Despite being high in fat, nuts are among the most weight loss friendly foods in existence. Because of the way nuts are structured, the calories in them are pretty hard for the body to access, and about 10-15% don’t even get absorbed (1).
People who eat nuts (or peanuts) tend to weigh less, and controlled trials show that they cause weight loss and lead to significant reductions in waist size (3, 4, 5, 6).
In one study, a low-calorie diet supplemented with almonds caused 62% greater weight loss than the same diet supplemented with complex carbohydrates (7).
These types of fats are metabolized differently, and can have potent biological effects (8). Some studies have shown that these fatty acids can make you feel so full that you eat up to 256 fewer calories per day, and boost the number of calories you burn by up to 120 calories per day (9, 10). These studies did not find a reduction in weight, but they did show a significant reduction in waist circumference in people who ate 30 mL (2 tablespoons) of coconut oil per day (11, 12). What this means, is that coconut oil is particularly effective at helping you lose belly fat, the harmful fat that tends to build up around the organs. Bottom Line: Coconut oil contains fats called medium-chain triglycerides, which can reduce appetite, increase fat burning and help you lose belly fat. Potatoes can either make you fat, or help you lose weight, depending on how you prepare them. While french fries and potato chips can be highly fattening, the same is not true for whole, plain potatoes. There is a scale called the satiety index, which measures the ability of foods to cause fullness and make people eat fewer calories at subsequent meals. What this means, is that if you eat more potatoes, you should automatically eat less of other foods instead.
There is some evidence that this is partly mediated by a protein in potatoes called protease inhibitor 2, which is believed to have beneficial effects on appetite hormones, but this needs to be studied further (14, 15). If you want to boost the weight loss effects of potatoes even further, then cool them down after boiling them. Bottom Line: Boiled, white potatoes are very effective at inducing satiety and making you feel full. There is quite a bit of evidence that caffeine, the active ingredient in coffee, can boost fat burning and help with weight control (19, 20). In fact, caffeine has been shown to temporarily boost metabolism by 3-11%, and temporarily increase fat burning by up to 10-29% (21, 22, 23, 24).
According to one study, 600 mg of caffeine per day (4-6 cups of coffee) can help you burn an additional 79-150 calories per day (25). However, a tolerance to the effects can build up quickly, so this may not apply to people who drink coffee every day.
Bottom Line: Caffeine, the active ingredient in coffee, has repeatedly been shown to boost metabolism and increase fat burning in the body.


Studies show that a high-protein diet can boost metabolism by up to 80-100 calories per day, and one study goes as high as 260 calories per day (26, 27, 28, 29). Another study showed that protein at 30% of calories helped women eat 441 fewer calories per day and lose almost a pound of weight per week, without intentionally restricting anything (30). A high-protein diet can also reduce cravings and desire for late-night snacking, and has been shown to help prevent weight regain during a “maintenance” phase (31, 32). If you want to lose weight and keep it off, consider making a permanent increase in your protein intake.
Eating sufficient protein can be challenging, so it is recommended to use a nutrition tracker (like Cron-o-meter) for a while to make sure that you’re getting enough. Apple cider vinegar is incredibly popular in the natural health community, and has been shown to have numerous benefits. It can significantly reduce the blood sugar response after a high-carb meal, and may have modest effects on your weight (33, 34). Studies have shown that taking vinegar with a high-carb meal can increase fullness so much that people eat 200-275 fewer calories for the rest of the day (35, 36).
Bottom Line: Apple cider vinegar has been shown to reduce appetite when taken with high-carb meals, and may cause modest weight loss if taken every day.
However, green tea also contains several other bioactive substances that can have an effect. EGCG can increase norepinephrine activity and help liberate fatty acids from your fat stores (38, 39).
According to some studies, green tea extract can boost metabolism by about 3-4%, and increase fat burning by up to 17% (40, 41, 42). Although the evidence is mixed, some studies have shown that green tea can help you lose fat, especially in the belly area (43, 44, 45). Bottom Line: Green tea contains caffeine and EGCG, substances that have been shown to boost metabolism and increase fat burning.
Many studies have shown that capsaicin can reduce appetite and boost metabolism (46, 47, 48).
For this reason, capsaicin is a very popular ingredient in commercial weight loss supplements. If you don’t mind spicy food, then upping your intake a bit may be useful for losing weight. However, this doesn’t seem to work for people who eat spicy food all the time, indicating that a tolerance to the effects can build up (49, 50). Bottom Line: Hot peppers are high in a substance called capsaicin, which has been shown to reduce appetite and increase fat burning.
Drinking enough water can have many benefits, and is surprisingly effective for weight loss. The thing is, drinking half a liter (17 oz) of water can boost your metabolism by 30% for a period of 1 to 1.5 hours (51).


Drinking your water cold is best, because then the body needs to expend energy (calories) to heat the water to body temperature.
Drinking half a liter (17 oz) of water, half an hour before meals, has been shown to increase fullness and help people on a fat loss diet lose up to 44% more weight (52).
They were demonized for being high in cholesterol, but new studies show that they have negligible effects on cholesterol in the blood (53, 54).
There are also some very impressive studies showing that eating eggs for breakfast can be useful for weight loss. In one study, eating eggs instead of bagels for breakfast made people feel more full, so that they ended up eating fewer calories for the next 36 hours (55).
Another study showed that a breakfast of eggs caused 65% greater weight loss than a breakfast of bagels, even though both meals contained the same number of calories (56). One of the great things about these foods and beverages, is that you are adding them to your diet, instead of removing stuff. Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time. As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity.
Our mission is to create a movement positively impacting communities around the world through education, inspiration, and empowerment. Dis nou wel meer van ’n spesery as ’n kos, maar kaneel maak dat vetselle beter op insulien reageer en dit kan ook jou bloedsuikervlakke help reguleer. By providing your email address above you agree to the Good Housekeeping Terms and Conditions. They are very fulfilling, can boost metabolism, and a significant part of the calories in them is wasted.
This greatly increases their content of resistant starch, a fiber-like substance that can help you lose weight (16, 17).
He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule. That's why I signed up for the protocol, but the most exciting result is that I found ME in the process. FitLife changed my life and I knew I had to share it with others.-Lynne, Longwood FL I started with Fitlife back in 2011-2012…I wrote into Fitlife asking for an extreme amount of help.



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