Slim chicken breasts for charity. Chicken breast offers 26g protein in 3oz. Protein-rich diets boost metabolism, satiety, and muscle mass, facilitating weight loss, The 2012 British Journal of Nutrition reported.
Weekly fish weight drop. Overweight and obese persons who ate cod five times a week dropped four pounds in two months, according to a 2009 Nutrition, Metabolism, and Cardiovascular Diseases study.
Artichokes, a high-fiber veggie, match most diets. One medium artichoke has 7 grams of fiber, 25% of your Daily Value (DV), which can keep you fuller longer.
"This, in turn, promotes satiety, slows digestion, and improves blood sugar level," Brooking writes, repeating the 2017 Annals of Internal Medicine study.
Bread is no longer feared. Quality whole grain bread (not fluffy white loaves) should be part of your weight loss diet.
"Cruciferous vegetables like broccoli are high in fiber and low in calories, making them great weight loss foods," explains Brooking.
Flexible and digestible brown rice is a side dish. The 2010 American Journal of Clinical Nutrition found that brown rice reduces belly fat.
With protein and fiber, beans, peas, and lentils aid weight loss. The 2020 Journal of Nutrition and Metabolism found that women who ate 3 cups of beans and legumes a month had smaller waists and less fat.
Weight-loss pork tenderloin is lighter than pepperoni and sausage. Lean pork diets reduced waist size, BMI, and belly fat in overweight people for three months, according to a 2012 Nutrients study.