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if you are looking for a good food, that can reduce your weight and can't affect your health and that can help to maintain your body, so you are at right place just read full article to lose your weight.
1. Boiled Potatoes
White potatoes seem to have fallen out of favour for some reason.
However... they have several properties that make them a perfect food, both for weight loss and optimal health.
They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.
There have even been accounts of people living on nothing but potatoes alone for extended periods of time.
They are particularly high in potassium, a nutrient that most people don't get enough of and plays an important role in blood pressure control.
On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested (21).
What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead.
If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits... including weight loss (22).
Sweet potatoes, turnips and other root vegetables are also excellent.
2. Tuna
Tuna is another low-calorie, high protein food.
It is lean fish... so there isn't much fat in it.
Tuna is popular among bodybuilders and fitness models who are on a cut, because it's a great way to keep protein high, with total calories and fat low.
If you're trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.
3. Beans and Legumes
Some beans and legumes can be beneficial for weight loss.
This includes lentils, black beans, kidney beans and some others.
These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.
They also tend to contain some resistant starch.
The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.
4. Soups
As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.
Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.
But you can also just add water to your food... by making a soup.
Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories (23, 24).
5. Cottage Cheese
Dairy products tend to be high in protein.
One of the best ones is cottage cheese... calorie for calorie, it is mostly just protein with very little carbohydrate and fat.
Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories.
Dairy products are also high in calcium, which has been shown to aid in the fat burning process (25).
1. Boiled Potatoes
White potatoes seem to have fallen out of favour for some reason.
However... they have several properties that make them a perfect food, both for weight loss and optimal health.
They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.
There have even been accounts of people living on nothing but potatoes alone for extended periods of time.
They are particularly high in potassium, a nutrient that most people don't get enough of and plays an important role in blood pressure control.
On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested (21).
What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead.
If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits... including weight loss (22).
Sweet potatoes, turnips and other root vegetables are also excellent.
2. Tuna
Tuna is another low-calorie, high protein food.
It is lean fish... so there isn't much fat in it.
Tuna is popular among bodybuilders and fitness models who are on a cut, because it's a great way to keep protein high, with total calories and fat low.
If you're trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.
3. Beans and Legumes
Some beans and legumes can be beneficial for weight loss.
This includes lentils, black beans, kidney beans and some others.
These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.
They also tend to contain some resistant starch.
The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.
4. Soups
As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.
Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.
But you can also just add water to your food... by making a soup.
Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories (23, 24).
5. Cottage Cheese
Dairy products tend to be high in protein.
One of the best ones is cottage cheese... calorie for calorie, it is mostly just protein with very little carbohydrate and fat.
Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories.
Dairy products are also high in calcium, which has been shown to aid in the fat burning process (25).
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