Apples: An apple a day may also help you avoid gaining weight. With a high water content and two types of weight-busting fiber: soluble, which helps reduce blood sugar surges that lead to cravings, and insoluble, which helps fill you up, this portable fruit is the perfect snack. "A medium apple is roughly 85% water and 5 grams of soluble fiber, making it a snacking powerhouse," says Elisa Zied, M.S, who recommends the same calorie intake. Apples also contain quercetin, a flavonoid that has been shown to help fight cancer, lower cholesterol damage, and enhance lung function.
Eggs: They're a good source of protein, which could help you stay full. People who ate two eggs for breakfast consumed more than 400 fewer calories over the next 24 hours than those who ate bagels, according to a recent study published in the Journal of the American College of Nutrition. "Our hypothesis that eating eggs causes more satiety and keeps the individual fuller for longer was proven in this study," says main researcher Nikhil V. Dhurandhar, Ph.D of Pennington Biomedical Research Center in Baton Rouge, Louisiana. Despite the fact that this was only a one-day trial, Dr. Dhurandhar believes that eating eggs on a regular basis could help with weight loss in the long run.
Cauliflower: "Non-starchy veggies like cauliflower are one of the few foods that can be eaten in infinite quantities when trying to lose weight," says Dr. Rolls. It's also beneficial to your health. Sulforaphane, a cancer-fighting phytonutrient found in cauliflower, as well as a good amount of folate and vitamin C, may help with weight loss. Vitamin C status is a major role in how much fat is burned during physical activity, according to a Purdue University research. All of this, plus it's quite tasty. (If you don't like cauliflower, try spinach or broccoli instead).
Low fat Yogurt: If the yogurt commercials are to be believed, you'll be fitting into that little bikini in no time. While yogurt and other dairy products aren't weight-loss miracle workers, they do contain some truth. On a 12-week weight-loss program, dieters who ate three servings of yogurt daily lost twice as much weight as their non–dairy–eating peers, according to a recent study from the University of Tennessee. Why? "Calcium, in combination with other bioactive compounds found in dairy products, slows the process of fat formation and increases fat burning, especially around the belly," says Michael B. Zemel, M.D, lead researcher and professor of nutrition and medicine at the University of Tennessee in Knoxville. There's no word on how successful ice cream is in burning fat, but don't hold your breath.
Oatmeal: Breakfast is the most important meal of the day, and just eating it can help you lose weight. Mom didn't realize how right she was. Researchers at the University of California, Berkeley, studied a national six-year study and discovered that persons who ate breakfast had a lower BMI than those who missed breakfast, and that those who ate cooked cereal had a lower BMI than anybody else. On the Satiety Index, devised by Australian researchers a decade ago, oatmeal is the most satiating breakfast item and the third most satiating food overall. "Because oatmeal is high in fiber and a decent source of protein, it helps you stay satiated for longer," adds Dr. Katz.
Peanuts: These days, almonds and walnuts receive all the attention, but don't forget about peanuts, America's most popular nut. Even if given as many peanuts as they desire, peanut eaters eat less over the course of the day and are more likely to maintain their weight, according to Purdue University researchers. So, what's the deal with peanuts? Is it because of the protein? What about the fat? It turns out that it's a bit of everything. "We've tried to isolate different components of the nut to see what makes it so filling," explains Purdue nut researcher Richard Mattes, Ph.D. "However, there is something unique about the entire package."
Soup: We all know soup is healthy, but who knew it might also help you lose weight? According to a recent study published in the journal Obesity Research, adding two 10-ounce cups of broth-based soup to a weight-loss regimen each day can nearly quadruple the amount of weight lost in six months. Why? When you mix water with a food, it becomes more filling than if you drink water alone. "The water in soup adds volume to a meal and makes you feel fuller without adding calories," explains Dr. Rolls, the study's senior researcher. "As a result, you consume fewer calories throughout the day."
Fish: You might be shocked to learn that fish satisfies you better than oatmeal and vegetables. Out of 38 typical dishes, steamed white fish like halibut or cod is the fullest, according to the Australian Satiety Index. In addition, according to a new study from Sweden's Karolinska Institute, participants who ate fish at lunch ate 11% less at night than those who ate beef. According to main researcher Saeedah Borzoei, Ph.D., "this study indicated that a protein-rich lunch meal with fish protein lowered calorie consumption when compared to a similar-calorie lunch meal with beef protein." What's the deal with it being so filling? "We're still learning about the filling capabilities of fish," Dr. Katz says, "but we do know that fish has a strong flavor, which can lead to higher satiety and reduced hunger."
Bulgur: Fine-cut bulgur is a quick and easy method to add high-fiber grains to your diet. Bulgur, a quick-cooking form of whole wheat, takes around 10 minutes or less to prepare once water has been heated and is a wonderful option for white rice and pasta, both of which are poor in fiber and excessively processed. "Fiber helps extend the insulin response, so you don't get the blood sugar spikes that low-fiber carbohydrates like white pasta or rice cause," Dr. Katz explains. Iron and vitamins E and B6 are some of the other benefits that come with all that wonderful fiber.
Salad: Salad comes to mind when most people think of dieting. But if that means soggy greens topped with juicy tomatoes, it's no surprise that diets fail. Salads are a terrific way to incorporate a lot of full things into your diet at once, according to Dr. Rolls: fresh veggies, lean protein, legumes, and healthy fats. It's backed up by studies. According to a Penn State University research, ladies who ate a salad before a pasta lunch consumed fewer calories overall than those who just ate the pasta.
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