Losing weight the delicious way. Debunking some common weight loss foods.
We have all seen, heard, or read about some specific foods whether fruits, milk derivates, oils, or others that claim to be the secret to fast weight loss. Today we’ll look into a bunch of these and see what the research has to say about their miraculous weight loss effects or other health benefits that are commonly associated with them.
Keep reading if you want to find out if daily consumption of watermelon, grapes, pineapple, cottage cheese, or peanut butter can take you miles further in your weight loss goals or are just some delicious snacks to have every once in a while.
Watermelon for Weight Loss:
There is some research performed on animals that showed early results supporting that daily consumption of watermelon was associated with reduced weight gain and fat mass. However, when trying to replicate the results in humans with interventions going up to 6 weeks did not show a direct effect on changes in weight or body composition.
Even though it might not cause weight reduction directly, Watermelon is still a good tool in your weight loss journey since it has such a high water content (up to 90%) and only 30 calories in a 100-gram serving it can be a nice snack to have, to maintain hydrate, stay satiated for longer without getting extra calories in when you’re trying to shed some fat.
Grapes for Weight Loss:
There are some studies done on the health benefits of regular inclusion of grapes or grape juice in your diet and some interesting results have been shown on positive effects on cardiovascular health and blood flow, an increased aerobic exercise capacity, a reduction in inflammation, and even a reduction in damage to DNA as we age.
However, there is no evidence that grape consumption leads to a reduction in weight or body fat. It can on the other side increase appetite and thus lead to a bit of overconsumption of calories, so should be taken with a bit of caution, especially if you take into account how easy it can be to overeat them in one sitting.
Cottage Cheese for Weight Loss
Weight loss diets and protocols often include cottage cheese as a staple for snacks or breakfasts. The main reason might be its relatively higher protein content and lower fat and caloric content compared to other forms of cheese. As we know this high protein content can help us feel fuller for longer and thus lead to reduced calorie intake during the whole day.
Some studies done with people who included cottage cheese in their diets have shown a decrease in body weight by an average of 6.2 pounds (2.8 kg) in women and 3.1 pounds (1.4 kg) in men. Furthermore, foods containing calcium, like dairy products, have been associated with metabolic processes that reduce fat accumulation and accelerate fat loss.
So Cottage cheese might seem a good addition to your repertoire instead other forms of cheese if you’re looking to get a bit more protein in and stay full for longer.
Peanut Butter for Weight Loss
We all love it and can't get enough of it. And there has been some interesting research showing some positive health effects like lowering the risk of type 2 diabetes, helping reduce bad cholesterol (LDL) and increasing good cholesterol (HDL), and reducing the risk of cardiovascular disease.
All of these are great but there might also be some potential for your weight loss goals. These might come from its high fat and protein content which might help keep you full for longer, by also helping you control the amount of food you get in the whole day, help you stabilize your glycemic response, and helping you maintain a healthier nutritional regimen that includes tasty foods and is more sustainable, which in the end is the key to long term nutritional changes.
However, the big setback here would be overdoing it, as it is a highly caloric food it would be very easy to get a lot of extra unwanted calories. So as usual, moderation is key here.
Pineapple for Weight Loss:
Maybe you heard about the sexy pineapple diet or just the common folk wisdom that pineapple juice can help you shed some pounds. There are some studies that show that compounds in pineapples called bromelain can help with hunger hormones and insulin regulation, thus making you feel satiated for longer. The same compound can also help with digestion and help reduce inflammation. More studies are needed on humans.
And just like watermelon pineapple is a low-caloric fruit as one slice of 80-90 grams has only 42 calories, So it is another great snack to have while trying to stay on a caloric deficit.
Here are our main takeaways and advice if you’re looking to include some of these foods into your daily diet and how to do it the smart way:
Remember to consult your doctor before making changes to your diet. Especially pay attention to any food sensitivity, intolerance, or allergy you might have before trying things like peanuts or dairy.
Staying on a caloric deficit is the way to go when losing weight/fat. So if any of these mentioned foods can help you achieve that then by all means keep enjoying them.
Be careful with portion sizes and do not overdo it, especially on higher-caloric foods like peanut butter.
Always pay attention to how these foods or any others you try affect your body and how you respond to them. Better yet keep a journal of what you eat and how that makes you feel and affects your goal. If something is not working be ready to move on to something else.