foods to help you win the war on weight

Foods to help you win the war on Weight

11. CEREAL
A bowl of high fibercerealat breakfast can help ward offunhealthy snacking. A group of researchers at the VA Medical Center in Minneapolis offered a group of people one of five cereals for breakfast in addition to milk and orange juice. The same group was offered a buffet lunch, and those who had consumed a high fiber cereal ate less at the buffet.
12. TOFU
Eating tofu as an appetizer can help to reduce food intake during following courses, according to researchers at Louisiana State University. They found that in a group of 42 overweight women who ate either tofu or chicken before a meal, the women who consumed tofu ate less during the meal.
13. AVOCADO
Avocados are high in monounsaturated fats that contain oleic acid, a compound thatcan help increase satiety and ward off hunger according to researchers in the journal Cell Metabolism. Avocados are also a great source of potassium and fiber.
14. LEAN BEEF
Lean beef is a great option for those trying to lose weight since it is high in the amino acid leucine.Women who wereon a high protein diet rich in lean meat and dairy and whoparticipated in a University of Illinois at Champagne Urbana study, lost more weight and retained more muscle thanthe group of women on a diet of complex carbohydrates like rice and pasta.
15. OLIVE OIL
Extra virgin olive oil contains monounsaturated fats that studies have shown help to burn body fat. In a Curtin University of Technology study in Australia, a group of post menopausal women were given either olive oil or cream as a source of fat. Those who consumed the olive oil experienced a higher level of fat oxidation. Adietrich in monounsaturated fats can also prevent central body fat distribution, according to an article in the Journal for Diabetes Care.
16. NUTS
Nuts are fattening, but when eaten in moderation, they can help you consume less.Researchers at Purdue Universityfound that peoplewho added nuts to their diet ate less during their subsequent meals.They also saw a spike in the participants resting metabolisms.
17. TUNA
Tuna is high protein and low calorie.
18. LEAFY GREEN VEGETABLES
Leafy greenslike spinach, kale and lettuce are low in calories and carbohydrates but are rich in fiber, vitamins, minerals and antioxidants.
19. YOGURT
The probiotic bacteria in yogurtpromote good gut health, and studies have shown that a healthy gut may help keep leptin resistance, believed to be a leading cause of fat gain, at bay, according to a study from the Medical College of Wisconsin.
20. COTTAGE CHEESE
Cottage cheese is another goodhigh protein, low calorie choice.