Food for losing weight

By Dr. Willie T. Ong

1. Vegetables and Salads -- In a research conducted at Penn State University, those who ate a salad before their main course consumed 12-percent less food afterwards. The reason behind this is the large volume of the salad, which makes us feel satisfied. Another research published in the Journal of the American Dietetic Association showed that individuals who ate a bowl of salad daily had higher levels of the good antioxidants in their blood. In addition, vegetables are high in fiber, which helps you feel fuller for fewer calories.
2. Grapefruit -- According to a Louisiana State University study, those who ate half a grapefruit three times a day lost an average of four pounds in three months. Another research done at the Nutrition and Metabolic Research Center in Scripps Clinic showed that eating half a grapefruit before each meal helped the subjects lose three pounds in 12 weeks. Although the exact mechanism is unclear, the researchers believe that the acidity in the grapefruit may help slow down digestion and make you feel fuller.
3. Apple --  An apple a day keeps obesity away. According to scientists at Penn State, people who ate an apple before lunch took in an average of 187 fewer calories during their main meal. Since a medium-sized apple only has 80 calories, this can save you 107 calories per meal. The subjects also said they feel fuller afterwards. Apples are an excellent source of pectin, which is a soluble fiber that can lower blood cholesterol and sugar levels. Pectin also binds with heavy metals like lead and mercury and helps the body eliminate these pollutants. According to researcher Dr. Julie Obbagy, the act of chewing an apple also makes you feel you’re eating more food.
4. Pears -- A study in Brazil showed that overweight women who consumed three small-sized pears or apples a day lost more weight as compared to other individuals. Like apples, pears contain lots of fiber. A medium-sized pear yields six grams of fiber, which is more than the three grams in an apple. Pears also contain the pectin fiber, which can help lower blood sugar levels.
5. Eggs -- Eggs are excellent and filling breakfast foods. A study from the Journal of the American College of Nutrition revealed that people who ate eggs for breakfast were more satisfied and consumed fewer calories later in the day as compared to those who ate a high-carbohydrate meal. Another study shows that the protein in eggs may help prevent sudden surges in blood sugar. But what about the controversial egg yolk and its cholesterol? A large egg contains 75 calories, six grams of protein, and 212 mg. cholesterol. According to the American Heart Association, healthy people can eat up to one egg a day.
6. Banana -- In Japan, they have a banana diet that has helped them lose weight. Two bananas in the morning with 1-2 glasses of water.
   
   A study from the Journal of Nutritional Biochemisty showed that bananas have anti-ulcer properties, acting like a natural antacid to the stomach. In the study, researchers identified the secret component in the banana, the flavonoid leucocyanidin.
   
   Aside from making you feel contented, bananas can protect against aspirin-induced gastritis and help repair the damaged mucous membrane lining of the stomach.
   
   Bananas also contain lots of potassium for the heart, and tryptophan to help elevate mood. Diabetics may take bananas in moderation, just avoid the very sweet and overripe ones.
7. Beans -- Beans, including mongo beans, red beans, and black beans, are inexpensive sources of soluble fiber, iron, folic acid, magnesium, phosphorus, potassium, and thiamin. And to top it all, beans are low in fat, low in salt, and have zero cholesterol. Eating half a cup of cooked beans daily can reduce one’s cholesterol levels and regulate blood sugar levels. According to researchers at the University of California at Davis, eating beans will help increase the cholecystokinin levels in the body. Cholecystokinin is a digestive hormone and a natural suppressant of appetite. Furthermore, the National Health and Nutrition Examination Survey showed that people who ate beans had 23-percent smaller waist circumference compared to people who never ate beans. According to researcher Victor Fulgoni III, Ph.D, people who ate beans had lower blood pressures, too. Unless you have gout or high uric acid levels, try to eat more beans.
8. Vinegar -- Researcher Elin Ostman, Ph.D., of Lund University asked a group of 12 healthy men and women to eat approximately three and a half slices of bread dipped in household white vinegar. Aside from having a lower blood sugar level after the meal (compared to those who didn’t take vinegar), the subjects also said they felt less hungry after eating. The secret weight-loss component in vinegar is the acids. Vinegar or acetic acid is believed to slow down the passage of food from the stomach to the intestines. This means you will feel fuller longer. A second mechanism is vinegar’s ability to blunt the natural rise in blood sugar after a meal. The late Vermont country doctor, Dr. D. C. Jarvis, maintained that a person could lose weight gradually by taking two teaspoons of vinegar in a glass of water before each meal.
   A word of warning: Don’t take too much vinegar if you’re hyperacidic. The safest way to consume vinegar is to incorporate it in your diet. A dose of one to two teaspoons (5-10 ml.) with meals, once or twice a day, may be enough to decrease appetite and promote weight loss.
9. Tofu -- Did you know that the protein in tofu can reduce one’s appetite? According to researchers from the Louisiana State University, overweight people who ate tofu as an appetizer consumed less food afterward. For semi-vegetarians, soy products are ideal substitutes for animal meat. They’re high in protein and rich in calcium, iron, zinc, magnesium, B vitamins, omega-3 fatty acids, and fiber. Hence, soy is good for the heart and bones.
10. Green Tea -- Green tea contains an antioxidant called catechins, which may help you lose weight. The results of a Japanese study showed that men who drank green tea mixed with oolong tea had significant weight loss and lower LDL (or bad) cholesterol levels. According to Kevin C. Maki, PhD, “Catechins increase metabolism and the rate at which the liver burns fat.” Drink two cups of green tea a day and drink within two hours of preparation. Choose the non-caffeinated variety to lessen any side effects, like heart palpitation.
11. Brown Rice -- Brown rice and wheat bread. The high-fiber variety of rice and bread can make you feel fuller. Studies show that wholewheat products help control weight, prevent type-2 diabetes, and reduce cholesterol levels. A large study from the Harvard School of Public Health analyzed 200,000 adults for up to 22 years. The researchers found out that eating brown rice or other whole grains can lower diabetes risk by as much as 36 percent. You can gradually introduce brown rice and wheat bread to your diet. Do it slowly to avoid getting stomach upset and diarrhea.
12. High Fiber Cereal -- In a study conducted by the VA Medical Center and the University of Minnesota in Minneapolis, researchers gave the participants either a high-fiber cereal or the usual cereal. The results showed that those who were given the high-fiber cereal ate less food during their next meal. When you buy cereals or bread, look for the key words “whole wheat” and “whole grains” in the package.
13. Oily Fishes -- Oily fishes like sardines, tilapia, mackerel and salmon. These fish varieties contain high amounts of omega-3 fatty acids, which are not only good for your heart, but can make you feel fuller, too. A study from Iceland reported that people who ate salmon felt more satisfied compared to those who didn’t eat fish. Researchers believe that foods high in omega-3 fatty acids increase the body’s levels of leptin, which is a hormone that tells our brain that we are already full. The study’s findings have been corroborated by other studies, which show that eating a fatty fish meal can make you feel fuller two hours after the meal. Try to eat oily fishes three times a week.
14. Low fat milk and Yogurt  -- Milk and milk products have protein, Vitamin B, and calcium. You can opt to buy the low-fat variety that gives you fewer calories and is friendlier to your arteries. Choose the fat-free, one-percent fat, or low-fat dairy products. However, some people experience diarrhea and upset stomach with milk, these lactose-intolerant individuals can try eating yogurt instead. Compared to regular ice cream, yogurt has fewer calories and less sugar. A small cup of yogurt yields only 70 calories. A small study from the University of Washington in Seattle shows that eating yogurt makes one feel less hungry, as compared to drinking fruit juices and other sugary drinks. Furthermore, yogurt has “live and active cultures,” which means that it has the healthy bacteria to help prevent stomach cancer and ulcers.
15. Oatmeal -- Eating a bowl of oatmeal or oat bran a day can cut down your cholesterol by around 10 percent. Oats contain a spongy, soluble fiber called beta-glucan that sucks cholesterol from the intestines and throws it out of the body. Studies suggest that oats may lower blood pressure in hypertensive patients. Furthermore, the dietary fiber in oats makes you feel more satisfied. Oats may slow down the rise in one’s blood sugar, thereby preventing food cravings. Just watch out for gassiness and bloating from too much oats.