She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Fruits for Weight Loss: What to Eat to Not Gain Weight. Blueberries. Chursina Viktoriia/Shutterstock. In a BMJ study of more than 1. The fruits with the greatest effect on weight maintenance were chock full of flavonoids called anthocyanins, and blueberries top this list. This may seem insignificant, but it can add up with time, the study authors point out. Exactly how flavonoids deter weight gain is not fully understood but eating foods rich in flavonoids—namely produce—may allow us to feel full sooner, and avoid other less- healthy foods that may lead to weight gain. Antioxidant power aside, blueberries are also rich in fiber which keeps us feeling full longer, she says. Aim for a cup of blueberries a day as part of an overall healthful diet that is rich in lean protein, complex carbohydrates, healthy fats like olive oil, fruits and vegetables, she says. Apples are rich in flavonoid polymers and are also packed with fiber, making them one of the best fruits for weight loss when part of a healthy diet. One medium- sized apple is considered one serving. Eat them with the skin on (i. Preventing blood sugar spikes and valleys will help banish food cravings and eating binges, not to mention help protect against diabetes. Best body secret: Stop hunger "Researchers around the world say what really works is not just cutting calories but satisfying your hunger with the right kinds of.![]() Peterson says. Test your knowledge of the best high- fiber choices—like pears—with this quiz. Incorporate one cup of strawberries a day into your diet—try them with breakfast over low- fat yogurt or steel- cut oatmeal, as a mid- afternoon snack, or as a dessert after dinner, Peterson says. Ranking up there with the healthiest fruits, they can also help put the brakes on weight gain when eaten daily, according to the research. In fact, peppers may even encourage weight loss: Capsaicin, the component that gives chili peppers that kick, seems to encourage white fat cells to convert into ultra- energy- burning brown fat, in one study. Check out cayenne pepper's other health benefits.
Best Foods to Eat to Lose Weight. Calorie for calorie, you can’t get more nutritious than greens. Each cup of raw spinach offers half the immune- boosting vitamin A you need for the day, all the bone- building vitamin K you need, plus a gram of filling fiber. And best of all, at 7 calories per cup, you can enjoy basically all you can eat to stay full without breaking your diet. ![]()
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