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List of Foods That Prevent Overweight & Obesity (Cont'd)

Did you know that there are foods that can help prevent overweight and obesity not only because they are low in calories, but because they contain specific anti-overweight and anti-obesity nutrients such as pectin, calcium, oleic acid, and galactomannan. This is the second page of an article that lists the best foods for preventing overweight and obesity. If you missed the first page of the article, click here.

#11: Okra

Don't be put off by okra's somewhat slimy texture—this extraordinary plant native to West Africa is an ideal weight loss vegetable. The fiber in okra provides zero calories and makes okra-containing dishes linger in the stomach, leaving you feeling full for longer. In addition, okra is packed with calcium while being low in oxalic acid, which means that much of the calcium contained in okra can actually be absorbed by the body (oxalic acid is known to limit the absorption of calcium from foods). When buying okra, look for fresh, firm, bright green pods that are no longer than 4 inches. To prepare okra, cut off both ends of the pods, wash them in cold water, and cook in a saucepan or a steamer. To retain most of okra's healthful nutrients and enzymes, it should be cooked as little as possible. Thin slices of raw okra added to a bowl of salad greens also make a healthy and delicious dish.

The pectin in apples limits the amount of fat your cells absorb.

#12: Apples

An apple a day keeps the doctor away, goes the old adage. But did you know that apples can also keep excess pounds away? Apples contain pectin, a type of dietary fiber that limits the amount of fat our cells absorb. Pectin is also known to make you feel fuller and for a longer time, so you will eat less during the day. On top of that, apples have a low calorie count compared to many other foods.

#13: Fenugreek Seeds

In traditional Eastern medicine, fenugreek seeds have been used to treat digestive disorders and pre-menstrual symptoms. But in recent years, these little seeds with a pungent-sweet flavor have also gained attention in the West, mainly because of their high concentration of the polysaccharide galactomannan. Galactomannan swells in the stomach, thereby increasing the feeling of satiety, which may make fenugreek seeds a good weight loss aid. Store fenugreek seeds in whole form and grind them (if you want to use it in powder form) just before using as the seeds become stale rapidly once ground.

#14: Papaya

Termed as the "fruit of the angels" by Christopher Columbus, papaya is a true nutritional powerhouse and one of the best natural sources of vitamin C (even better than oranges). Research has shown a direct link between low blood levels of vitamin C and increased fat accumulation. However, it is not clear whether it is the low levels of vitamin C that cause weight gain or whether excess fat depletes the body of vitamin C. In any case, it makes sense to consumer a diet rich in vitamin C if you wish to shed off some pounds: evidence strongly suggests that higher levels of vitamin C help the body burn more fat during a workout. One study found that people with low blood concentrations of vitamin C burned 25 percent less fat during a 60-minute walking session on a treadmill than people with adequate amounts of vitamin C. Vitamin C is necessary for the production of carnitine, a compound that encourages the body to turn fat into fuel, rather than store it in the body, and to maintain energy levels.

#15: Eggs

Egg whites are at the top of fitness models and celebrities' lists of favorite weight loss foods. They are an excellent source of dietary protein but very low in calories and fat.

Water provides no calories but can increase the feeling of fullness.

The egg yolk, on the other hand, is rather high in calories, fat, and cholesterol. Nevertheless, it makes to include some egg yolk in your omelette as the yolks are a concentrated source of many important vitamins and minerals, including zinc, iodine, iron and vitamins A, D, E and B12. Probably the best way to include eggs in the diet is to have them for breakfast: research conducted at the Rochester Centre for Obesity in America found that eating eggs for breakfast could limit the calorie intake throughout the rest of the day by more than 400 calories. This is because eggs can make you feel full for longer.

#16: Avocados

Do you shy away from avocados? Although it is true that avocados are high in calories and fat compared to other fruits, consuming these creamy green fruits in moderation can offer great benefits to people who want to lose weight. Recent research suggests that oleic acid found in avocados (and a few other foods) could help naturally curb appetite and thus contribute to weight loss. In animal studies scientists found that oleic acid is converted into OEA (oleoylethanolamide) in the small intestine. OEA, which is a type of fatty lipid hormone, activates a brain area that increases the feeling of satiety and fullness. Only unsaturated fats containing oleic acid are believed to control appetite in this way. For details, see Avocados – a Natural Appetite Suppressant.

#17: Buckwheat

Despite its name, buckwheat is not related to wheat. Actually, this ancient "grain" is not even a grain; it is a seed of a fruit that is a distant relative of rhubarb. Buckwheat groats contain only 92 calories per 100 grams and are loaded with protein, which makes them an excellent food for those who are aiming to lose weight. Further, not only is buckwheat high in protein, but the protein it contains includes all eight essential amino acids, all of which are needed for muscle growth and maintenance (keep in mind, the more muscle you have, the more calories your body burns).

#18: Turnip Greens

Turnip greens are the leaves of the turnip plant, an ancient vegetable that was first cultivated in the Near East about 4,000 years ago. They are extremely low in calories; yet, they are loaded with weight loss promoting nutrients, including vitamin C and calcium. Turnip is a relative of other important weight loss plants, including broccoli, cabbage, and collards.

#19: Fat-Free Mozzarella

Fat-free mozzarella is an excellent alternative to many other types of cheese. It provides a significant amount of calcium, zinc, and protein — all of which are highly beneficial for dieters — while being low in calories and fat.

#20: Watercress

Watercress is a superhero food for dieters. It is low in calories; yet, it is cram-full of vitamin C. Further, watercress is packed with calcium which has been shown to promote weight loss. Watercress is also low in oxalic acid, a compound that can inhibit the absorption of calcium from many other plants foods. Watercress is available in larger supermarkets year round, but you can also grow your own crop if you have a garden.


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