Egg breakfasts have also been shown to cause up to 65% greater weight loss, over 8 weeks ( 7 , 9 ). A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake for the next 24 hours, compared to a bagel breakfast. Foods that provide both protein and fiber may help with weight loss. Eggs are a popular food, particularly for breakfasts, that may help promote weight loss.
Starting the day with a bowl of oatmeal could also result in a lower number on the scales.
While both breakfasts contained the same amount of calories, the oatmeal provided more protein, more fiber, and less sugar than the cereal.
The authors concluded that the difference in fibre, specifically a type of soluble fibre called beta-glucan, was probably responsible for the results.
3. Beans, chickpeas, lentils, and peas
As a group, beans, chickpeas, lentils, and peas are known as pulses. They may influence weight loss due to their effect on fullness, as well as their protein and fibre content.
Similarly to oatmeal, pulses contain soluble fibre that may slow down digestion and absorption. Eating protein leads to the release of hormones that signal fullness.
Researchers analysed studies that had looked at the effect of the consumption of pulses on weight loss.
Weight loss diets that included pulses resulted in significantly greater weight loss than those that did not. Weight maintenance diets that included pulses also resulted in weight loss compared with those that did not.
Nuts contain protein and fiber, which may help explain their influence on body weight. They also contain heart-healthy fats and other beneficial nutrients. While nuts can be included as part of a healthful diet, moderation is still essential since they are an energy-dense food.
Weight regain is often a concern for individuals after they have lost weight.
In a large study in Europe, researchers found that people who consumed the most nuts gained less weight during a 5-year period than people who did not eat nuts. They also had less risk of becoming overweight or obese.
Avocados are a fruit that provides fibre and beneficial fats, as well as many other nutrients. They may also help promote weight management.
American adults found that people who consumed avocado weighed significantly less and had a lower BMI than those who did not. People who ate avocado tended to eat more fruits, vegetables, and fiber than people who did not, as well.
The people who ate avocado had an overall healthier diet and consumed significantly less added sugar than those who did not. Similarly, their risk for metabolic syndrome was lower than for those who did not consume avocado.
Fibre has been linked with weight management, and berries tend to be some of the highest-fibre fruits.
One cup of raspberries or blackberries provides 8 g of fibre. Berries can be added to many foods, such as oatmeal, yogurt, or salads.
7. Cruciferous vegetables
Cruciferous vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts also contain fibre that may be helpful for weight loss.
One cup of cooked Brussels sprouts provides 6g of fibre, which is 24 percent of the daily value for fibre.