{"id":6574,"date":"2024-01-11T13:41:10","date_gmt":"2024-01-11T08:11:10","guid":{"rendered":"https:\/\/www.diabetesasia.org\/magazine\/?p=6574"},"modified":"2024-11-21T10:52:30","modified_gmt":"2024-11-21T05:22:30","slug":"9-foods-to-help-you-lose-weight","status":"publish","type":"post","link":"https:\/\/www.diabetesasia.org\/magazine\/9-foods-to-help-you-lose-weight\/","title":{"rendered":"9 Foods to Help You Lose Weight"},"content":{"rendered":"<h2>9 Foods to Help You Lose Weight<\/h2>\n<div class=\"article-page active-page\" data-page=\"1\">\n<section>\n<h2 id=\"1-1\" class=\"jumplink-headers\">1. Beans as Foods<\/h2>\n<p>Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more Foods.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-7613 aligncenter\" src=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/beans-blog.jpg?resize=300%2C200&#038;ssl=1\" alt=\"Beans as Foods\" width=\"300\" height=\"200\" title=\"\" srcset=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/beans-blog.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/beans-blog.jpg?w=640&amp;ssl=1 640w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<\/section>\n<section>\n<h2 id=\"1-2\" class=\"jumplink-headers\">2. Soup<\/h2>\n<p>Start a meal with a cup of soup, and you may eat less. It doesn&#8217;t matter if the soup is chunky or pureed, as long as it&#8217;s brothit&#8217;sed. You want to keep the soup to 100 to 150 <span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"https:\/\/www.webmd.com\/obesity\/features\/9-foods-to-help-you-lose-weight\" target=\"_blank\" rel=\"noopener\">calories<\/a> <\/strong><\/span>a serving, so skip the dollops of cream and <a id=\"7bd8ff3b-5314-4a9f-bdf8-fe8508747f2d;medical_reference\" href=\"https:\/\/www.webmd.com\/diet\/health-benefits-butter\" data-metrics-link=\"\" target=\"_blank\" rel=\"noopener\">butter<\/a>.<\/p>\n<\/section>\n<section>\n<h2 id=\"1-3\" class=\"jumplink-headers\">3. Dark Chocolate<\/h2>\n<p>Want to enjoy a little bit of chocolate between meals? Pick a small square or two of dark chocolate instead of the milky version. In one study, chocolate lovers who had eaten <a id=\"61724cbc-57c7-4fa1-8584-c6e06bd904b6;medical_reference\" href=\"https:\/\/www.webmd.com\/diet\/health-benefits-dark-chocolate\" data-metrics-link=\"\" target=\"_blank\" rel=\"noopener\">dark chocolate<\/a>\u00a0ate 15% less pizza a few hours later than those who had eaten milk chocolate.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-7614 aligncenter\" src=\"https:\/\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/kitkat_dark_oob_fop-300x300.avif\" alt=\"Dark Chocolate\" width=\"210\" height=\"210\" title=\"\" srcset=\"https:\/\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/kitkat_dark_oob_fop-300x300.avif 300w, https:\/\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/kitkat_dark_oob_fop-150x150.avif 150w, https:\/\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/kitkat_dark_oob_fop.avif 600w\" sizes=\"auto, (max-width: 210px) 100vw, 210px\" \/><\/p>\n<\/section>\n<section>\n<h2 id=\"1-4\" class=\"jumplink-headers\">4. Pureed Vegetables<\/h2>\n<p>You can add more veggies to your diet, enjoy your &#8220;cheat&#8221; for&#8221; DS, and cut back on the calories you&#8217;re eating simultaneously. When Penn State researchers added pureed <a id=\"dfcd6c27-615b-48b0-8657-5bf35022f62d;medical_reference\" href=\"https:\/\/www.webmd.com\/food-recipes\/health-benefits-cauliflower\" data-metrics-link=\"\" target=\"_blank\" rel=\"noopener\">cauliflower<\/a>\u00a0and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.<\/p>\n<\/section>\n<section>\n<h2 id=\"1-6\" class=\"jumplink-headers\">5. Yogurt with berries<\/h2>\n<p>A protein-rich breakfast may help you resist snack attacks throughout the day.<\/p>\n<p>In a study of obese young women, those who started the day with 35 grams of protein\u2014that&#8217;s pro that&#8217; sway more than you eat\u2014felt fuller right away. The women ate a 350-calorie breakfast with eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening when the women munched less on fatty, sugary goods than those who had breakfast cereal.<\/p>\n<p>Eggs and sausage aren&#8217;t options\u2014and given their saturated fat, you might need to switch things up. <a id=\"18e5acc7-ce1d-428d-8586-bc6690d47a71;medical_reference\" href=\"https:\/\/www.webmd.com\/diet\/health-benefits-greek-yogurt\" data-metrics-link=\"\" target=\"_blank\" rel=\"noopener\">Greek yogurt<\/a> with berries and nuts is one option. Just pick yogurt that isn&#8217;t loaded with added sugar.<\/p>\n<\/section>\n<\/div>\n<div class=\"article-page active-page\" data-page=\"2\">\n<section>\n<h2 id=\"1-7\" class=\"jumplink-headers\">6. Nuts<\/h2>\n<p>Take a small handful of nuts\u2014such as almonds, peanuts, walnuts, or pecans for a great snack on the run. Research shows that when people munch on nuts, they automatically eat less at later meals.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-7615 aligncenter\" src=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/Nut-Benefits-695071562-770x533-1_jpg.webp?resize=300%2C208&#038;ssl=1\" alt=\"Nuts\" width=\"300\" height=\"208\" title=\"\" srcset=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/Nut-Benefits-695071562-770x533-1_jpg.webp?resize=300%2C208&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/Nut-Benefits-695071562-770x533-1_jpg.webp?resize=768%2C532&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/Nut-Benefits-695071562-770x533-1_jpg.webp?w=770&amp;ssl=1 770w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<\/section>\n<section>\n<h2 id=\"1-8\" class=\"jumplink-headers\">7. Apples (With the Skin On)<\/h2>\n<p>Skip the apple juice and the applesauce and opt for a crunchy apple with its skin on. Whole fruit blunts appetite in a way that fruit juices and sauces don&#8217;t.<\/p>\n<p>Onedon&#8217;ton is that raw fruit has more <a id=\"b4c15636-dac2-4ef9-9c77-14231f042dba;medical_reference\" href=\"https:\/\/www.webmd.com\/diet\/compare-dietary-fibers\" data-metrics-link=\"\" target=\"_blank\" rel=\"noopener\">fiber<\/a>. Plus, chewing signals to your brain that you&#8217;ve eaten something substantial.<\/p>\n<\/section>\n<section>\n<h2 id=\"1-9\" class=\"jumplink-headers\">8. Yogurt<\/h2>\n<p>Whether you prefer Greek or traditional, yogurt can be good for your waistline.<\/p>\n<p>A Harvard study followed more than 120,000 people for a decade or longer. Of all the foods tracked, yogurt was most closely linked to weight loss.<\/p>\n<p>That doesn&#8217;t mean yogurt causes <a id=\"25ce9509-4d88-4510-86f1-468ee11f1ba2;medical_reference\" href=\"https:\/\/www.webmd.com\/diet\/lose-weight-fast\" data-metrics-link=\"\" target=\"_blank\" rel=\"noopener\">weight loss<\/a>\u00a0but stands out among other foods.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-7616 aligncenter\" src=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/history-of-yogurt-feature-1024x682-1.jpg?resize=300%2C200&#038;ssl=1\" alt=\"Yogurt\" width=\"300\" height=\"200\" title=\"\" srcset=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/history-of-yogurt-feature-1024x682-1.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/history-of-yogurt-feature-1024x682-1.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/history-of-yogurt-feature-1024x682-1.jpg?w=1024&amp;ssl=1 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<\/section>\n<section>\n<h2 id=\"1-10\" class=\"jumplink-headers\">9. Grapefruit<\/h2>\n<p>Yes, grapefruit can help you shed pounds, especially if you are at risk for <a id=\"8705b690-62a6-4523-a7ae-407afc5cae00;medical_reference\" href=\"https:\/\/www.webmd.com\/diabetes\/understanding-diabetes-detection-treatment\" data-metrics-link=\"\" target=\"_blank\" rel=\"noopener\">diabetes<\/a>.<\/p>\n<\/section>\n<section>Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3 \u00bd pounds over 12 weeks. Drinking grapefruit juice had the same results. But grapefruit juice doesn&#8217;t have proven &#8220;fat-burning&#8221; g&#8221; property&#8221; s &#8212; it may just have helped people feel full. Be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescriptions or ask your pharmacist or doctor.<\/section>\n<p><b>Dried fruit<\/b> is from which most of the original water content has been removed naturally, through sun <a class=\"mw-redirect\" title=\"Drying (food)\" href=\"https:\/\/en.wikipedia.org\/wiki\/Drying_(food)\" target=\"_blank\" rel=\"noopener\">drying<\/a>, or specialized dryers or dehydrators. It has a long tradition of use dating back to the fourth millennium BC in Mesopotamia\u00a0and is prized because of its sweet taste, <a href=\"https:\/\/www.diabetesasia.org\/magazine\/effects-of-ketogenic-diet-on-reproductive-hormones-in-women-with-polycystic-ovary-syndrome\/\">nutritional value<\/a>, and long shelf life.<\/p>\n<p>Today, dried fruit consumption is widespread. Nearly half of the dried fruits sold are\u00a0<a title=\"Raisin\" href=\"https:\/\/en.wikipedia.org\/wiki\/Raisin\" target=\"_blank\" rel=\"noopener\">raisins<\/a>, followed by\u00a0dates,\u00a0prunes,\u00a0<a class=\"mw-redirect\" title=\"Figs\" href=\"https:\/\/en.wikipedia.org\/wiki\/Figs\" target=\"_blank\" rel=\"noopener\">figs<\/a>,\u00a0apricots,\u00a0peaches,\u00a0apples, and\u00a0<a title=\"Pear\" href=\"https:\/\/en.wikipedia.org\/wiki\/Pear\" target=\"_blank\" rel=\"noopener\">pears<\/a>. These are referred to as &#8220;convention&#8221; al&#8221; or &#8220;trad&#8221; tion &#8220;l&#8221; dried fr &#8220;its: fruits that have been dried in the sun or heated wind tunnel dryers. Before drying, many fruits, such as cranberries,\u00a0<a title=\"Blueberry\" href=\"https:\/\/en.wikipedia.org\/wiki\/Blueberry\" target=\"_blank\" rel=\"noopener\">blueberries<\/a>,\u00a0cherries,\u00a0strawberries, and\u00a0mangoes, are infused with a sweetener (e.g., sucrose syrup). Some products sold as dried fruit, like papaya,\u00a0kiwifruit,\u00a0and\u00a0pineapple, are most often\u00a0candied fruit.<\/p>\n<\/div>\n<h3><span class=\"mw-headline\">Glycemic index<\/span><\/h3>\n<figure id=\"attachment_6576\" aria-describedby=\"caption-attachment-6576\" style=\"width: 205px\" class=\"wp-caption alignleft\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"wp-image-6576\" src=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/grapes.jpg?resize=205%2C216&#038;ssl=1\" alt=\"Foods\" width=\"205\" height=\"216\" title=\"\"><figcaption id=\"caption-attachment-6576\" class=\"wp-caption-text\">Foods<\/figcaption><\/figure>\n<table class=\"wikitable\" align=\"right\">\n<caption>Glycemic Index of Different Dried Fruits<sup id=\"cite_ref-15\" class=\"reference\"><\/sup><\/caption>\n<tbody>\n<tr>\n<th>Fruit<\/th>\n<th align=\"\">Glycemic Index<\/th>\n<\/tr>\n<tr>\n<td>Dates (brand or variety not specified)<\/td>\n<td align=\"\">62<\/td>\n<\/tr>\n<tr>\n<td>Dried Apples (brand not specified)<\/td>\n<td align=\"\">29<\/td>\n<\/tr>\n<tr>\n<td>Dried Apricots (brand not specified)<\/td>\n<td align=\"\">30<\/td>\n<\/tr>\n<tr>\n<td>Dried Peaches<\/td>\n<td align=\"\">35<\/td>\n<\/tr>\n<tr>\n<td>Dried Plums (Sun Sweet)<\/td>\n<td align=\"\">29<\/td>\n<\/tr>\n<tr>\n<td>Figs (Dessert Maid)<\/td>\n<td align=\"\">61<\/td>\n<\/tr>\n<tr>\n<td>Raisins (Sun-Maid)<\/td>\n<td align=\"\">54<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Traditional dried fruit have a low to moderate\u00a0<a title=\"Glycemic index\" href=\"https:\/\/en.wikipedia.org\/wiki\/Glycemic_index\" target=\"_blank\" rel=\"noopener\">Glycemic Index<\/a> (GI) \u2013 a measure of how a food affects blood sugar levels. GI measures an individual&#8217;s ability to eat a <a title=\"Carbohydrate\" href=\"https:\/\/en.wikipedia.org\/wiki\/Carbohydrate\" target=\"_blank\" rel=\"noopener\">carbohydrate<\/a>-containing food (usually 50 grams of available carbohydrates) compared to the individual&#8217;s ability to consume the same amount of carbohydrates from either white bread or glucose. Carbohydrate-containing foods are classified as high (above 70), moderate (56\u201369), or low (0\u201355) GI.<sup id=\"cite_ref-16\" class=\"reference\"><\/sup> Foods with high fiber content generally have a low GI. However, other factors also contribute to a food&#8217;s response, such as the type of carbohydrate or sugar present, the physical characteristics of the food matrix, and the presence of organic acids. All studies assessing the GI of dried fruit show that they are low to moderate GI foods and that the <a title=\"Insulin\" href=\"https:\/\/en.wikipedia.org\/wiki\/Insulin\" target=\"_blank\" rel=\"noopener\">insulin<\/a> response is proportional to their GI. Factors contributing to this glycemic response include the dense texture of dried fruits when chewed, their whole food matrix, the presence of phenolic compounds and organic acids, and the type of sugar present (about 50% fructose in most <a class=\"mw-redirect\" title=\"Traditional dried fruit\" href=\"https:\/\/en.wikipedia.org\/wiki\/Traditional_dried_fruit\" target=\"_blank\" rel=\"noopener\">traditional dried fruit<\/a>).<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"icmLk9BOA8\"><p><a href=\"https:\/\/www.diabetesasia.org\/magazine\/effects-of-ketogenic-diet-on-reproductive-hormones-in-women-with-polycystic-ovary-syndrome\/\">Effects of Ketogenic Diet on Reproductive Hormones in Women With Polycystic Ovary Syndrome<\/a><\/p><\/blockquote>\n<p><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Effects of Ketogenic Diet on Reproductive Hormones in Women With Polycystic Ovary Syndrome&#8221; &#8212; Diabetes Asia Health Magazine\" src=\"https:\/\/www.diabetesasia.org\/magazine\/effects-of-ketogenic-diet-on-reproductive-hormones-in-women-with-polycystic-ovary-syndrome\/embed\/#?secret=t3oewEbXuf#?secret=icmLk9BOA8\" data-secret=\"icmLk9BOA8\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>9 Foods to Help You Lose Weight 1. Beans as Foods Inexpensive, filling, and versatile,&#8230;<\/p>\n","protected":false},"author":2,"featured_media":6625,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2215,23,27],"tags":[1114,3439],"class_list":["post-6574","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-update","category-lifestyle-medicine","category-nutrioin-in-disease","tag-weight","tag-foods"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2024\/01\/brochure-1.png?fit=333%2C369&ssl=1","jetpack_sharing_enabled":true,"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts\/6574","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/comments?post=6574"}],"version-history":[{"count":0,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts\/6574\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/media\/6625"}],"wp:attachment":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/media?parent=6574"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/categories?post=6574"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/tags?post=6574"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}