1. Greens
No surprises there. Veggies such as broccoli, spinach, kale, watercress and Brussel sprouts are all free-for-all. The reason? According to a study published in the journal PLOS Medicine, eating high-fibre, low-glycemic load foods such as these greens, is associated with a greater loss of weight compared to vegetables that are lower in fibre (we’re looking at you, carrots). And we all know the negative calorie benefits of sprouts...
2. Tuna
Talk about a versatile protein source. You can eat it straight from the tin as a snack, toss it through salad leaves with chopped herbs, tinned white beans and a little olive oil and lemon juice, Hobson style, for a zero-effort satisfying lunch, or grill it on the BBQ for dinner come the summer time. Research in the Cell Press journal shows that including a portion of protein in each meal boosts your body’s level of the hunger-combating hormone peptide YY, and protein has also been linked to increased feelings of fullness. There’s nothing fishy about that.
3. Berries
Not all fruits are as supportive of your weight loss goals as others so, when it comes to picking which weight-loss fruits to put in your basket, stick to blackberries, blueberries, cranberries, gooseberries, raspberries and strawberries. A recent study by the Harvard Medical School found that berries are high in flavonoids, which can help with weight control. The best bit? The researchers found that these weight-loss foods, when eaten daily, had slim-down benefits, even when no reduction to overall calories was made. 'Berries have the highest level of micronutrients – even when you eat a bigger amount of them, you’ll end up consuming fewer calories overall,' Hobson says.
4. Feta
We’re good to you, right? Well, when it comes to weight-loss foods, we’re sure you’ll be pleased to hear that cheese does not have to be off limits. Enjoy it in moderation – we’re good, but not that good – and opt for Feta. Why? 'It’s lower in fat and calories than other cheese,' Hobson says. 'Plus, its strong tangy flavour, and the fact that it crumbles easily, means a little goes a long way.'
5. Chickpeas
Looking to ensure pesky hunger pangs stay well and truly at bay? Switch the meat in your diet to legumes. Beans, peas and chickpeas were found by the Faculty of Science team at the University of Copenhagen to be more effective at increasing fullness. And it’s no wonder when a 1tbsp serving of chickpeas contains more than 2g fibre. You’ll also get the added benefit of choline, which has been shown to reduce inflammation in the body and help get your muscles moving.
6. Mushrooms
Time to see fungi as your weight-loss BFF. 'Mushrooms function as ‘angiogenesis inhibitors’,' Hobson says. Which means? 'Angiogenesis is a process that results in the growth of new blood vessels from pre-existing vessels. When you increase the amount of mushrooms in your diet, you are effectively fighting angiogenesis, making it harder for fat to get its own blood supply and grow.' Plus, research from the John Hopkins Weight Management Center found that eating low-energy density foods such as mushrooms in place of high-energy density foods like lean meat, meant lower calories and fat consumed – not just at the one meal in question, but throughout the whole day. That’s some boss multi-tasking.
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