14 foods that could help you lose weight

4. BROCCOLI  Green heads of broccoli are available year-round, mild in taste and, best of all, beneficial in weight loss. Water accounts for more than 90 percent of broccoli’s content.

Carbs, protein and a little fat make up the rest. Broccoli, like other nonstarchy vegetables, is low in calories (about 35 per cup) and rich in fiber, making it a filling food that can help

control weight. The leaves and stems of broccoli are nutritious, but the florets have an even higher concentration of nutrients and phytochemicals, naturally occurring chemical compounds

produced by plants. However, you may want to introduce broccoli into your diet slowly; it has been known to increase intestinal gas and flatulence. 5. FISH For older adults looking to cut

calories from fattier meats, fish—especially canned varieties packed in water—can be a great option. It’s loaded with omega-3 fats, rich in nutrients like vitamin D and selenium, high in

protein, and low in saturated fat. Including one to two 3-ounce servings of fatty fish per week, such as salmon, herring, mackerel, anchovies, and sardines, may lower the risk of dying from

heart disease by 36%, according to a _JAMA_ review of 20 studies. 6. CARROTS  Forget the Bugs Bunny jokes, it’s time to take carrots seriously. Research suggests that including fiber-rich

carrots in your diet helps curb your appetite. If you want to lose weight, eat food that contains more water and fewer calories. Here’s where carrots come in. A medium raw carrot is about 88

percent water and contains only 25 calories. If you’ve had enough of orange carrots, the most popular color, you can also find red, purple, yellow and white carrots.  7. COTTAGE CHEESE 

People generally don’t think of cottage cheese as sophisticated or suave or worldly. But its lumpy looks hide a world of benefits, according to dietitian Julia Zumpano, of the Cleveland

Clinic. Forget Swiss cheese or cheddar and head straight for cottage cheese, she advises. It’s high in protein, which helps curb your appetite and manage hormones associated with appetite

and digestion. And, believe it or not, cottage cheese has become trendy. For those with lactose intolerance, cottage cheese has lower levels than many dairy foods, and lactose-free cottage

cheese is available. Getty Images 8. EGGS  Whether you scramble them, hard-boil them or coddle them, eggs are a great way to start the day if you’re trying to take off extra pounds. They’re

low in calories and packed with protein, which takes longer to digest, leaving you feeling satisfied and less likely to overeat at your next meal. An Australian study that provided either a

breakfast of eggs and toast or cereal with milk and orange juice to overweight or obese men and women found that those who ate the egg breakfast felt less hungry and ate significantly less

at lunch. Those concerned about their cholesterol may want to avoid or limit eating egg yolks and enjoy egg whites instead. For example, try an omelet with three egg whites and just one egg

yolk. 9. LENTILS AND OTHER PULSES  Lentils, chickpeas, beans and peas all belong to a plant family called legumes with edible seeds known as pulses. Eating about one serving a day of these

nutritionally dense seeds promotes a feeling of satiety, a term researchers use when they mean a person has eaten enough to feel full. This satiety may lead to weight loss and better weight

management. According to a study from the University of Toronto, participants lost an average of ¾ of a pound over six weeks by simply adding less than a cup of these seeds to their

regular diet. Even more important, this modest amount seemed to prevent them from gaining it back.  10. MUSHROOMS  Add sauteed mushrooms to your scrambled eggs in the morning for a great way

to start the day. “Mushrooms can be an important part of a diet that helps with weight loss,” says Andrea Glenn, a postdoctoral research fellow at Harvard T.H. Chan School of Public Health.

Highly nutritious mushrooms contribute a savory flavor called umami to food without much in the way of fat or calories, so they may help people feel full for few calories, Glenn notes.  

11. OATS Oatmeal, a soothing, old-fashioned breakfast standby, doesn’t look like much, but it packs a mighty punch. People who eat cooked oatmeal regularly have a lower risk of becoming

overweight. A cup of cooked oatmeal contains about 160 calories — not much — and nearly 4 grams of a soluble fiber called beta-glucan, which encourages a feeling of fullness and dampens

the urge to overeat. To add pizzazz to your morning bowl of oatmeal, dress it up with apple slices, fresh berries and chopped nuts. Be cautious about “instant” oatmeal, which tends to be

processed and could contain added sugar and sodium and less fiber content. 12. NUTS  Contrary to what you might expect, studies associate consuming nuts of all kinds with less weight gain. A

study in the journal _Nutrients_ determined that eating more nuts may help prevent long-term weight gain. In particular, Brazil nuts contain the mineral selenium, which may improve the

health of your thyroid, which regulates metabolism. However, nuts are packed with calories, so portion control is key; aim for about a handful. 13. PEARS Pears come in all shapes — round

and plump, chubby, knobby as fists and, of course, pear-shaped. No matter what the fruit looks like, researchers concluded that men and women who made pears part of their everyday diet had a

lower body weight than those who ignored them. The people who ate pears were 35 percent less likely to be obese, and their diets were of higher quality. The study, published in _Nutrition

& Food Science_, noted that people who ate pears had higher-than-usual intakes of dietary fiber, vitamin C, magnesium, copper and potassium, all of them important for the body to

function well. 14. LEAFY GREENS Arugula, romaine lettuce, spinach, kale, ‘spring mix,’ and other leafy greens are an excellent way to pack in nutrients without adding many calories. Even

better for weight loss, they’re high in fiber, which helps keep you feeling full longer by slowing digestion, says Rush University System in Chicago. 4 FOODS THAT SABOTAGE WEIGHT-LOSS PLANS

If you’re trying to lose weight, beware of the hidden calories in these supposed “health foods.” Here are four to avoid, courtesy of Emory University: FRUIT-FLAVORED YOGURT Although yogurt

is a healthy addition to a weight-loss diet, flavored yogurt is often boosted with added sugar — as much as 31 grams to a 6-ounce container. That’s almost 8 teaspoons of sugar! Ouch! 

FAST-FOOD SALADS Beware the toppings on prepackaged salads. The dressings and add-ons can rack up as much as 500 unwanted calories. ENHANCED WATER These drinks marketed as water typically

contain artificial flavors and sweeteners. REFINED GRAINS Whole grains provide a ton of health benefits. They contain all parts of the grain, including fiber, B vitamins and essential fatty

acids. But once the grain is refined to make it easier to use in cookies, cakes and breads, it leaves only the endosperm, which is nutrient-poor starch. Read the label and look for the word

“whole” before the grain listed. In addition, stay away from: * Commercially baked cookies and cakes, which are often high in fructose, a type of sugar that can reduce feelings of

fullness and increase your desire to eat. * Fried foods and potato chips, including commercial french fries, which may taste good but won’t fill you up for long. * Candy bars — well, you

knew that. HOW TO ADD WEIGHT-LOSS FOODS TO YOUR DIET Keep fruits, vegetables, and other healthy foods you enjoy on hand for easy snacks and meals, says Hawkins. To avoid spoilage, consider

stocking up on frozen fruits and vegetables. Canned fruits and vegetables are another good shelf-stable option, as long as they’re free of added sugar or salt. Tip: Rinsing canned foods

before using them can help wash away excess sodium and preservatives. “I love a hearty salad that includes a green vegetable, a whole grain or starchy vegetable, beans, lentils, or nuts, and

healthy fats,” Hawkins adds. “For example, a salad with finely chopped kale, roasted sweet potatoes, toasted walnuts, goat cheese, and a vinaigrette makes a delicious combination. For a

complete meal, you could serve it with a salmon fillet.” Soups and stews are another great way to assemble a balanced meal—plus, they’re budget-friendly if you use leftovers. Think chili

with lean ground beef or turkey, beans, and fresh or canned produce paired with a whole grain. HOW TO FIND YOUR IDEAL PORTION SIZE For personalized guidance, consider asking your doctor or

dietitian for nutrition counseling. Medicare even covers medical nutrition therapy for patients with diabetes or kidney disease. “Listening to your body’s hunger and fullness cues is helpful

so that you’re eating when hungry and stopping when full,” says Hawkins. For general tips, Hawkins suggests using MyPlate.gov as a resource for understanding food groups and serving sizes

tailored to different calorie needs. “Generally, I recommend making half your plate fruits and vegetables, a quarter lean protein, and a quarter starch to create a filling meal without going

overboard on calories,” she adds.