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What foods will help me lose weight?

Foods that promote weight loss might seem too good to be true -- after all, doesn't nearly everything have calories? But some foods really can help you on your weight loss journey when you choose them over other options.

Here are 10 to add to your diet in moderation.
  • Apples: Research has shown that eating a fiber-filled apple before a meal can fill you up so you eat fewer calories. They're also great at balancing blood sugar, which can help you make better snacking decisions because you won't be desperate to get something in your belly quickly.
  • Brown rice: Much better for you than its white counterpart, brown rice has resistant starch, which is a healthy carb that helps boost metabolism and burn fat. It's also very filling without tons of calories.
  • Eggs: Eat the whole thing, not just the whites. An egg's filling protein stimulates a fat-burning hormone that helps stave off belly fat.
  • Salmon: Salmon's lean protein and rich taste keep you feeling satisfied without unhealthy fats. It also has a ton of omega-3 fatty acids, which are good for your heart.
  • Oats: A bowl of oatmeal for breakfast has enough fiber to fight off snack cravings until lunchtime. Steel-cut and rolled oats are more filling than instant oats.
  • Chia seeds: These fiber-rich, omega-3-filled seeds absorb up to 20 times their weight in water, acting like little sponges that soak up sugar and balance blood sugar levels, making snack time less of a priority.
  • Red wine: The antioxidant found in red wine known as resveratrol helps prevent fat storage and boosts the amount of calories you burn for about 90 minutes after drinking it. Studies have also shown that moderate wine drinkers tend to have narrower waists and less belly fat than those who drink liquor.
  • Turkey: Turkey contains tryptophan, an amino acid that converts to serotonin in the brain. This feel-good chemical boosts your mood and quells your appetite, helping you forget cravings.
  • Mushrooms: Research has shown that people who ate mushroom-based entrees were just as satisfied as they were when they ate the same dishes made with beef, but ate fewer calories and less saturated fat.
  • Grapefruit: Eating half of a grapefruit before each meal can lower levels of insulin, a fat-storage hormone, which can lead to weight loss. It also has protein and lots of water, which helps you feel full.
Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)

It's easy to pick foods that will help you lose weight if you know a few simple rules. In this video, weight-loss guru Tony Horton tells Dr. Oz about his easy, healthy eating plan.


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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.