Foods that Increase Your Metabolism and Help You Lose Weight

When we are dieting, we are always told to limit the intake of what we eat and avoid eating certain foods. Most of us turn to slim down products and even skip meals which are not only ineffective but counterintuitive. But not all foods hinder on your goals to lose weight. In fact, some of them may even help you lose weight and boost your metabolism.  New research directs to more than a dozen foods that can help you fight hunger, kick your candy addiction, boost your metabolism — and ultimately shed pounds. And some of these super foods deliver health bonuses too. So don’t just give up your meat and potatoes yet.

Oats

While oats contain a lot of carbohydrates, they are a whole grain, and they're high on "satiety index," meaning oats have tremendous power to make you feel full. Not only that, they're also high in soluble fiber, so they cut cholesterol and blood fat. Oats digest slowly, so they don't raise your blood sugar, and they keep you feeling filled up well into the late morning. Old-fashioned steel-cut and rolled oats, with up to 5 grams of fiber per serving, are best, but even instant oatmeal has 3 to 4 grams of fiber per serving.

Eggs

Some people may be hesitant to eat eggs because of their cholesterol content but eggs are full of protein which helps you feel fuller longer-a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.

Potatoes

The problem is not the potatoes, but the way they are cooked. Finger chips or other forms of fried potatoes are high in fat. But if baked or boiled and eaten without fatty accompaniments, potatoes are great for your diet. Have them mashed, adding pepper and a dash of lime. Or stuffed-as in aloo parathas, prepared without oil or ghee of course. Potatoes contain only 97 calories. Sweet potatoes when boiled have a naturally rich taste and creamy texture. They have 120 calories more than potatoes – but they're delicious even without accompaniments. And although they belong to a different botanical family, calorie they're just as nutritious as regular potatoes.

Salad

A lot of people have a bad habit of overeating at meals. You can control the calorie intake by starting with a large salad. In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward — even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids — all disease fighters — than those who didn't add salad to their daily menu.

Yogurt and Skim Milk

Studies in reputable publications such as the Journal of Obesity (in addition to the controversial ones funded by the National Dairy Council) show that the combination of calcium, vitamin D, and low-fat protein in skim milk and nonfat yogurt trigger weight loss and help build and maintain lean muscle.

Lean Meat

Most people tend to think that eating meat when dieting is an oxymoron. According to the research in the American Journal of Clinical Nutrition, women who ate red meat lost more weight than their counterparts who avoided it. The study results were most noticeable in women who already had metabolic syndrome. Experts think the dense protein in lean red meat helps you maintain muscle mass -- but of course this assumes you're exercising to build that muscle.

Green Tea

Green tea contain antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.

Cinnamon

According to surprising data that came out of a USDA study involving diabetics, cinnamon appears to have the power to help your body metabolize sugar. Eating as little as 1/4 to 2 teaspoons of cinnamon a day was found to increase insulin levels significantly, reducing blood sugar levels. Cinnamon also cut cholesterol from 10 to 25 percent. So add cinnamon to smoothies, sprinkle it on your cereal, or flavor your coffee with it -- particularly if you take your coffee with cream and sugar. The cinnamon will boost the health benefits of the coffee while helping your body rid itself of the added sugars.