6. Boiled Potatoes
In recent years there’s a tendency for reducing consumption of boiled potatoes. But that trend has neglected the properties of boiled potatoes that make them a perfect food, both for weight loss and optimal health.
Also, there have even been accounts of people living on nothing but potatoes alone for extended periods of time. Potatoes are particularly high in potassium, a nutrient that most people don’t get enough off and plays an important role in blood pressure control.
When you boil the potatoes, then cool them off for a while, they will form large amounts of resistant starch, a fiber-like substance that is not digested by the body, it slows down digestion of other foods and has been shown to have all sorts of health benefits, one of which is weight loss.
Tuna is known as low-calorie, high protein food with not much fat in it. Like salmon, tuna is also rich in Omega 3 fatty acids.
Tuna is actually quite popular among bodybuilders and fitness models who are on a cut, because it’s a great way to keep protein high, with total calories and fat low.
8. Beans and Legumes
Not all but some beans and legumes can be beneficial for weight loss. Those are lentils, black beans, kidney beans and some others. The reason for their high importance for weight loss is the fact they are high in protein and fiber, which are two nutrients that have been shown to lead to satiety and keep hunger at bay.
As a general rule meals and diets with low energy density tend to make people eat fewer calories. When referring to low energy density we mean those that contain lots of water, such as vegetables and fruits. But you can also just add water to your food and doing so, by making a soup.
Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satisfied and eat significantly fewer calories, simply because the stomach fills with more water.
Eating a bowl of soup before your main meal is a sure way to eat less calories with the main meal.
10. Cottage Cheese
Dairy products are known to be high in protein and calcium, and for sure one of the best ones is cottage cheese which is mostly just protein and water with very little carbohydrate and fat content.
If you choose calorie dense foods, you can stay within calorie goals while eating a more reasonable portion. Cottage cheese belongs to this group because it has such a high amount of water. Foods with an energy density score of 1.5 or less are low energy dense foods. Cottage cheese has a score of 0.7 to 0.8.