1. Eggs
Eggs are a popular food, particularly for breakfasts, that may help promote weight loss.
In a small study trusted Source of 21 men, researchers compared the effects of eating eggs or eating a bagel for breakfast on food intake, hunger, and satisfaction.
They also looked at blood sugar levels, insulin, and ghrelin, which is also known as the hunger hormone.
They found that men who had eaten the egg breakfast ate significantly less at their next meal, and in the following 24 hours, than those who had eaten the bagel breakfast.
Those who had eaten the eggs also reported feeling less hungry and more satisfied 3 hours after breakfast than those who had eaten the bagel.
After breakfast, the egg group also had less of a change in their blood sugar and insulin levels and lower ghrelin levels than the bagel group.
2. Oatmeal
Starting the day with a bowl of oatmeal could also result in a lower number on the scales.
A study trusted Source involving 47 adults looked at differences in appetite, fullness, and next meal intake after participants ate oatmeal instead of oat-based ready-to-eat breakfast cereal.
After eating oatmeal, participants felt significantly fuller and less hungry than after eating the cereal. Also, their calorie intake at lunch was lower after eating oatmeal than after eating breakfast cereal.
While both breakfasts contained the same amount of calories, the oatmeal provided more protein, more fiber, and less sugar than the cereal.
The authors concluded that the difference in fiber, specifically a type of soluble fiber called beta-glucan, was probably responsible for the results.
3. Beans, chickpeas, lentils, and peas
As a group, beans, chickpeas, lentils, and peas are known as pulses. They may influence weight loss due to their effect on fullness and their protein and fiber content.
Similar to oatmeal, pulses contain soluble fiber that may slow down digestion and absorption. Eating protein leads to the release of hormones that signal fullness.
Researchers analyzed studies that had looked at the effect of the consumption of pulses on weight loss.
Weight loss diets that included pulses resulted in significantly greater weight loss than those that did not. Weight maintenance diets that included pulses also resulted in weight loss compared with those that did not.
4. Nuts
A study trusted Source involving overweight and obese women compared a weight loss diet supplemented with 50 grams (g) of almonds a day with a weight loss diet that did not include nuts. After 3 months, women in the almond group lost significantly more weight than women in the nut-free group.
Nuts contain protein and fiber, which may help explain their influence on body weight. They also contain heart-healthy fats and other beneficial nutrients. While nuts can be included as part of a healthful diet, moderation is still essential since they are an energy-dense food.
5. Avocados
Avocados are a fruit that provides fiber and beneficial fats, as well as many other nutrients. They may also help promote weight management.
A study trusted Source of American adults found that people who consumed avocado weighed significantly less and had a lower BMI than those who did not. People who ate avocado tended to eat more fruits, vegetables, and fiber than people who did not, as well.
A study of American adults found that people who consumed avocado weighed significantly less and had a lower BMI than those who did not. People who ate avocado tended to eat more fruits, vegetables, and fiber than people who did not, as well.
The avocado people had an overall healthier diet and consumed significantly less added sugar than those who did not. Similarly, their risk for metabolic syndrome was lower than for those who did not consume avocado.
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