10 Foods That Keep You From Dieting

The foods below will help you lose excess weight, and they themselves don't have many calories or fat to worry about.

Garlic

This herb does more than just add flavor to your meals. It can also help flatten your midsection thanks to its natural allicin, says Keri Glassman, an American nutritionist and founder of Nutritious Life.

Photo: redbook.

Allicin kills harmful bacteria in the digestive tract, helping the intestines stay healthy and functioning properly, with less bloating. In addition, Korean researchers discovered that this member of the onion family also has anti-obesity effects thanks to proteins activated in the liver. Add garlic to most poultry dishes, pasta, or vegetarian dishes, sauces.

Beans

“When you’re craving carbs, turn to the legume family,” says Rachel Begun, a nutritionist and food consultant in Boulder, Colorado. Beans are unique in that they provide a significant amount of fiber and protein. A cup of black beans has about 17 grams of fiber and 14 grams of protein. We all know that fiber and protein are invaluable for weight management because both make you feel full longer and help you avoid overeating later. A recent study published in the journal Obesity found that white kidney bean extract can reduce the absorption of energy from carbohydrates and sweets, curbing cravings thanks to certain enzymes that inhibit starch digestion.

Pistachios

“Pistachios are one of the best weight-management snacks,” says Katherine Brooking, an American nutritionist and co-founder of Appetite for Health. Pistachios have 6 grams of protein and 3 grams of fiber per ounce, but their real power is felt more in your eyes than in your stomach.

“When you eat pistachios, you need to remove the shell, which helps you chew more slowly, and removing the shell can also give you a visual reminder of how much you’ve eaten, which can help you control your snacking,” Brooking adds. In fact, in a study conducted at Eastern Illinois University, people who ate unshelled pistachios consumed 41 percent fewer calories than those who ate shelled pistachios.

Seaweed

“Perhaps we should take a cue from the Japanese, a country with one of the lowest obesity rates in the world,” says Julie Upton, a nutritionist and co-founder of Appetite for Health. One of their staple foods is wakame, a type of seaweed rich in protein and nutrients.

Photo: redbook.

“Compounds isolated from wakame, called fucoxanthin, have been shown to increase fat burning in animal models,” says Upton. “Research is now looking at other compounds in seaweed, such as alginate, which forms a gel in the stomach to increase satiety.” Add seaweed to soups and salads or use it instead of lettuce on sandwiches.

Red pepper

Good news for those who like their food spicy. “Red peppers contain an antioxidant called capsaicin, which acts as an anti-inflammatory and metabolism booster,” says Keri Glassman, a registered dietitian in the US. Several studies have shown that people who ate a meal with packaged peppers felt less hungry and burned more calories.

One study conducted at Purdue University found that volunteers who regularly consumed the spicy fruit experienced weight loss benefits, as they reported feeling less hungry, especially for fatty, salty, and sweet foods. According to the researchers, eating red peppers with meals can have lasting, long-term benefits, especially when combined with exercise and a healthy diet.

White potatoes

“White potatoes are actually a fat-burning food,” says Glassman. That’s because they’re full of resistant starch, a compound that ferments in the gut and produces butyrate, a fatty acid that can help your body burn more fat. A study published in the journal Diabetes found that butyrate also improved insulin sensitivity and increased energy expenditure in mice.

Mango

“New research from Oklahoma State University in the US shows that mangoes can reduce blood sugar levels, which can help control cravings, especially for starch,” says Brooking.

Yogurt

The benefits extend beyond the low-calorie diet. “The calcium in yogurt can help lower the levels of calcitrol in the body—which can help burn fat and cut down on fat storage,” says Brooking. Plus, the probiotics in yogurt feed your gut, and we know that the gut bacteria in healthy people are different from those in obese people. The way yogurt is made, which involves fermentation, also means it’s higher in protein, B vitamins, calcium, potassium, and magnesium than milk, so make sure to include it in your daily diet.

Butter

More than 80 percent of the calories in avocados come from fat, but they’re still good for you, says Upton. Research shows that people who eat avocados have lower BMIs, and a recent study of overweight men and women found that adding avocado to lunch increased their satisfaction by 22 percent. It also reduced cravings by 24 percent over the next three hours.

The study authors suggest that the fiber, unsaturated fat content, and a blood-sugar-lowering sugar called D-mannoheptulose found in avocados may play a role in stabilizing blood sugar levels and keeping appetite in check.

Photo: redbook.

Artichoke

Artichokes are rich in fiber, with each medium-sized flower containing about 6 grams. “Fiber is helpful if you’re trying to lose weight because it actually slows down digestion so you feel fuller longer,” says Glassman. This also means consuming more volume for fewer calories. Artichokes also help keep your gut healthy. They contain indigestible nutrients called prebiotics, which help support the good bacteria in your digestive system, which can reduce bloating and help flatten your stomach.

According to Vnexpress.net