqatni tanlaymiz.

Eng yaxshi taom: yunon qatig'i

Yunon yogurti oqsil bilan to'ldirilgan: 6 untsiya porsiyasiga taxminan 15 gramm yog'siz tekis. Proteinni hazm qilish uchun ko'proq vaqt kerak bo'lganligi sababli, yunon yogurti sizni to'yinganroq his qilishingizga yordam beradi. Kilo berishga harakat qilayotganingizda, o'zingizni to'liq va qoniqarli his qilish juda muhim, chunki bu ortiqcha ovqatlanishni kamaytirishga yordam beradi. Bundan tashqari, International Journal of Obesity jurnalida chop etilgan tadqiqot shuni ko'rsatdiki, uch oy davomida har kuni yogurt iste'mol qilgan semiz ishtirokchilar yog 'to'qimasini saqlab, yogurtni har kuni iste'mol qilmaydiganlarga qaraganda ko'proq yo'qotishadi. Yogurt iste'mol qilayotganlar ham belidan ko'proq dyuymni yo'qotdilar.

Eng yomon ovqat: kartoshka chiplari

New England Journal of Medicine jurnalida chop etilgan tadqiqotda 20 yoshdan oshgan 120 877 erkak va ayolning ratsioni ko'rib chiqildi, qaysi ovqatlar uzoq muddatli vazn ortishiga olib keldi. Kartoshka chiplari oziq-ovqat ro'yxatida birinchi o'rinni egalladi va to'rt yil davomida 1,69 kilogramm vazn o'zgarishi bilan bog'liq edi. Vaqti -vaqti bilan kartoshka chiplari vazn yo'qotish rejasiga to'g'ri kelishi mumkin bo'lsa -da, ularni muntazam ravishda iste'mol qilish (yoki hatto har kuni!), Albatta, kilogramm ortishiga olib kelishi mumkin.

Eng yaxshi ovqat: tuxum

Tuxum oqsil va yog'ni o'z ichiga oladi, bu sizni qoniqtirishga yordam beradi. Bir tadqiqot shuni ko'rsatdiki, ortiqcha vaznli 30 ayol nonushta qilish uchun simit o'rniga tuxum iste'mol qilgandan keyin. Tadqiqot shuni ko'rsatdiki, nonushta paytida tuxum to'yinganlik tuyg'usini oshiradi va ishtirokchilar keyingi 36 soat davomida kamroq ovqat eyishadi. Tuxumga asoslangan nonushta kilish bo'yicha ko'proq tadqiqotlar zarur bo'lsa-da, tuxum, albatta, sog'lom vazn yo'qotish rejasining bir qismi bo'lishi mumkin.

Eng yomon ovqat: soda va boshqa shakarli ichimliklar

Kasalliklarni nazorat qilish va profilaktika markazlarining ma'lumotlariga ko'ra, Amerika dietasida shakar qo'shilgan ichimliklarning asosiy manbalaridan biri shakar-shirin ichimliklardir. Bunga nafaqat soda, balki shakar qo'shilgan limonad, muzli choy va boshqa ichimliklar kiradi. Suv, seltzer va issiq yoki sovuq oddiy qahva yoki choy kabi kaloriyasiz ichimliklarni tanlang.

Eng yaxshi taom: puls

American Journal of Clinical Nutrition jurnalida chop etilgan 2016 yilgi tadqiqot 940 erkak va ayoldan iborat bo'lib, olti hafta mobaynida o'rtacha .75 funtni yo'qotib qo'ygan 21 ta klinik tadkikotlarni ko'rib chiqdi. "pulslar") ularning dietasiga. Bu sizning dietangizga kuniga 3/4 chashka impuls qo'shishga tengdir. Puls tarkibida tolalar va yog'lar bor, bu sizni qoniqtirishga yordam beradi.

Eng yomon ovqat: qayta ishlangan go'sht

Kartoshka chiplarini eng yuqori vaznli oziq-ovqat deb atagan o'sha tadqiqotda, shuningdek, pastırma, sosiska va qayta ishlangan go'shtli go'sht kabi qayta ishlangan go'sht va to'rt yil davomida vazn ortishiga hissa qo'shgan oziq-ovqat deb nomlangan. Bu odamlar to'rt yil mobaynida qayta ishlangan go'sht va kamroq sabzavot, don, meva, yong'oq va qatiq iste'mol qilishdan deyarli bir funt ortishdi. Vaqti -vaqti bilan qayta ishlangan go'shtni iste'mol qilish mumkin emas, lekin siz uning iste'molini cheklashni xohlaysiz, chunki ular to'yingan yog 'va kaloriyaga boy. Bundan tashqari, siz kamroq kaloriya va kam to'yingan yog 'va tuz bilan ishlab chiqarilgan brendlarni topishingiz mumkin, shuning uchun tadqiqotlar o'tkazing va teglarni solishtiring.

Eng yaxshi taom: Bargli yashil sabzavotlar

Qalampir, ismaloq, ko'katlar va boshqalar kabi bargli yashil sabzavotlar vazn yo'qotish rejasiga ajoyib qo'shimcha bo'ladi. Bu sabzavotlar kaloriyalarda past, tolaga boy va vitaminlar, minerallar, antioksidantlar va fitonutrientlar kabi bir tonna ozuqa moddalarini beradi. Pastroq kaloriyali bargli ko'katlarni iste'mol qilish, kaloriya miqdorini oshirib yubormasdan, taomlaringizga hajm qo'shishi mumkin. American Journal of Clinical Nutrition jurnalida chop etilgan bir tadqiqot shuni ko'rsatdiki, kamroq kaloriyali ovqatlar iste'mol qilish (meva va sabzavotlar kabi) odamlarga kamroq kaloriya iste'mol qilishga yordam beradi va vazn yo'qotadi.

Eng yomon ovqat: do'kondan sotib olingan kekler

Siz delis, nonushta yoki mahalliy simit do'konida sotiladigan kattakon keklarni ko'rdingizmi? Bu juda katta va tarkibiga qarab, haddan tashqari yuklangan kaloriya miqdori 600 tadan oshadi. Ulardan birini har kuni iste'mol qiling va siz nafaqat ertalab kaloriya iste'mol qilasiz, balki shakar va to'yingan yog'ni juda ko'p iste'mol qilasiz. Agar siz muffinni yaxshi ko'radigan odam bo'lsangiz va ozishga harakat qilmoqchi bo'lsangiz, o'zingizni mini-kekli qalay yoki oddiy kek qolipidan tayyorlang.

Eng yaxshi taom: yong'oqlar

Bodom kabi yong'oqlar ochlikdan qutulish uchun sog'lom to'yinmagan yog'lar va tola beradi. Ular, shuningdek, ozuqa bilan to'ldirilgan va hayratlanarli darajada, ba'zi yong'oqlar aslida o'ylagandan kam kaloriyaga ega. Amerika Qo'shma Shtatlari Qishloq xo'jaligi Departamenti (USDA) tomonidan 2016 yilda o'tkazilgan tadqiqot shuni ko'rsatdiki, qovurilmagan bodomda kaloriya miqdori 19% kamroq, tug'ralgan qovurilgan bodom esa yorliqda ko'rsatilgan kaloriya soniga nisbatan 17% kamroq kaloriya beradi.

Eng yomon ovqat: qahva ichimliklar

Agar siz mazali ichimliklarni qaymoq, sirop va boshqa shirinliklar bilan yaxshi ko'rsangiz, ularni qanchalik tez -tez pishirasiz, deb o'ylashingiz mumkin. Bu siperlar suyuq kaloriyalarni tezda yig'adilar va har qanday vazn yo'qotish rejasini buzishi mumkin. Agar siz qahva ichimligingizni yaxshi ko'rsangiz, bolalar uchun kattaligi yoki kichik va mdashni tanlang va kaloriyali qo'shimchalarni kamaytiring.


Kilo yo'qotish uchun eng yaxshi va eng yomon ovqatlar

Yaxshi vazn yo'qotish rejasi muvozanatli ovqatlanishni talab qiladi. Oziqlanish mutaxassisi kilogrammdan qutulishni biroz engillashtirish uchun beshta taomni qo'shib, beshtasini yo'qotadi.

Bog'liq bo'lgan:

Surat muallifi: Kris Rayan Getty Images

Surat muallifi: wilatlak villette Getty Images

Surat muallifi: Pavlo_K Getty Images

Surat muallifi: GMVozd Getty Images

Surat muallifi: vasiliybudarin Getty Images

Surat muallifi: egal Getty Images

Surat muallifi: MCCAIG Getty Images

Surat muallifi: Svetl Getty Images

Surat muallifi: skodonnell Getty Images

Surat muallifi: Premyuda Yospim Getty Images

Surat muallifi: jabkitticha Getty Images

Kilo yo'qotish uchun eng yaxshi va eng yomon ovqatlardan biri

Og'irlikni yo'qotganda, tanangizni oziqlantirishga yordam beradigan foydali ovqatlarning to'g'ri muvozanatini iste'mol qilish haqida. Har qanday vazn yo'qotish rejasi sabzavot, to'liq don, meva, oqsil, dukkakli ekinlar, yong'oqlar, urug'lar va sog'lom yog'lar kabi turli xil oziq-ovqat mahsulotlarini o'z ichiga olishi kerak. Ushbu ro'yxatdagi ko'plab "eng yaxshi" ovqatlar ko'p miqdorda ozuqa moddalarini va ozgina kaloriyalarni qo'shishga moyil, "eng yomon" ovqatlar esa yuqori kaloriya va to'yingan yog 'va shakar qo'shilgan ozuqa moddalariga boy. Bu ro'yxatga yana ko'plab ovqatlar qo'shilishi mumkin bo'lsa -da, bu erda siz vazn yo'qotmoqchi bo'lganingizda eng yaxshi beshta va eng yomon beshta ovqatni tanlaymiz.

Eng yaxshi taom: yunon qatig'i

Yunon yogurti oqsil bilan to'ldirilgan: 6 untsiya porsiyasiga taxminan 15 gramm yog'siz tekis. Proteinni hazm qilish uchun ko'proq vaqt kerak bo'lganligi sababli, yunon yogurti sizni to'yinganroq his qilishingizga yordam beradi. Kilo berishga harakat qilayotganingizda, o'zingizni to'liq va qoniqarli his qilish juda muhim, chunki bu ortiqcha ovqatlanishni kamaytirishga yordam beradi. Bundan tashqari, International Journal of Obesity jurnalida chop etilgan tadqiqot shuni ko'rsatdiki, uch oy davomida har kuni yogurt iste'mol qilgan semiz ishtirokchilar yog 'to'qimasini saqlab, yogurtni har kuni iste'mol qilmaydiganlarga qaraganda ko'proq yo'qotishadi. Yogurt iste'mol qilayotganlar ham belidan ko'proq dyuymni yo'qotdilar.

Eng yomon ovqat: kartoshka chiplari

New England Journal of Medicine jurnalida chop etilgan tadqiqotda 20 yoshdan oshgan 120 877 erkak va ayolning ratsioni ko'rib chiqildi, qaysi ovqatlar uzoq muddatli vazn ortishiga olib keldi. Kartoshka chiplari oziq-ovqat ro'yxatida birinchi o'rinni egalladi va to'rt yil davomida 1,69 kilogramm vazn o'zgarishi bilan bog'liq edi. Vaqti -vaqti bilan kartoshka chiplari vazn yo'qotish rejasiga to'g'ri kelishi mumkin bo'lsa -da, ularni muntazam ravishda iste'mol qilish (yoki hatto har kuni!), Albatta, kilogramm ortishiga olib kelishi mumkin.

Eng yaxshi ovqat: tuxum

Tuxum oqsil va yog'ni o'z ichiga oladi, bu sizni qoniqtirishga yordam beradi. Bir tadqiqot shuni ko'rsatdiki, ortiqcha vaznli 30 ayol nonushta qilish uchun simit o'rniga tuxum iste'mol qilgandan keyin. Tadqiqot shuni ko'rsatdiki, nonushta paytida tuxum to'yinganlik tuyg'usini oshiradi va ishtirokchilar keyingi 36 soat davomida kamroq ovqat eyishadi. Tuxumga asoslangan nonushta kilish bo'yicha ko'proq tadqiqotlar zarur bo'lsa-da, tuxum, albatta, sog'lom vazn yo'qotish rejasining bir qismi bo'lishi mumkin.

Eng yomon ovqat: soda va boshqa shakarli ichimliklar

Kasalliklarni nazorat qilish va profilaktika markazlarining ma'lumotlariga ko'ra, Amerika dietasida shakar qo'shilgan ichimliklarning asosiy manbalaridan biri shakar-shirin ichimliklardir. Bunga nafaqat soda, balki shakar qo'shilgan limonad, muzli choy va boshqa ichimliklar kiradi. Suv, seltzer va issiq yoki sovuq oddiy qahva yoki choy kabi kaloriyasiz ichimliklarni tanlang.

Eng yaxshi taom: puls

American Journal of Clinical Nutrition jurnalida chop etilgan 2016 yilgi tadqiqot 940 erkak va ayoldan iborat bo'lib, olti hafta mobaynida o'rtacha .75 funtni yo'qotib qo'ygan 21 ta klinik tadkikotlarni ko'rib chiqdi. "pulslar") ularning dietasiga. Bu sizning dietangizga kuniga 3/4 chashka impuls qo'shishga tengdir. Puls tarkibida tolalar va yog'lar bor, bu sizni qoniqtirishga yordam beradi.

Eng yomon ovqat: qayta ishlangan go'sht

Kartoshka chiplarini eng yuqori vaznli oziq-ovqat deb atagan o'sha tadqiqotda, shuningdek, pastırma, sosiska va qayta ishlangan go'shtli go'sht kabi qayta ishlangan go'sht va to'rt yil davomida vazn ortishiga hissa qo'shgan oziq-ovqat deb nomlangan. Bu odamlar to'rt yil mobaynida qayta ishlangan go'sht va kamroq sabzavot, don, meva, yong'oq va qatiq iste'mol qilishdan deyarli bir funt ortishdi. Vaqti -vaqti bilan qayta ishlangan go'shtni iste'mol qilish mumkin emas, lekin siz uning iste'molini cheklashni xohlaysiz, chunki ular to'yingan yog 'va kaloriyaga boy. Bundan tashqari, siz kamroq kaloriya va kam to'yingan yog 'va tuz bilan ishlab chiqarilgan brendlarni topishingiz mumkin, shuning uchun tadqiqotlar o'tkazing va teglarni solishtiring.

Eng yaxshi taom: Bargli yashil sabzavotlar

Qalampir, ismaloq, ko'katlar va boshqalar kabi bargli yashil sabzavotlar vazn yo'qotish rejasiga ajoyib qo'shimcha bo'ladi. Bu sabzavotlar kaloriyalarda past, tolaga boy va vitaminlar, minerallar, antioksidantlar va fitonutrientlar kabi bir tonna ozuqa moddalarini beradi. Pastroq kaloriyali bargli ko'katlarni iste'mol qilish, kaloriya miqdorini oshirib yubormasdan, taomlaringizga hajm qo'shishi mumkin. American Journal of Clinical Nutrition jurnalida chop etilgan bir tadqiqot shuni ko'rsatdiki, kamroq kaloriyali ovqatlar iste'mol qilish (meva va sabzavotlar kabi) odamlarga kamroq kaloriya iste'mol qilishga yordam beradi va vazn yo'qotadi.

Eng yomon ovqat: do'kondan sotib olingan kekler

Siz delis, nonushta yoki mahalliy simit do'konida sotiladigan kattakon keklarni ko'rdingizmi? Bu juda katta va tarkibiga qarab, haddan tashqari yuklangan kaloriya miqdori 600 tadan oshadi. Ulardan birini har kuni iste'mol qiling va siz nafaqat ertalab kaloriya iste'mol qilasiz, balki shakar va to'yingan yog'ni juda ko'p iste'mol qilasiz. Agar siz muffinni yaxshi ko'radigan odam bo'lsangiz va ozishga harakat qilmoqchi bo'lsangiz, o'zingizni mini-kekli qalay yoki oddiy kek qolipidan tayyorlang.

Eng yaxshi taom: yong'oqlar

Bodom kabi yong'oqlar ochlikdan qutulish uchun sog'lom to'yinmagan yog'lar va tola beradi. Ular, shuningdek, ozuqa bilan to'ldirilgan va hayratlanarli darajada, ba'zi yong'oqlar aslida o'ylagandan kam kaloriyaga ega. Amerika Qo'shma Shtatlari Qishloq xo'jaligi Departamenti (USDA) tomonidan 2016 yilda o'tkazilgan tadqiqot shuni ko'rsatdiki, qovurilmagan bodomda kaloriya miqdori 19% kamroq, tug'ralgan qovurilgan bodom esa yorliqda ko'rsatilgan kaloriya soniga nisbatan 17% kamroq kaloriya beradi.

Eng yomon ovqat: qahva ichimliklar

Agar siz mazali ichimliklarni qaymoq, sirop va boshqa shirinliklar bilan yaxshi ko'rsangiz, ularni qanchalik tez -tez pishirasiz, deb o'ylashingiz mumkin. Bu siperlar suyuq kaloriyalarni tezda yig'adilar va har qanday vazn yo'qotish rejasini buzishi mumkin. Agar siz qahva ichimligingizni yaxshi ko'rsangiz, bolalar uchun kattaligi yoki kichik va mdashni tanlang va kaloriyali qo'shimchalarni kamaytiring.


Kilo yo'qotish uchun eng yaxshi va eng yomon ovqatlar

Yaxshi vazn yo'qotish rejasi muvozanatli ovqatlanishni talab qiladi. Oziqlanish mutaxassisi kilogrammdan qutulishni biroz engillashtirish uchun beshta taomni qo'shib, beshtasini yo'qotadi.

Bog'liq bo'lgan:

Surat muallifi: Kris Rayan Getty Images

Surat muallifi: wilatlak villette Getty Images

Surat muallifi: Pavlo_K Getty Images

Surat muallifi: GMVozd Getty Images

Surat muallifi: vasiliybudarin Getty Images

Surat muallifi: egal Getty Images

Surat muallifi: MCCAIG Getty Images

Surat muallifi: Svetl Getty Images

Surat muallifi: skodonnell Getty Images

Surat muallifi: Premyuda Yospim Getty Images

Surat muallifi: jabkitticha Getty Images

Kilo yo'qotish uchun eng yaxshi va eng yomon ovqatlardan biri

Og'irlikni yo'qotganda, tanangizni oziqlantirishga yordam beradigan foydali ovqatlarning to'g'ri muvozanatini iste'mol qilish haqida. Har qanday vazn yo'qotish rejasi sabzavot, to'liq don, meva, oqsil, dukkakli ekinlar, yong'oqlar, urug'lar va sog'lom yog'lar kabi turli xil oziq-ovqat mahsulotlarini o'z ichiga olishi kerak. Ushbu ro'yxatdagi ko'plab "eng yaxshi" ovqatlar ko'p miqdorda ozuqa moddalarini va ozgina kaloriyalarni qo'shishga moyil, "eng yomon" ovqatlar esa yuqori kaloriya va to'yingan yog 'va shakar qo'shilgan ozuqa moddalariga boy. Bu ro'yxatga yana ko'plab ovqatlar qo'shilishi mumkin bo'lsa -da, bu erda siz vazn yo'qotmoqchi bo'lganingizda eng yaxshi beshta va eng yomon beshta ovqatni tanlaymiz.

Eng yaxshi taom: yunon qatig'i

Yunon yogurti oqsil bilan to'ldirilgan: 6 untsiya porsiyasiga taxminan 15 gramm yog'siz tekis. Proteinni hazm qilish uchun ko'proq vaqt kerak bo'lganligi sababli, yunon yogurti sizni to'yinganroq his qilishingizga yordam beradi. Kilo berishga harakat qilayotganingizda, o'zingizni to'liq va qoniqarli his qilish juda muhim, chunki bu ortiqcha ovqatlanishni kamaytirishga yordam beradi. Bundan tashqari, International Journal of Obesity jurnalida chop etilgan tadqiqot shuni ko'rsatdiki, uch oy davomida har kuni yogurt iste'mol qilgan semiz ishtirokchilar yog 'to'qimasini saqlab, yogurtni har kuni iste'mol qilmaydiganlarga qaraganda ko'proq yo'qotishadi. Yogurt iste'mol qilayotganlar ham belidan ko'proq dyuymni yo'qotdilar.

Eng yomon ovqat: kartoshka chiplari

New England Journal of Medicine jurnalida chop etilgan tadqiqotda 20 yoshdan oshgan 120 877 erkak va ayolning ratsioni ko'rib chiqildi, qaysi ovqatlar uzoq muddatli vazn ortishiga olib keldi. Kartoshka chiplari oziq-ovqat ro'yxatida birinchi o'rinni egalladi va to'rt yil davomida 1,69 kilogramm vazn o'zgarishi bilan bog'liq edi. Vaqti -vaqti bilan kartoshka chiplari vazn yo'qotish rejasiga to'g'ri kelishi mumkin bo'lsa -da, ularni muntazam ravishda iste'mol qilish (yoki hatto har kuni!), Albatta, kilogramm ortishiga olib kelishi mumkin.

Eng yaxshi ovqat: tuxum

Tuxum oqsil va yog'ni o'z ichiga oladi, bu sizni qoniqtirishga yordam beradi. Bir tadqiqot shuni ko'rsatdiki, ortiqcha vaznli 30 ayol nonushta qilish uchun simit o'rniga tuxum iste'mol qilgandan keyin. Tadqiqot shuni ko'rsatdiki, nonushta paytida tuxum to'yinganlik tuyg'usini oshiradi va ishtirokchilar keyingi 36 soat davomida kamroq ovqat eyishadi. Tuxumga asoslangan nonushta kilish bo'yicha ko'proq tadqiqotlar zarur bo'lsa-da, tuxum, albatta, sog'lom vazn yo'qotish rejasining bir qismi bo'lishi mumkin.

Eng yomon ovqat: soda va boshqa shakarli ichimliklar

Kasalliklarni nazorat qilish va profilaktika markazlarining ma'lumotlariga ko'ra, Amerika dietasida shakar qo'shilgan ichimliklarning asosiy manbalaridan biri shakar-shirin ichimliklardir. Bunga nafaqat soda, balki shakar qo'shilgan limonad, muzli choy va boshqa ichimliklar kiradi. Suv, seltzer va issiq yoki sovuq oddiy qahva yoki choy kabi kaloriyasiz ichimliklarni tanlang.

Eng yaxshi taom: puls

American Journal of Clinical Nutrition jurnalida chop etilgan 2016 yilgi tadqiqot 940 erkak va ayoldan iborat bo'lib, olti hafta mobaynida o'rtacha .75 funtni yo'qotib qo'ygan 21 ta klinik tadkikotlarni ko'rib chiqdi. "pulslar") ularning dietasiga. Bu sizning dietangizga kuniga 3/4 chashka impuls qo'shishga tengdir. Puls tarkibida tolalar va yog'lar bor, bu sizni qoniqtirishga yordam beradi.

Eng yomon ovqat: qayta ishlangan go'sht

Kartoshka chiplarini eng yuqori vaznli oziq-ovqat deb atagan o'sha tadqiqotda, shuningdek, pastırma, sosiska va qayta ishlangan go'shtli go'sht kabi qayta ishlangan go'sht va to'rt yil davomida vazn ortishiga hissa qo'shgan oziq-ovqat deb nomlangan. Bu odamlar to'rt yil mobaynida qayta ishlangan go'sht va kamroq sabzavot, don, meva, yong'oq va qatiq iste'mol qilishdan deyarli bir funt ortishdi. Vaqti -vaqti bilan qayta ishlangan go'shtni iste'mol qilish mumkin emas, lekin siz uning iste'molini cheklashni xohlaysiz, chunki ular to'yingan yog 'va kaloriyaga boy. Bundan tashqari, siz kamroq kaloriya va kam to'yingan yog 'va tuz bilan ishlab chiqarilgan brendlarni topishingiz mumkin, shuning uchun tadqiqotlar o'tkazing va teglarni solishtiring.

Eng yaxshi taom: Bargli yashil sabzavotlar

Qalampir, ismaloq, ko'katlar va boshqalar kabi bargli yashil sabzavotlar vazn yo'qotish rejasiga ajoyib qo'shimcha bo'ladi. Bu sabzavotlar kaloriyalarda past, tolaga boy va vitaminlar, minerallar, antioksidantlar va fitonutrientlar kabi bir tonna ozuqa moddalarini beradi. Pastroq kaloriyali bargli ko'katlarni iste'mol qilish, kaloriya miqdorini oshirib yubormasdan, taomlaringizga hajm qo'shishi mumkin. American Journal of Clinical Nutrition jurnalida chop etilgan bir tadqiqot shuni ko'rsatdiki, kamroq kaloriyali ovqatlar iste'mol qilish (meva va sabzavotlar kabi) odamlarga kamroq kaloriya iste'mol qilishga yordam beradi va vazn yo'qotadi.

Eng yomon ovqat: do'kondan sotib olingan kekler

Siz delis, nonushta yoki mahalliy simit do'konida sotiladigan kattakon keklarni ko'rdingizmi? Bu juda katta va tarkibiga qarab, haddan tashqari yuklangan kaloriya miqdori 600 tadan oshadi. Ulardan birini har kuni iste'mol qiling va siz nafaqat ertalab kaloriya iste'mol qilasiz, balki shakar va to'yingan yog'ni juda ko'p iste'mol qilasiz. Agar siz muffinni yaxshi ko'radigan odam bo'lsangiz va ozishga harakat qilmoqchi bo'lsangiz, o'zingizni mini-kekli qalay yoki oddiy kek qolipidan tayyorlang.

Eng yaxshi taom: yong'oqlar

Bodom kabi yong'oqlar ochlikdan qutulish uchun sog'lom to'yinmagan yog'lar va tola beradi. Ular, shuningdek, ozuqa bilan to'ldirilgan va hayratlanarli darajada, ba'zi yong'oqlar aslida o'ylagandan kam kaloriyaga ega. Amerika Qo'shma Shtatlari Qishloq xo'jaligi Departamenti (USDA) tomonidan 2016 yilda o'tkazilgan tadqiqot shuni ko'rsatdiki, qovurilmagan bodomda kaloriya miqdori 19% kamroq, tug'ralgan qovurilgan bodom esa yorliqda ko'rsatilgan kaloriya soniga nisbatan 17% kamroq kaloriya beradi.

Eng yomon ovqat: qahva ichimliklar

Agar siz mazali ichimliklarni qaymoq, sirop va boshqa shirinliklar bilan yaxshi ko'rsangiz, ularni qanchalik tez -tez pishirasiz, deb o'ylashingiz mumkin. Bu siperlar suyuq kaloriyalarni tezda yig'adilar va har qanday vazn yo'qotish rejasini buzishi mumkin. Agar siz qahva ichimligingizni yaxshi ko'rsangiz, bolalar uchun kattaligi yoki kichik va mdashni tanlang va kaloriyali qo'shimchalarni kamaytiring.


Kilo yo'qotish uchun eng yaxshi va eng yomon ovqatlar

Yaxshi vazn yo'qotish rejasi muvozanatli ovqatlanishni talab qiladi. Oziqlanish mutaxassisi kilogrammdan qutulishni biroz engillashtirish uchun beshta taomni qo'shib, beshtasini yo'qotadi.

Bog'liq bo'lgan:

Surat muallifi: Kris Rayan Getty Images

Surat muallifi: wilatlak villette Getty Images

Surat muallifi: Pavlo_K Getty Images

Surat muallifi: GMVozd Getty Images

Surat muallifi: vasiliybudarin Getty Images

Surat muallifi: egal Getty Images

Surat muallifi: MCCAIG Getty Images

Surat muallifi: Svetl Getty Images

Surat muallifi: skodonnell Getty Images

Surat muallifi: Premyuda Yospim Getty Images

Surat muallifi: jabkitticha Getty Images

Kilo yo'qotish uchun eng yaxshi va eng yomon ovqatlardan biri

Og'irlikni yo'qotganda, tanangizni oziqlantirishga yordam beradigan foydali ovqatlarning to'g'ri muvozanatini iste'mol qilish haqida. Har qanday vazn yo'qotish rejasi sabzavot, to'liq don, meva, oqsil, dukkakli ekinlar, yong'oqlar, urug'lar va sog'lom yog'lar kabi turli xil oziq-ovqat mahsulotlarini o'z ichiga olishi kerak. Ushbu ro'yxatdagi ko'plab "eng yaxshi" ovqatlar ko'p miqdorda ozuqa moddalarini va ozgina kaloriyalarni qo'shishga moyil, "eng yomon" ovqatlar esa yuqori kaloriya va to'yingan yog 'va shakar qo'shilgan ozuqa moddalariga boy. Bu ro'yxatga yana ko'plab ovqatlar qo'shilishi mumkin bo'lsa -da, bu erda siz vazn yo'qotmoqchi bo'lganingizda eng yaxshi beshta va eng yomon beshta ovqatni tanlaymiz.

Eng yaxshi taom: yunon qatig'i

Yunon yogurti oqsil bilan to'ldirilgan: 6 untsiya porsiyasiga taxminan 15 gramm yog'siz tekis. Proteinni hazm qilish uchun ko'proq vaqt kerak bo'lganligi sababli, yunon yogurti sizni to'yinganroq his qilishingizga yordam beradi. Kilo berishga harakat qilayotganingizda, o'zingizni to'liq va qoniqarli his qilish juda muhim, chunki bu ortiqcha ovqatlanishni kamaytirishga yordam beradi. Bundan tashqari, International Journal of Obesity jurnalida chop etilgan tadqiqot shuni ko'rsatdiki, uch oy davomida har kuni yogurt iste'mol qilgan semiz ishtirokchilar yog 'to'qimasini saqlab, yogurtni har kuni iste'mol qilmaydiganlarga qaraganda ko'proq yo'qotishadi. Yogurt iste'mol qilayotganlar ham belidan ko'proq dyuymni yo'qotdilar.

Eng yomon ovqat: kartoshka chiplari

New England Journal of Medicine jurnalida chop etilgan tadqiqotda 20 yoshdan oshgan 120 877 erkak va ayolning ratsioni ko'rib chiqildi, qaysi ovqatlar uzoq muddatli vazn ortishiga olib keldi. Kartoshka chiplari oziq-ovqat ro'yxatida birinchi o'rinni egalladi va to'rt yil davomida 1,69 kilogramm vazn o'zgarishi bilan bog'liq edi. Vaqti -vaqti bilan kartoshka chiplari vazn yo'qotish rejasiga to'g'ri kelishi mumkin bo'lsa -da, ularni muntazam ravishda iste'mol qilish (yoki hatto har kuni!), Albatta, kilogramm ortishiga olib kelishi mumkin.

Eng yaxshi ovqat: tuxum

Tuxum oqsil va yog'ni o'z ichiga oladi, bu sizni qoniqtirishga yordam beradi. Bir tadqiqot shuni ko'rsatdiki, ortiqcha vaznli 30 ayol nonushta qilish uchun simit o'rniga tuxum iste'mol qilgandan keyin. Tadqiqot shuni ko'rsatdiki, nonushta paytida tuxum to'yinganlik tuyg'usini oshiradi va ishtirokchilar keyingi 36 soat davomida kamroq ovqat eyishadi. Tuxumga asoslangan nonushta kilish bo'yicha ko'proq tadqiqotlar zarur bo'lsa-da, tuxum, albatta, sog'lom vazn yo'qotish rejasining bir qismi bo'lishi mumkin.

Eng yomon ovqat: soda va boshqa shakarli ichimliklar

Kasalliklarni nazorat qilish va profilaktika markazlarining ma'lumotlariga ko'ra, Amerika dietasida shakar qo'shilgan ichimliklarning asosiy manbalaridan biri shakar-shirin ichimliklardir. Bunga nafaqat soda, balki shakar qo'shilgan limonad, muzli choy va boshqa ichimliklar kiradi. Suv, seltzer va issiq yoki sovuq oddiy qahva yoki choy kabi kaloriyasiz ichimliklarni tanlang.

Eng yaxshi taom: puls

American Journal of Clinical Nutrition jurnalida chop etilgan 2016 yilgi tadqiqot 940 erkak va ayoldan iborat bo'lib, olti hafta mobaynida o'rtacha .75 funtni yo'qotib qo'ygan 21 ta klinik tadkikotlarni ko'rib chiqdi. "pulslar") ularning dietasiga. Bu sizning dietangizga kuniga 3/4 chashka impuls qo'shishga tengdir. Puls tarkibida tolalar va yog'lar bor, bu sizni qoniqtirishga yordam beradi.

Eng yomon ovqat: qayta ishlangan go'sht

Kartoshka chiplarini eng yuqori vaznli oziq-ovqat deb atagan o'sha tadqiqotda, shuningdek, pastırma, sosiska va qayta ishlangan go'shtli go'sht kabi qayta ishlangan go'sht va to'rt yil davomida vazn ortishiga hissa qo'shgan oziq-ovqat deb nomlangan. Bu odamlar to'rt yil mobaynida qayta ishlangan go'sht va kamroq sabzavot, don, meva, yong'oq va qatiq iste'mol qilishdan deyarli bir funt ortishdi. Vaqti -vaqti bilan qayta ishlangan go'shtni iste'mol qilish mumkin emas, lekin siz uning iste'molini cheklashni xohlaysiz, chunki ular to'yingan yog 'va kaloriyaga boy. Bundan tashqari, siz kamroq kaloriya va kam to'yingan yog 'va tuz bilan ishlab chiqarilgan brendlarni topishingiz mumkin, shuning uchun tadqiqotlar o'tkazing va teglarni solishtiring.

Eng yaxshi taom: Bargli yashil sabzavotlar

Qalampir, ismaloq, ko'katlar va boshqalar kabi bargli yashil sabzavotlar vazn yo'qotish rejasiga ajoyib qo'shimcha bo'ladi. Bu sabzavotlar kaloriyalarda past, tolaga boy va vitaminlar, minerallar, antioksidantlar va fitonutrientlar kabi bir tonna ozuqa moddalarini beradi. Pastroq kaloriyali bargli ko'katlarni iste'mol qilish, kaloriya miqdorini oshirib yubormasdan, taomlaringizga hajm qo'shishi mumkin. American Journal of Clinical Nutrition jurnalida chop etilgan bir tadqiqot shuni ko'rsatdiki, kamroq kaloriyali ovqatlar iste'mol qilish (meva va sabzavotlar kabi) odamlarga kamroq kaloriya iste'mol qilishga yordam beradi va vazn yo'qotadi.

Eng yomon ovqat: do'kondan sotib olingan kekler

Siz delis, nonushta yoki mahalliy simit do'konida sotiladigan kattakon keklarni ko'rdingizmi? Bu juda katta va tarkibiga qarab, haddan tashqari yuklangan kaloriya miqdori 600 tadan oshadi. Ulardan birini har kuni iste'mol qiling va siz nafaqat ertalab kaloriya iste'mol qilasiz, balki shakar va to'yingan yog'ni juda ko'p iste'mol qilasiz. Agar siz muffinni yaxshi ko'radigan odam bo'lsangiz va ozishga harakat qilmoqchi bo'lsangiz, uni mini-kekli kalay yoki oddiy kek qolipidan tayyorlang.

Eng yaxshi taom: yong'oqlar

Bodom kabi yong'oqlar ochlikdan qutulish uchun sog'lom to'yinmagan yog'lar va tola beradi. Ular, shuningdek, ozuqa bilan to'ldirilgan va hayratlanarli darajada, ba'zi yong'oqlar aslida o'ylagandan kam kaloriyaga ega. Amerika Qo'shma Shtatlari Qishloq xo'jaligi Departamenti (USDA) tomonidan 2016 yilda o'tkazilgan tadqiqot shuni ko'rsatdiki, qovurilmagan bodomda kaloriya miqdori 19% kamroq, tug'ralgan qovurilgan bodom esa yorliqda ko'rsatilgan kaloriya soniga nisbatan 17% kamroq kaloriya beradi.

Eng yomon ovqat: qahva ichimliklar

Agar siz qaymoq, sirop va boshqa shirinliklar bilan mazali ichimliklarni yaxshi ko'rsangiz, ularni qanchalik tez -tez pishirasiz, deb o'ylashingiz mumkin. Bu siperlar suyuq kaloriyalarni tezda yig'adilar va har qanday vazn yo'qotish rejasini buzishi mumkin. Agar siz qahva ichimligingizni yaxshi ko'rsangiz, bolalar uchun kattaligi yoki kichik va mdashni tanlang va kaloriyali qo'shimchalarni kamaytiring.


Kilo yo'qotish uchun eng yaxshi va eng yomon ovqatlar

Yaxshi vazn yo'qotish rejasi muvozanatli ovqatlanishni talab qiladi. Oziqlanish mutaxassisi kilogrammdan qutulishni biroz engillashtirish uchun beshta taomni qo'shib, beshtasini yo'qotadi.

Bog'liq bo'lgan:

Surat muallifi: Kris Rayan Getty Images

Surat muallifi: wilatlak villette Getty Images

Surat muallifi: Pavlo_K Getty Images

Surat muallifi: GMVozd Getty Images

Surat muallifi: vasiliybudarin Getty Images

Surat muallifi: egal Getty Images

Surat muallifi: MCCAIG Getty Images

Surat muallifi: Svetl Getty Images

Surat muallifi: skodonnell Getty Images

Surat muallifi: Premyuda Yospim Getty Images

Surat muallifi: jabkitticha Getty Images

Kilo yo'qotish uchun eng yaxshi va eng yomon ovqatlardan biri

Og'irlikni yo'qotganda, tanangizni oziqlantirishga yordam beradigan foydali ovqatlarning to'g'ri muvozanatini iste'mol qilish haqida. Har qanday vazn yo'qotish rejasi sabzavot, to'liq don, meva, oqsil, dukkakli ekinlar, yong'oqlar, urug'lar va sog'lom yog'lar kabi turli xil oziq-ovqat mahsulotlarini o'z ichiga olishi kerak. Ushbu ro'yxatdagi ko'plab "eng yaxshi" ovqatlar ko'p miqdorda ozuqa moddalari va oz miqdordagi kaloriyalarni qo'shishga moyildirlar, "eng yomon" ovqatlar esa yuqori kaloriya va to'yingan yog 'va shakar kabi ozuqa moddalarini ko'p iste'mol qilishga moyil. Bu ro'yxatga ko'plab boshqa ovqatlar qo'shilishi mumkin bo'lsa -da, bu erda siz eng yaxshi beshta va eng yomon beshta ovqatni tanlaysiz, chunki siz ozishga harakat qilyapsiz.

Eng yaxshi taom: yunon qatig'i

Yunon yogurti oqsil bilan to'ldirilgan: 6 untsiya porsiyasiga taxminan 15 gramm yog'siz tekis. Proteinni hazm qilish uchun ko'proq vaqt kerak bo'lganligi sababli, yunon yogurti sizni to'yinganroq his qilishingizga yordam beradi. Kilo berishga harakat qilayotganingizda, o'zingizni to'liq va qoniqarli his qilish juda muhim, chunki bu ortiqcha ovqatlanishni kamaytirishga yordam beradi. Bundan tashqari, International Journal of Obesity jurnalida chop etilgan tadqiqot shuni ko'rsatdiki, uch oy davomida har kuni qatiq iste'mol qilgan semiz ishtirokchilar yog 'to'qimasini saqlab, yogurtni har kuni iste'mol qilmaydiganlarga qaraganda ko'proq yo'qotadilar. Yogurt iste'mol qilayotganlar ham belidan ko'proq dyuymni yo'qotdilar.

Eng yomon ovqat: kartoshka chiplari

New England Journal of Medicine jurnalida chop etilgan tadqiqotda 20 yoshdan oshgan 120 877 erkak va ayolning ratsioni ko'rib chiqildi, qaysi ovqatlar uzoq muddatli vazn ortishiga olib keldi. Kartoshka chiplari oziq-ovqat ro'yxatida birinchi o'rinni egalladi va to'rt yil davomida 1,69 kilogramm vazn o'zgarishi bilan bog'liq edi. Vaqti -vaqti bilan kartoshka chiplari vazn yo'qotish rejasiga to'g'ri kelishi mumkin bo'lsa -da, ularni muntazam ravishda iste'mol qilish (yoki hatto har kuni!), Albatta, kilogramm ortishiga olib kelishi mumkin.

Eng yaxshi ovqat: tuxum

Tuxum oqsil va yog'ni o'z ichiga oladi, bu sizni qoniqtirishga yordam beradi. Bir tadqiqot shuni ko'rsatdiki, ortiqcha vaznli 30 ayol nonushta qilish uchun simit o'rniga tuxum iste'mol qilgandan keyin. Tadqiqot shuni ko'rsatdiki, nonushta paytida tuxum to'yinganlik tuyg'usini oshiradi va ishtirokchilar keyingi 36 soat davomida kamroq ovqat eyishadi. Tuxumga asoslangan nonushta kilish bo'yicha ko'proq tadqiqotlar zarur bo'lsa-da, tuxum, albatta, sog'lom vazn yo'qotish rejasining bir qismi bo'lishi mumkin.

Eng yomon ovqat: soda va boshqa shakarli ichimliklar

Kasalliklarni nazorat qilish va profilaktika markazlarining ma'lumotlariga ko'ra, amerikaliklar dietasida shakar qo'shilgan ichimliklar yetakchi o'rinni egallaydi. Bu nafaqat sodali suvni, balki shakar qo'shilgan limonadni, muzli choyni va boshqa ichimliklarni ham o'z ichiga oladi. Suv, seltzer va issiq yoki sovuq oddiy qahva yoki choy kabi kaloriyasiz ichimliklarni tanlang.

Eng yaxshi taom: puls

American Journal of Clinical Nutrition jurnalida chop etilgan 2016 yilgi tadqiqot 940 erkak va ayoldan iborat bo'lib, olti hafta mobaynida o'rtacha .75 funtni yo'qotib qo'ygan 21 ta klinik sinovni ko'rib chiqdi. "impulslar") ularning dietasiga. Bu sizning dietangizga kuniga 3/4 chashka impuls qo'shishga tengdir. Puls tarkibida tolalar va yog'lar bor, bu sizni qoniqtirishga yordam beradi.

Eng yomon ovqat: qayta ishlangan go'sht

Kartoshka chiplarini eng yuqori vaznli oziq-ovqat deb atagan o'sha tadqiqot, shuningdek, pastırma, sosiska va qayta ishlangan go'shtli go'sht kabi qayta ishlangan go'shtlar va to'rt yil davomida vazn ortishiga hissa qo'shgan oziq-ovqat deb nomlangan. Those individuals gained almost one pound over the four-year period from eating more processed meats and fewer vegetables, whole grains, fruit, nuts and yogurt. Eating processed meats are okay on occasion, but you do want to limit its consumption as they are high in saturated fat and calories. You can also find brands that are made with fewer calories and less saturated fat and salt, so do your research and compare labels.

Best Food: Leafy Green Vegetables

Those leafy green vegetables like kale, spinach, collard greens and the like are an excellent addition to a weight loss plan. These veggies are lower in calories, filled with fiber, and provide a ton of nutrients like vitamins, minerals, antioxidants and phytonutrients. Eating lower calorie leafy greens can add volume to your meals without going overboard on calories. One study published in the American Journal of Clinical Nutrition found that eating foods with fewer calories (like fruits and vegetables) can help people eat fewer calories overall and lead to weight loss.

Worst Food: Store-Bought Muffins

Have you seen those oversized muffins sold at delis, breakfast joints or your local bagel shop? Those are huge and come with an overload of calories &mdash upwards of 600, depending on the ingredients. Eat one of those daily and not only are you going overboard on calories first thing in the morning, but you&rsquore probably eating way too much added sugar and saturated fat too. If you&rsquore a muffin-lover and are trying to lose weight, make your own using mini-muffin tin or a standard muffin tin.

Best Food: Nuts

Nuts like almonds provide healthy monounsaturated fat and fiber to help stave off hunger. They&rsquore also packed with nutrition and shockingly some nuts actually have fewer calories than once thought. A 2016 study from the United States Department of Agriculture (USDA) found that in whole unroasted almonds offer 19% fewer calories and chopped roasted almonds provide 17% fewer calories compared to the number of calories listed on the label.

Worst Food: Coffee Drinks

If you love those fancy drinks with whipped cream, syrups and other goodies, you may want to think again how often you guzzle them. These sippers rack up liquid calories quickly, and can sabotage any weight loss plan. If you love your coffee drinks, opt for a kids size or small &mdash and minimize those calorie-heavy add-ons.


The Best and Worst Foods for Weight Loss

A good weight loss plan requires a balanced diet. A nutritionist breaks down five foods to add and five to lose to make shedding pounds a little easier.

Bog'liq bo'lgan:

Photo By: Chris Ryan Getty Images

Photo By: wilatlak villette Getty Images

Photo By: Pavlo_K Getty Images

Photo By: GMVozd Getty Images

Photo By: vasiliybudarin Getty Images

Photo By: egal Getty Images

Photo By: MCCAIG Getty Images

Photo By: Svetl Getty Images

Photo By: skodonnell Getty Images

Photo By: Premyuda Yospim Getty Images

Photo By: jabkitticha Getty Images

Some of the Best and Worst Foods for Weight Loss

When losing weight, it&rsquos about eating the right balance of wholesome foods to help keep your body nourished. Any weight loss plan should include a variety of nutrient-dense foods like vegetables, whole grains, fruit, lean protein, legumes, nuts, seeds and healthy fats. Many of the "best" foods on this list have a tendency to add lots of nutrients and few calories, while the "worst" foods tends to be high in calories and over-consumed nutrients like saturated fat and added sugar. Although there are many more foods that can be added to this list, here are our top picks for the five best and five worst foods when you&rsquore trying to lose weight.

Best Food: Greek Yogurt

Greek yogurt is packed with protein: about 15 grams per 6 ounce serving of nonfat plain. As protein takes longer to digest, Greek yogurt can help you feel fuller longer. Feeling full and satisfied is especially important when you are trying to lose weight, since it can help minimize those extra snack cravings. In addition, a study published in the International Journal of Obesity found that obese participants who ate yogurt daily over the course of three months lost more body fat while maintaining lean tissue compared to those who did not eat yogurt daily. Those eating yogurt also lost more inches around their waist.

Worst Food: Potato Chips

A study published in the New England Journal of Medicine looked at the diet of 120,877 men and women over 20 years to determine which foods led to long-term weight gain. Potato chips topped the list of foods and were most strongly associated with a four-year weight change of 1.69 pounds. Although potato chips on occasion can fit into a weight loss plan, eating them regularly (or even daily!) can certainly lead to weight gain.

Best Food: Eggs

Eggs contain protein and fat, which help keep you feeling satisfied. One study examined 30 overweight women after they after they ate eggs for breakfast instead of bagels. The study found that eggs at breakfast increased the feeling of fullness and those participants ate less for the next 36 hours. Although more research is needed in the role of eating an egg-based breakfast on weight loss, eggs can certainly be part of a healthy weight loss plan.

Worst Food: Soda and Other Sugar-Sweetened Drinks

According to the Centers for Disease Control and Prevention one of the leading sources of added sugars in the American diet include sugar-sweetened beverages. Not only does that include soda, but also sugar-sweetened lemonade, iced tea and other such beverages. Opt for calorie-free drinks like water, seltzer and hot or cold plain coffee or tea.

Best Food: Pulses

A 2016 study published in the American Journal of Clinical Nutrition looked at 21 clinical trials consisting of 940 men and women who lost an average of .75 pounds over six weeks with the additional of a single serving of beans, chickpeas or lentils (also known as "pulses") to their diet. That is equivalent to adding 3/4 cup of pulses a day to your diet. Pulses contain fiber and fat, which helps keep you feeling satisfied.

Worst Food: Processed Meat

The same study that called out potato chips as a top weight gain food, also named processed meats like bacon, hot dogs and processed deli meat and as food that contributed to weight gain over a four-year period. Those individuals gained almost one pound over the four-year period from eating more processed meats and fewer vegetables, whole grains, fruit, nuts and yogurt. Eating processed meats are okay on occasion, but you do want to limit its consumption as they are high in saturated fat and calories. You can also find brands that are made with fewer calories and less saturated fat and salt, so do your research and compare labels.

Best Food: Leafy Green Vegetables

Those leafy green vegetables like kale, spinach, collard greens and the like are an excellent addition to a weight loss plan. These veggies are lower in calories, filled with fiber, and provide a ton of nutrients like vitamins, minerals, antioxidants and phytonutrients. Eating lower calorie leafy greens can add volume to your meals without going overboard on calories. One study published in the American Journal of Clinical Nutrition found that eating foods with fewer calories (like fruits and vegetables) can help people eat fewer calories overall and lead to weight loss.

Worst Food: Store-Bought Muffins

Have you seen those oversized muffins sold at delis, breakfast joints or your local bagel shop? Those are huge and come with an overload of calories &mdash upwards of 600, depending on the ingredients. Eat one of those daily and not only are you going overboard on calories first thing in the morning, but you&rsquore probably eating way too much added sugar and saturated fat too. If you&rsquore a muffin-lover and are trying to lose weight, make your own using mini-muffin tin or a standard muffin tin.

Best Food: Nuts

Nuts like almonds provide healthy monounsaturated fat and fiber to help stave off hunger. They&rsquore also packed with nutrition and shockingly some nuts actually have fewer calories than once thought. A 2016 study from the United States Department of Agriculture (USDA) found that in whole unroasted almonds offer 19% fewer calories and chopped roasted almonds provide 17% fewer calories compared to the number of calories listed on the label.

Worst Food: Coffee Drinks

If you love those fancy drinks with whipped cream, syrups and other goodies, you may want to think again how often you guzzle them. These sippers rack up liquid calories quickly, and can sabotage any weight loss plan. If you love your coffee drinks, opt for a kids size or small &mdash and minimize those calorie-heavy add-ons.


The Best and Worst Foods for Weight Loss

A good weight loss plan requires a balanced diet. A nutritionist breaks down five foods to add and five to lose to make shedding pounds a little easier.

Bog'liq bo'lgan:

Photo By: Chris Ryan Getty Images

Photo By: wilatlak villette Getty Images

Photo By: Pavlo_K Getty Images

Photo By: GMVozd Getty Images

Photo By: vasiliybudarin Getty Images

Photo By: egal Getty Images

Photo By: MCCAIG Getty Images

Photo By: Svetl Getty Images

Photo By: skodonnell Getty Images

Photo By: Premyuda Yospim Getty Images

Photo By: jabkitticha Getty Images

Some of the Best and Worst Foods for Weight Loss

When losing weight, it&rsquos about eating the right balance of wholesome foods to help keep your body nourished. Any weight loss plan should include a variety of nutrient-dense foods like vegetables, whole grains, fruit, lean protein, legumes, nuts, seeds and healthy fats. Many of the "best" foods on this list have a tendency to add lots of nutrients and few calories, while the "worst" foods tends to be high in calories and over-consumed nutrients like saturated fat and added sugar. Although there are many more foods that can be added to this list, here are our top picks for the five best and five worst foods when you&rsquore trying to lose weight.

Best Food: Greek Yogurt

Greek yogurt is packed with protein: about 15 grams per 6 ounce serving of nonfat plain. As protein takes longer to digest, Greek yogurt can help you feel fuller longer. Feeling full and satisfied is especially important when you are trying to lose weight, since it can help minimize those extra snack cravings. In addition, a study published in the International Journal of Obesity found that obese participants who ate yogurt daily over the course of three months lost more body fat while maintaining lean tissue compared to those who did not eat yogurt daily. Those eating yogurt also lost more inches around their waist.

Worst Food: Potato Chips

A study published in the New England Journal of Medicine looked at the diet of 120,877 men and women over 20 years to determine which foods led to long-term weight gain. Potato chips topped the list of foods and were most strongly associated with a four-year weight change of 1.69 pounds. Although potato chips on occasion can fit into a weight loss plan, eating them regularly (or even daily!) can certainly lead to weight gain.

Best Food: Eggs

Eggs contain protein and fat, which help keep you feeling satisfied. One study examined 30 overweight women after they after they ate eggs for breakfast instead of bagels. The study found that eggs at breakfast increased the feeling of fullness and those participants ate less for the next 36 hours. Although more research is needed in the role of eating an egg-based breakfast on weight loss, eggs can certainly be part of a healthy weight loss plan.

Worst Food: Soda and Other Sugar-Sweetened Drinks

According to the Centers for Disease Control and Prevention one of the leading sources of added sugars in the American diet include sugar-sweetened beverages. Not only does that include soda, but also sugar-sweetened lemonade, iced tea and other such beverages. Opt for calorie-free drinks like water, seltzer and hot or cold plain coffee or tea.

Best Food: Pulses

A 2016 study published in the American Journal of Clinical Nutrition looked at 21 clinical trials consisting of 940 men and women who lost an average of .75 pounds over six weeks with the additional of a single serving of beans, chickpeas or lentils (also known as "pulses") to their diet. That is equivalent to adding 3/4 cup of pulses a day to your diet. Pulses contain fiber and fat, which helps keep you feeling satisfied.

Worst Food: Processed Meat

The same study that called out potato chips as a top weight gain food, also named processed meats like bacon, hot dogs and processed deli meat and as food that contributed to weight gain over a four-year period. Those individuals gained almost one pound over the four-year period from eating more processed meats and fewer vegetables, whole grains, fruit, nuts and yogurt. Eating processed meats are okay on occasion, but you do want to limit its consumption as they are high in saturated fat and calories. You can also find brands that are made with fewer calories and less saturated fat and salt, so do your research and compare labels.

Best Food: Leafy Green Vegetables

Those leafy green vegetables like kale, spinach, collard greens and the like are an excellent addition to a weight loss plan. These veggies are lower in calories, filled with fiber, and provide a ton of nutrients like vitamins, minerals, antioxidants and phytonutrients. Eating lower calorie leafy greens can add volume to your meals without going overboard on calories. One study published in the American Journal of Clinical Nutrition found that eating foods with fewer calories (like fruits and vegetables) can help people eat fewer calories overall and lead to weight loss.

Worst Food: Store-Bought Muffins

Have you seen those oversized muffins sold at delis, breakfast joints or your local bagel shop? Those are huge and come with an overload of calories &mdash upwards of 600, depending on the ingredients. Eat one of those daily and not only are you going overboard on calories first thing in the morning, but you&rsquore probably eating way too much added sugar and saturated fat too. If you&rsquore a muffin-lover and are trying to lose weight, make your own using mini-muffin tin or a standard muffin tin.

Best Food: Nuts

Nuts like almonds provide healthy monounsaturated fat and fiber to help stave off hunger. They&rsquore also packed with nutrition and shockingly some nuts actually have fewer calories than once thought. A 2016 study from the United States Department of Agriculture (USDA) found that in whole unroasted almonds offer 19% fewer calories and chopped roasted almonds provide 17% fewer calories compared to the number of calories listed on the label.

Worst Food: Coffee Drinks

If you love those fancy drinks with whipped cream, syrups and other goodies, you may want to think again how often you guzzle them. These sippers rack up liquid calories quickly, and can sabotage any weight loss plan. If you love your coffee drinks, opt for a kids size or small &mdash and minimize those calorie-heavy add-ons.


The Best and Worst Foods for Weight Loss

A good weight loss plan requires a balanced diet. A nutritionist breaks down five foods to add and five to lose to make shedding pounds a little easier.

Bog'liq bo'lgan:

Photo By: Chris Ryan Getty Images

Photo By: wilatlak villette Getty Images

Photo By: Pavlo_K Getty Images

Photo By: GMVozd Getty Images

Photo By: vasiliybudarin Getty Images

Photo By: egal Getty Images

Photo By: MCCAIG Getty Images

Photo By: Svetl Getty Images

Photo By: skodonnell Getty Images

Photo By: Premyuda Yospim Getty Images

Photo By: jabkitticha Getty Images

Some of the Best and Worst Foods for Weight Loss

When losing weight, it&rsquos about eating the right balance of wholesome foods to help keep your body nourished. Any weight loss plan should include a variety of nutrient-dense foods like vegetables, whole grains, fruit, lean protein, legumes, nuts, seeds and healthy fats. Many of the "best" foods on this list have a tendency to add lots of nutrients and few calories, while the "worst" foods tends to be high in calories and over-consumed nutrients like saturated fat and added sugar. Although there are many more foods that can be added to this list, here are our top picks for the five best and five worst foods when you&rsquore trying to lose weight.

Best Food: Greek Yogurt

Greek yogurt is packed with protein: about 15 grams per 6 ounce serving of nonfat plain. As protein takes longer to digest, Greek yogurt can help you feel fuller longer. Feeling full and satisfied is especially important when you are trying to lose weight, since it can help minimize those extra snack cravings. In addition, a study published in the International Journal of Obesity found that obese participants who ate yogurt daily over the course of three months lost more body fat while maintaining lean tissue compared to those who did not eat yogurt daily. Those eating yogurt also lost more inches around their waist.

Worst Food: Potato Chips

A study published in the New England Journal of Medicine looked at the diet of 120,877 men and women over 20 years to determine which foods led to long-term weight gain. Potato chips topped the list of foods and were most strongly associated with a four-year weight change of 1.69 pounds. Although potato chips on occasion can fit into a weight loss plan, eating them regularly (or even daily!) can certainly lead to weight gain.

Best Food: Eggs

Eggs contain protein and fat, which help keep you feeling satisfied. One study examined 30 overweight women after they after they ate eggs for breakfast instead of bagels. The study found that eggs at breakfast increased the feeling of fullness and those participants ate less for the next 36 hours. Although more research is needed in the role of eating an egg-based breakfast on weight loss, eggs can certainly be part of a healthy weight loss plan.

Worst Food: Soda and Other Sugar-Sweetened Drinks

According to the Centers for Disease Control and Prevention one of the leading sources of added sugars in the American diet include sugar-sweetened beverages. Not only does that include soda, but also sugar-sweetened lemonade, iced tea and other such beverages. Opt for calorie-free drinks like water, seltzer and hot or cold plain coffee or tea.

Best Food: Pulses

A 2016 study published in the American Journal of Clinical Nutrition looked at 21 clinical trials consisting of 940 men and women who lost an average of .75 pounds over six weeks with the additional of a single serving of beans, chickpeas or lentils (also known as "pulses") to their diet. That is equivalent to adding 3/4 cup of pulses a day to your diet. Pulses contain fiber and fat, which helps keep you feeling satisfied.

Worst Food: Processed Meat

The same study that called out potato chips as a top weight gain food, also named processed meats like bacon, hot dogs and processed deli meat and as food that contributed to weight gain over a four-year period. Those individuals gained almost one pound over the four-year period from eating more processed meats and fewer vegetables, whole grains, fruit, nuts and yogurt. Eating processed meats are okay on occasion, but you do want to limit its consumption as they are high in saturated fat and calories. You can also find brands that are made with fewer calories and less saturated fat and salt, so do your research and compare labels.

Best Food: Leafy Green Vegetables

Those leafy green vegetables like kale, spinach, collard greens and the like are an excellent addition to a weight loss plan. These veggies are lower in calories, filled with fiber, and provide a ton of nutrients like vitamins, minerals, antioxidants and phytonutrients. Eating lower calorie leafy greens can add volume to your meals without going overboard on calories. One study published in the American Journal of Clinical Nutrition found that eating foods with fewer calories (like fruits and vegetables) can help people eat fewer calories overall and lead to weight loss.

Worst Food: Store-Bought Muffins

Have you seen those oversized muffins sold at delis, breakfast joints or your local bagel shop? Those are huge and come with an overload of calories &mdash upwards of 600, depending on the ingredients. Eat one of those daily and not only are you going overboard on calories first thing in the morning, but you&rsquore probably eating way too much added sugar and saturated fat too. If you&rsquore a muffin-lover and are trying to lose weight, make your own using mini-muffin tin or a standard muffin tin.

Best Food: Nuts

Nuts like almonds provide healthy monounsaturated fat and fiber to help stave off hunger. They&rsquore also packed with nutrition and shockingly some nuts actually have fewer calories than once thought. A 2016 study from the United States Department of Agriculture (USDA) found that in whole unroasted almonds offer 19% fewer calories and chopped roasted almonds provide 17% fewer calories compared to the number of calories listed on the label.

Worst Food: Coffee Drinks

If you love those fancy drinks with whipped cream, syrups and other goodies, you may want to think again how often you guzzle them. These sippers rack up liquid calories quickly, and can sabotage any weight loss plan. If you love your coffee drinks, opt for a kids size or small &mdash and minimize those calorie-heavy add-ons.


The Best and Worst Foods for Weight Loss

A good weight loss plan requires a balanced diet. A nutritionist breaks down five foods to add and five to lose to make shedding pounds a little easier.

Bog'liq bo'lgan:

Photo By: Chris Ryan Getty Images

Photo By: wilatlak villette Getty Images

Photo By: Pavlo_K Getty Images

Photo By: GMVozd Getty Images

Photo By: vasiliybudarin Getty Images

Photo By: egal Getty Images

Photo By: MCCAIG Getty Images

Photo By: Svetl Getty Images

Photo By: skodonnell Getty Images

Photo By: Premyuda Yospim Getty Images

Photo By: jabkitticha Getty Images

Some of the Best and Worst Foods for Weight Loss

When losing weight, it&rsquos about eating the right balance of wholesome foods to help keep your body nourished. Any weight loss plan should include a variety of nutrient-dense foods like vegetables, whole grains, fruit, lean protein, legumes, nuts, seeds and healthy fats. Many of the "best" foods on this list have a tendency to add lots of nutrients and few calories, while the "worst" foods tends to be high in calories and over-consumed nutrients like saturated fat and added sugar. Although there are many more foods that can be added to this list, here are our top picks for the five best and five worst foods when you&rsquore trying to lose weight.

Best Food: Greek Yogurt

Greek yogurt is packed with protein: about 15 grams per 6 ounce serving of nonfat plain. As protein takes longer to digest, Greek yogurt can help you feel fuller longer. Feeling full and satisfied is especially important when you are trying to lose weight, since it can help minimize those extra snack cravings. In addition, a study published in the International Journal of Obesity found that obese participants who ate yogurt daily over the course of three months lost more body fat while maintaining lean tissue compared to those who did not eat yogurt daily. Those eating yogurt also lost more inches around their waist.

Worst Food: Potato Chips

A study published in the New England Journal of Medicine looked at the diet of 120,877 men and women over 20 years to determine which foods led to long-term weight gain. Potato chips topped the list of foods and were most strongly associated with a four-year weight change of 1.69 pounds. Although potato chips on occasion can fit into a weight loss plan, eating them regularly (or even daily!) can certainly lead to weight gain.

Best Food: Eggs

Eggs contain protein and fat, which help keep you feeling satisfied. One study examined 30 overweight women after they after they ate eggs for breakfast instead of bagels. The study found that eggs at breakfast increased the feeling of fullness and those participants ate less for the next 36 hours. Although more research is needed in the role of eating an egg-based breakfast on weight loss, eggs can certainly be part of a healthy weight loss plan.

Worst Food: Soda and Other Sugar-Sweetened Drinks

According to the Centers for Disease Control and Prevention one of the leading sources of added sugars in the American diet include sugar-sweetened beverages. Not only does that include soda, but also sugar-sweetened lemonade, iced tea and other such beverages. Opt for calorie-free drinks like water, seltzer and hot or cold plain coffee or tea.

Best Food: Pulses

A 2016 study published in the American Journal of Clinical Nutrition looked at 21 clinical trials consisting of 940 men and women who lost an average of .75 pounds over six weeks with the additional of a single serving of beans, chickpeas or lentils (also known as "pulses") to their diet. That is equivalent to adding 3/4 cup of pulses a day to your diet. Pulses contain fiber and fat, which helps keep you feeling satisfied.

Worst Food: Processed Meat

The same study that called out potato chips as a top weight gain food, also named processed meats like bacon, hot dogs and processed deli meat and as food that contributed to weight gain over a four-year period. Those individuals gained almost one pound over the four-year period from eating more processed meats and fewer vegetables, whole grains, fruit, nuts and yogurt. Eating processed meats are okay on occasion, but you do want to limit its consumption as they are high in saturated fat and calories. You can also find brands that are made with fewer calories and less saturated fat and salt, so do your research and compare labels.

Best Food: Leafy Green Vegetables

Those leafy green vegetables like kale, spinach, collard greens and the like are an excellent addition to a weight loss plan. These veggies are lower in calories, filled with fiber, and provide a ton of nutrients like vitamins, minerals, antioxidants and phytonutrients. Eating lower calorie leafy greens can add volume to your meals without going overboard on calories. One study published in the American Journal of Clinical Nutrition found that eating foods with fewer calories (like fruits and vegetables) can help people eat fewer calories overall and lead to weight loss.

Worst Food: Store-Bought Muffins

Have you seen those oversized muffins sold at delis, breakfast joints or your local bagel shop? Those are huge and come with an overload of calories &mdash upwards of 600, depending on the ingredients. Eat one of those daily and not only are you going overboard on calories first thing in the morning, but you&rsquore probably eating way too much added sugar and saturated fat too. If you&rsquore a muffin-lover and are trying to lose weight, make your own using mini-muffin tin or a standard muffin tin.

Best Food: Nuts

Nuts like almonds provide healthy monounsaturated fat and fiber to help stave off hunger. They&rsquore also packed with nutrition and shockingly some nuts actually have fewer calories than once thought. A 2016 study from the United States Department of Agriculture (USDA) found that in whole unroasted almonds offer 19% fewer calories and chopped roasted almonds provide 17% fewer calories compared to the number of calories listed on the label.

Worst Food: Coffee Drinks

If you love those fancy drinks with whipped cream, syrups and other goodies, you may want to think again how often you guzzle them. These sippers rack up liquid calories quickly, and can sabotage any weight loss plan. If you love your coffee drinks, opt for a kids size or small &mdash and minimize those calorie-heavy add-ons.


The Best and Worst Foods for Weight Loss

A good weight loss plan requires a balanced diet. A nutritionist breaks down five foods to add and five to lose to make shedding pounds a little easier.

Bog'liq bo'lgan:

Photo By: Chris Ryan Getty Images

Photo By: wilatlak villette Getty Images

Photo By: Pavlo_K Getty Images

Photo By: GMVozd Getty Images

Photo By: vasiliybudarin Getty Images

Photo By: egal Getty Images

Photo By: MCCAIG Getty Images

Photo By: Svetl Getty Images

Photo By: skodonnell Getty Images

Photo By: Premyuda Yospim Getty Images

Photo By: jabkitticha Getty Images

Some of the Best and Worst Foods for Weight Loss

When losing weight, it&rsquos about eating the right balance of wholesome foods to help keep your body nourished. Any weight loss plan should include a variety of nutrient-dense foods like vegetables, whole grains, fruit, lean protein, legumes, nuts, seeds and healthy fats. Many of the "best" foods on this list have a tendency to add lots of nutrients and few calories, while the "worst" foods tends to be high in calories and over-consumed nutrients like saturated fat and added sugar. Although there are many more foods that can be added to this list, here are our top picks for the five best and five worst foods when you&rsquore trying to lose weight.

Best Food: Greek Yogurt

Greek yogurt is packed with protein: about 15 grams per 6 ounce serving of nonfat plain. As protein takes longer to digest, Greek yogurt can help you feel fuller longer. Feeling full and satisfied is especially important when you are trying to lose weight, since it can help minimize those extra snack cravings. In addition, a study published in the International Journal of Obesity found that obese participants who ate yogurt daily over the course of three months lost more body fat while maintaining lean tissue compared to those who did not eat yogurt daily. Those eating yogurt also lost more inches around their waist.

Worst Food: Potato Chips

A study published in the New England Journal of Medicine looked at the diet of 120,877 men and women over 20 years to determine which foods led to long-term weight gain. Potato chips topped the list of foods and were most strongly associated with a four-year weight change of 1.69 pounds. Although potato chips on occasion can fit into a weight loss plan, eating them regularly (or even daily!) can certainly lead to weight gain.

Best Food: Eggs

Eggs contain protein and fat, which help keep you feeling satisfied. One study examined 30 overweight women after they after they ate eggs for breakfast instead of bagels. The study found that eggs at breakfast increased the feeling of fullness and those participants ate less for the next 36 hours. Although more research is needed in the role of eating an egg-based breakfast on weight loss, eggs can certainly be part of a healthy weight loss plan.

Worst Food: Soda and Other Sugar-Sweetened Drinks

According to the Centers for Disease Control and Prevention one of the leading sources of added sugars in the American diet include sugar-sweetened beverages. Not only does that include soda, but also sugar-sweetened lemonade, iced tea and other such beverages. Opt for calorie-free drinks like water, seltzer and hot or cold plain coffee or tea.

Best Food: Pulses

A 2016 study published in the American Journal of Clinical Nutrition looked at 21 clinical trials consisting of 940 men and women who lost an average of .75 pounds over six weeks with the additional of a single serving of beans, chickpeas or lentils (also known as "pulses") to their diet. That is equivalent to adding 3/4 cup of pulses a day to your diet. Pulses contain fiber and fat, which helps keep you feeling satisfied.

Worst Food: Processed Meat

The same study that called out potato chips as a top weight gain food, also named processed meats like bacon, hot dogs and processed deli meat and as food that contributed to weight gain over a four-year period. Those individuals gained almost one pound over the four-year period from eating more processed meats and fewer vegetables, whole grains, fruit, nuts and yogurt. Eating processed meats are okay on occasion, but you do want to limit its consumption as they are high in saturated fat and calories. You can also find brands that are made with fewer calories and less saturated fat and salt, so do your research and compare labels.

Best Food: Leafy Green Vegetables

Those leafy green vegetables like kale, spinach, collard greens and the like are an excellent addition to a weight loss plan. These veggies are lower in calories, filled with fiber, and provide a ton of nutrients like vitamins, minerals, antioxidants and phytonutrients. Eating lower calorie leafy greens can add volume to your meals without going overboard on calories. One study published in the American Journal of Clinical Nutrition found that eating foods with fewer calories (like fruits and vegetables) can help people eat fewer calories overall and lead to weight loss.

Worst Food: Store-Bought Muffins

Have you seen those oversized muffins sold at delis, breakfast joints or your local bagel shop? Those are huge and come with an overload of calories &mdash upwards of 600, depending on the ingredients. Eat one of those daily and not only are you going overboard on calories first thing in the morning, but you&rsquore probably eating way too much added sugar and saturated fat too. If you&rsquore a muffin-lover and are trying to lose weight, make your own using mini-muffin tin or a standard muffin tin.

Best Food: Nuts

Nuts like almonds provide healthy monounsaturated fat and fiber to help stave off hunger. They&rsquore also packed with nutrition and shockingly some nuts actually have fewer calories than once thought. A 2016 study from the United States Department of Agriculture (USDA) found that in whole unroasted almonds offer 19% fewer calories and chopped roasted almonds provide 17% fewer calories compared to the number of calories listed on the label.

Worst Food: Coffee Drinks

If you love those fancy drinks with whipped cream, syrups and other goodies, you may want to think again how often you guzzle them. These sippers rack up liquid calories quickly, and can sabotage any weight loss plan. If you love your coffee drinks, opt for a kids size or small &mdash and minimize those calorie-heavy add-ons.