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No food will help you lose weight if you don’t create a calorie deficit. In other words, you will consume as much or more than you spend. At the same time, there are foods that will help you eat less and make your diet more effective.

1. Oily fish

Fish not only contains fewer calories than meat, but also includes healthy heart and brain omega-3-polyunsaturated acids and creates favorable for weight loss hormonal environment.

Eating fatty fish can improve sensitivity to insulin, a hormone that clears glucose from the blood. This, in turn, reduces the risk of gaining extra pounds and earning metabolic syndrome is a whole set of energy metabolism disorders.

In addition, eating salmon, herring and sardines increases levels of adiponectin, a hormone that reduces inflammation and promotes weight loss in the abdomen.

IN meta-analysis 21 scientific studies have also noted that taking fish oil helps to reduce waist circumference, both with and without diet.

Try to replace some meat dishes with fish – and you will not only reduce the calorie content of the diet, but also get additional health benefits.

2. Avocado

Avocados are high in unsaturated fats and fiber — dietary fiber that slows down digestion and prolongs the feeling of satiety.

In one experiment people who ate half or a whole avocado for breakfast felt far less hungry than those who ate a similar high-carbohydrate meal.

In addition, this fat-rich fruit appears to be good for intestinal microflora. In one study, over 12 weeks of a diet supplemented with avocados, participants increased the number of Ruminococcusand bacteria that associated with less weight gain in the long run.

3. Legumes

Beans, peas, chickpeas, and other legumes are high in plant-based protein, which keeps you full and helps reduce your daily calorie intake.

In review studies calculatedthat people who frequently eat legumes have lower weight, body mass index, and waist circumference than those who choose other foods.

What’s more, these plant-based protein sources can speed up weight loss on the diet. Yes, in one experiment A diet with a calorie deficit and legumes in the diet helped participants lose 8.4% of their weight in 8 weeks, while without them, only 5.5%.

Similar data was obtained in another researchwhere a diet supplemented with 160–235 g of legumes four times a week helped participants lose about 7.8% of their weight in two months, while the calorie-deficit but no plant protein group lost only about 5.3%.

4. Chili pepper

Chili contains capsaicin, a substance that prolongs feeling full after eating. It can also increase food-induced thermogenesis, the body’s energy expenditure to digest and absorb nutrients.

In two meta-analyses calculated that capsaicin supplements provide modest weight loss in 4-12 weeks and help to lose about 0.5 kg without any diets.

Moreover, the consumption of hot peppers can reduce blood glucose levels and protect from gaining excess weight in the long term.

So if you like spicy, add chili to any dish. Of course, in a reasonable amount, so as not to cause problems with the digestive system.

5. Dark chocolate

Chocolate with at least 70% cocoa content is considered healthy due to its high amount of antioxidants, natural compounds that help fight oxidative stress and inflammation in the body.

What’s more, bitter tiles can increase resting energy expenditure, our body’s main expense.

In a small experiment 18 women were divided into two groups. Some were given 20 g of dark chocolate per day, others were given a similar amount of milk chocolate in terms of calories. By measuring participants’ energy expenditure, the researchers concluded that sweetness with a high percentage of cocoa increased resting energy expenditure by 9.6%.

In a different research older women received 100 g of chocolate in the morning or evening, and the rest of the time they ate as they wanted.

Despite the high calorie content of the bar (542 kcal), the participants did not gain excess weight during the 28 days of the experiment. Their appetite and cravings for sweets decreased, and during the day there was less cortisol, a stress hormone that promotes fat gain.

Dark chocolate can be eaten even on a low-carb diet. Yes, in one experiment people received 42 g of the product with 81% cocoa and lost 10% more weight than the group that did not have this dietary supplement. In addition, they did not gain extra pounds after the end of the intervention.

6. Kiwi

Kiwi contains more fiber, vitamins C, E and K than apples, oranges, bananas, strawberries and blueberries.

As a rich source of antioxidants, kiwi can protect body from…