MANY people think that losing weight involves munching on nothing more than a few meager lettuce leaves.
However, there are actually several different foods you can — and should — eat more of to maximize your weight loss goals.
And eating a well-balanced diet is essential for shedding body fat, especially around the stomach.
Here we outline the five key foods you should include in your diet in order to achieve your weight loss goals – some of which might surprise you.
1. Pasta
Time to throw away that spiralizer, pasta is back on the menu.
Studies have also shown that people lose more weight when their diet regularly includes pasta.
“So instead of giving up spaghetti, consider reducing portion sizes,” wrote nutritionist Emma Beckett of Newcastle University in The conversation.
One serving of pasta (145g) contains 7.7g of protein – a macronutrient that has been shown to aid weight loss by keeping you full longer.
Emma also suggests switching to whole-grain pasta, which she says has a higher fiber content, which has benefits for gut health and can also help you feel full longer.
And the news for pasta gets even better when we eat it as leftovers.
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“When pasta is cooked and cooled, some carbs turn into resistant starch,” Emma says.
Starch is resistant to digestion, so it uses less energy and is better for blood sugar.
2. Chocolate
It may sound crazy, but starting your day with chocolate could help you burn fat and speed up your weight loss.
A balanced diet means having a bit of what we crave – with experts saying snaffling choc at night could also aid weight loss efforts.
The study, published in the FASEB Review could be a relief for many women who want to lose weight, but don’t want to give up chocolate.
In the morning, eating chocolate could help burn fat and could also lower blood glucose levels, the scientists said.
At night, they said, it can alter metabolism and lead to more regular sleep patterns.
3. Yogurt
With its low fat and calorie content, yogurt is the perfect food to add to your diet if you’re hoping to lose weight.
It can help improve your digestive health and fight potential bloating and excessive gas with the probiotics it contains.
Meghan Markle’s nutritionist has even highlighted the benefits of yoghurt – admitting she tells her clients to eat the dairy treat before every meal.
And a recent study from the University of Tennessee revealed just how good yogurt is for shedding belly fat.
The results revealed that participants who ate 18 ounces of yogurt daily (while reducing their overall calorie intake) lost an average of 81% more belly fat than those who chose to diet without eating yogurt.
It’s also an excellent source of vitamins and minerals, with zinc, iodine, potassium and vitamin B5 all active in yogurt.
4. Berries
Berries are a bit of a secret weapon when it comes to achieving a lean physique.
Research has shown that fruits that are red or blue in color — such as cherries, blueberries, blackberries, and red grapes — can help you lose that unwanted belly fat.
The chemicals that give fruit their colorful appearance can also burn stomach fat and help you get the abdominal area you’re looking for.
How to speed up weight loss
Registered Dietitian Melissa Meier shared her advice on exactly what you should eat each day to accelerate your weight loss results:
1. Five servings of vegetables
Try and mostly have the non-starchy kind. A serving is one cup (about 200g) of raw vegetables or half a cup (100g) of cooked vegetables.
2. Two servings of fruit
For a serving, consider an apple, two kiwis or a cup of berries.
3. Six servings of carbohydrates
Preferably whole grains…one serving is a slice of bread, half a cup of cooked rice, pasta or noodles, or a quarter cup of muesli.
4. Two and a half servings of protein
One serving is only 65g of cooked red meat, 80g of cooked poultry or 100g of cooked fish.
Two eggs, a can of tuna or 170g of tofu also count as one serving.
It is also recommended to distribute this protein content throughout the day.
5. Two and a half servings of dairy products or alternatives
Stick to mostly reduced fat. A serving is one cup of milk, three-quarters of a cup of yogurt, or two slices of hard cheese.