5 Foods That Help You Fight Fat

by Darren Wu on 13 February 2014 2 comments

Want to know a simple, straightforward way to shed those unwanted pounds? Is your exercise program not getting you the results you want? Try focusing on the food you're eating. After all, what you put into your body is just as important as what you do with your body. (See also: 12 Foods You Must Add to Your Diet)

So here are five foods you should add to your diet in order to fight the fat.

1. Quinoa

Quinoa is a grain that's actually more like a vegetable. It's high in vitamin B12, which is crucial for weight loss. In fact, if you don't get enough B vitamins, weight loss can slow down. That's because your body won't be able to combine nutrients as efficiently.

Quinoa's also high in fiber and is a complete protein. And because it's a complete protein, it can be substituted for meat in your diet. (Many meats are high in saturated fat, and saturated fat is a "bad" fat.)

Together, the protein and fiber in quinoa can make you feel fuller, which will make you less likely to splurge on fatty junk food. (See also: Cheap and Healthy Filler Foods)

Finally, quinoa is also low on the glycemic index, which means it won't cause a rapid rise in your blood sugar level. This prevents the overflow of insulin, which tells your body to store extra sugar in your bloodstream as body fat. In other words, stable blood sugar and insulin levels lead to fewer hunger cravings and fewer calories being stored as fat.

2. Soybeans

Soybeans, also known as the "greater bean," are native to East Asia. They carry several of the same fat-fighting benefits as quinoa.

For instance, soybeans are also a complete protein, and recent studies have shown that soy protein helps you feel less hungry and fuller longer.

In other words, eating soy may help you lose weight by causing your stomach to send "I'm full" messages to your brain. This helps you fight the urge to snack late at night — a major cause of weight gain.

Soy, like quinoa, is low on the glycemic index.

3. Almonds

You probably know that almonds are high in fat. So how can they actually help you fight fat? (See also: Fat-Filled Foods you Should Stop Avoiding)

The answer is not clear, although researchers suggest that a combination of "good" monounsaturated fats, fiber, and protein work together to leave people feeling fuller, longer. Almonds are high in monounsaturated fats, which are a "good" fat. An often cited study of 65 obese and overweight people found that a low-fat diet enriched with almonds can help weight loss. The results suggest that an almond-enriched, low-calorie diet can help overweight individuals shed pounds better than a low-calorie diet high in complex carbohydrates.

In fact, after six months, those on the almond-enriched diet had greater reductions in not only their weight, but also in their waistlines and their body fat as well.

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4. Sweet Potatoes

Sweet potatoes are high in fiber, high in water content, and low in calories — a triple whammy that'll help you fight fat.

Fiber is bulky, taking up a lot of room in your stomach. This keeps you feeling full for a longer period of time, which prevents overeating. And of course, by not overeating, you lower the chances of weight gain and increase your ability to fight fat.

The high amount of water that is found in sweet potatoes also helps you lose weight. That's because other than bones and fat, your body is mostly made up of water. And your body responds positively when you eat foods that contain lots of water.

How?

Like fiber, water takes up a lot of room in your stomach. So eating foods that contain a lot of water will make you feel full, which prevents overeating. This helps both in fighting the fat now, and keeping the fat from coming back.

5. Garbanzo Beans (AKA Chickpeas)

Known as the main ingredient in hummus, these beans have long been valued for their fiber. New research has taken things a step further by suggesting that the fiber benefits in garbanzo beans may exceed the fiber benefits in other foods. In a recent study, two groups of people received about 28 grams of fiber per day. One group received fiber mainly from garbanzo beans. The other group got their fiber from several different sources. (See also: 10 Frugal Chickpea Recipes)

What was the result? The garbanzo bean group had better blood fat regulation, among other benefits.

Also, recent studies have shown a positive relationship between garbanzo beans and weight management. Study participants consumed fewer calories when supplementing their diet with garbanzo beans. They were also found to report greater food satiety, experiencing reduced appetites and increased food satisfaction.

The good news with all of these foods is that they are inexpensive, are easy to prepare, and can be readily found at your local grocery store. So now you have no excuses for not including them in your fight against fat.

Are any of these fat fighters in your diet? Will you be adding some?

 

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Guest's picture

Sweet Potatoes, hurray! I'm always astonished how so many people say they don't like them...they're like candy! Glad to see them on the list of foods in the fat/weight loss category.

Darren Wu's picture

Good point Andrew.

There's a reason why they call them "sweet" potatoes! They taste great, and they're good for you.