Summer is right around the corner which means it’s time to shed a few “winter pounds” and get back in shape. Usually the best way to do this is a calorie deficit. But not all calories are created equal.Different foods go through different metabolic pathways in your body. They can have vastly different effects on your hunger, hormones, and the number of calories you burn.

So here are the 10 most helpful foods for weight loss that have been scientifically studied.

1. Whole Eggs

After all the hype about eggs and high cholesterol, eggs are making a comeback in our diets. Although high egg intake raises "bad" LDL cholesterol levels in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very filling.

A study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness and led participants to eat less for the next 36 hours.Another eight-week study found that eggs for breakfast increased weight loss on a calorie-restricted diet, compared to bagels.

Eggs are also incredibly nutrient-dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all of the nutrients are found in the yolks.

2. Leafy Greens

Leafy greens include kale, spinach, and many others. They have several properties that make them ideal for a weight-loss diet, such as being low in calories and carbs and loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals without increasing your calories.

Numerous studies have shown that eating a low-energy-density diet leads people to eat fewer calories overall. Leafy greens are also incredibly nutritious and very rich in vitamins, antioxidants, and minerals, including calcium, which has been shown to aid in fat burning in some studies.



3. Salmon

Fatty fish like salmon are incredibly healthy and relatively low in calories. Salmon is loaded with high-quality protein, healthy fats, and a variety of important nutrients.

Fish — and seafood in general — can also provide a significant amount of iodine. This nutrient is necessary for proper thyroid function, which is important for keeping your metabolism running at its best.Studies show that a significant number of people don’t meet their iodine needs.

Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic diseases.Mackerel, trout, sardines, herring, and other types of fatty fish are also excellent to consume.

4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts. Like other vegetables, they are high in fiber.These types of vegetables usually contain decent amounts of protein compared to most vegetables. The combination of protein, fiber, and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.They are also highly nutritious and contain cancer-fighting compounds.

5. Beef and Chicken

Meat has been unfairly demonized. It has been blamed for a variety of health problems, despite a lack of good evidence to support these negative claims.While processed meat is unhealthy, studies show that unprocessed red meat does not increase the risk of heart disease or diabetes.

According to two large review studies, red meat has only a very weak link to cancer in men and no correlation at all in women. The truth is, meat is a good weight loss food because it is high in protein. Protein is the most complete nutrient, and eating a high-protein diet can make you burn up to 80–100 more calories per day.

Studies show that increasing protein intake to 25% of daily calories can reduce the desire for late-night snacking and lead to weight loss of almost 0.45 kg per week.

If you’re on a low-carb diet, feel free to eat fatty meats. However, if you’re on a moderate- or high-carb diet, choosing lean meats may be a better option.



6. Boiled Potatoes

Potatoes seem to get overlooked for some reason. However, they have several properties that make them a perfect food — both for weight loss and for optimal health. They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

They’re especially high in potassium, a nutrient that most people don’t get enough of and which plays an important role in controlling blood pressure. On a scale which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested.

This means that eating white, boiled potatoes will naturally make you feel fuller and eat less than other foods. If you let the potatoes cool for a while after boiling, they will form large amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss.

Sweet potatoes, turnips, and other root vegetables are also excellent options.

7. Tuna

Tuna is another low-calorie, high-protein food. Tuna is popular among bodybuilders and fitness models. This is a great way to increase your protein intake while keeping your calories and fat low. If you’re trying to focus on your protein intake, be sure to choose tuna canned in water rather than oil.
 
8. Beans and Legumes

Some types of beans and other legumes can be beneficial on a weight loss diet.These include lentils, black beans, and many others. These foods are high in protein and fiber, two nutrients that have been shown to help you feel full. They also tend to be low in starch. The main problem is that many people have a hard time eating legumes. For this reason, it’s important to prepare them properly.
 
9. Soups

As mentioned above, low-calorie diets and meals tend to make people eat fewer calories. Most low-calorie foods are those that contain a lot of water, such as vegetables and fruits.
But you can also simply add water to your food by making soup. Some studies have shown that eating the same food turned into soup rather than as a solid meal makes people feel fuller and eat significantly fewer calories.
Just don’t add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.
 
10. Cottage Cheese

Dairy products are high in protein. One of the best is cottage cheese, which is mostly protein with very few carbs and little fat. Eating cottage cheese is a great way to increase your protein intake. It’s also very filling, making you feel full for a relatively low calorie count. Dairy products are also high in calcium, which can help you burn fat.