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What foods are good for overweight people? (Cont'd)

If you have a few extra pounds and are wondering what foods are good for overweight people who want to lose weight naturally, this article should help. The foods listed in this article are rich in nutrients like vitamin C, protein, calcium and catechins – all of which have been shown to promote weight loss in overweight people.

Note that this is the last page of a three-page article on foods that are good for overweight people who want to get rid of their excess weight. If you missed the previous pages, you can view them by clicking on page 1 or page 2.

#21: Tuna

Tuna is an excellent addition to diet for people who wish to lose extra pounds without compromising muscle growth. Each can of water-packed tuna contains about 33 grams of protein and no fat or carbohydrates. In comparison to fat and carbohydrates, protein has a very high thermogenic effect (20-30 percent), which means that the body burns a significant share of the calories provided by a protein-rich food, such as tuna, in the process of breaking down and digesting the food. Further, tuna contains some B vitamins which are important if you are trying to lose excess body weight. However, when adding tuna to diet it is important keep it in moderation. Too frequent/high a consumption of this fish and other fish may predispose you to an excessive exposure to certain toxins, such as mercury, contained in fish. Many experts recommend eating only six servings or less of tuna (canned Chunk Light) and other similar fish per month (canned White Albacore should be consumed even less frequently). Especially pregnant and breastfeeding women as well as women who intend to become pregnant should be particularly careful because toxins in fish can be extremely harmful to fetuses and newborn babies.

Mushrooms contain virtually zero fat and are rich in B vitamins.

#22:  Mushrooms

Mushrooms are one of the most important foods to include in your diet if you are trying to shed off excess pounds. They are extremely low in calories and contain virtually zero fat. Further, mushrooms are one of the best low-calorie sources of B vitamins.

#23:  Kale

Kale is supercharged with weight loss promoting nutrients such as vitamin C and calcium. It is also low in the calcium-inhibiting oxalic acid which is known to reduce the amount of calcium the body can absorb from many other vegetables. In addition to being highly nutritious, kale is very low in calories and contains zero fat. When buying kale, it is advisable to choose organically grown produce whenever possible. According to research, conventionally grown kale is among the most contaminated vegetables in terms of pesticide and chemical content.

#24: Green Tea

In recent years, catechins—phytochemical compounds that appear predominantly in green tea—have received a tremendous amount of attention for their ability to promote weight loss. In one clinical trial, 132 overweight or obese adults were given either a beverage containing approximately 625 milligrams catechins and 39 milligrams caffeine or a beverage containing the same amount of caffeine but no catechins. All subjects were requested to follow a similar diet in terms of caloric intake and to exercise at least three hours per week. During the twelve week trial period, both groups lost weight; however, weight loss was more pronounced in those who consumed the catechins and those who were given the control beverage. The effects of green tea catechins on body composition are believed to result from these substances' ability increase energy expenditure and fat oxidation. To maximize the release of catechins, choose loose tea leaves instead of tea bags and let the tea steep for five minutes.

#25: Garlic

Since ancient times, garlic has been used as a remedy for a vast range of ailments. Research has shown garlic to be effective at promoting heart and cardiovascular health, preventing and treating cancer, and reducing high blood pressure. Recent studies also suggest that garlic can prevent weight gain and promote weight loss. In one laboratory study, rats on a high-sugar diet gained less weight when they were also given a garlic supplement. These beneficial effects of garlic are believed to result from its ability to break down fatty deposits in the body and to boost metabolism.

#26: Broccoli

Broccoli is very low in calories and rates low on the Glycemic Index.

Broccoli is inarguably one of the best foods for anyone aiming to lose extra pounds. It is very low in calories and contains less than 1% fat. Further, broccoli is a concentrated source of vitamin C. It is also one of the best dairy-free sources of calcium (although your body can only absorb about 60% of the calcium in broccoli, that is still a decent amount). Finally, it ranks low on the glycemic index.

#27: Sweet red peppers

If your sweet tooth seems to be holding you back from losing weight, try satisfying your sweet cravings by snacking on sweet red peppers. In addition to being very low in calories, sweet red peppers contain vitamin B6 and vitamin C—both of which are important for weight loss.

#28: Apple Cider Vinegar (ACV)

Apple cider vinegar, an age-old folk remedy, has been purported to treat just about any ailment you can think of. While some traditional folk medicine uses of apple cider vinegar have now been disproved, others have found backing in scientific studies. Recent research has found apple cider vinegar to slow starch digestion and lower the Glycemic Index rating of starchy foods. This is of course great news to people concerned about excess body fat as a high Glycemic Index rating is typically linked to increased fat storage in the body.

#8: Tiger Nuts

Along with a few other foods, tiger nuts are a good source of oleic acid, a type of monounsaturated fatty acid that converts into oleoylethanolamide (OEA) in the small intestine. OEA has been shown to suppress appetite by activating a brain area that increases the feeling of satiety. In addition, a couple of studies have directly investigated the weight loss promoting properties of tiger nuts. In one such study, defatted tiger nut reduced body weight gain in mice fed a high-fat diet. In another study, daily consumption of tiger nut was found to contribute to effective weight loss and improvement of metabolic disorders in obese diabetic women.

Tip: Dried tiger nuts are sold as a snack in some health food stores. If you are interested in incorporating them into your weight loss diet but have trouble finding them, not to worry: you can also buy tiger nuts online.

#30: Quinoa

Once called "the gold of the Incas", these hearty and delicious "grains" are actually seeds of a green leafy vegetable that is a relative of spinach and Swiss chard. Quinoa, which is low in calories, is packed with protein, making it an excellent weight loss food and a good alternative to rice or couscous. Further, not only is quinoa high in protein, but the protein it contains includes all nine essential amino acids, all of which are needed for healthy muscle growth and repair. In addition to protein, quinoa is a good source of manganese, magnesium, copper, iron, and phosphorus.

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For more information on nutrition and fat loss around the waistline, see also: