In the previous article, I discussed the first nine foods that can help you lose weight. These are 1) vegetables and salads, 2) grapefruit, 3) apples, 4) pears, 5) bananas, 6) eggs, 7) beans, 8) vinegar, and 9) tofu. Here are the remaining nine healthy foods on our list:
10. Green tea. Green tea contains an antioxidant called catechins, which may help you lose weight. The results of a Japanese study showed that men who drank green tea mixed with oolong tea had significant weight loss and lower LDL (or bad) cholesterol levels. According to Kevin C. Maki, PhD, “Catechins increase metabolism and the rate at which the liver burns fat.†Drink two cups of green tea a day and drink within two hours of preparation. Choose the non-caffeinated variety to lessen any side effects, like heart palpitation.
11. Brown rice and wheat bread. The high-fiber variety of rice and bread can make you feel fuller. Studies show that wholewheat products help control weight, prevent type-2 diabetes, and reduce cholesterol levels. A large study from the Harvard School of Public Health analyzed 200,000 adults for up to 22 years. The researchers found out that eating brown rice or other whole grains can lower diabetes risk by as much as 36 percent. You can gradually introduce brown rice and wheat bread to your diet. Do it slowly to avoid getting stomach upset and diarrhea.
12. High-fiber cereal. In a study conducted by the VA Medical Center and the University of Minnesota in Minneapolis, researchers gave the participants either a high-fiber cereal or the usual cereal. The results showed that those who were given the high-fiber cereal ate less food during their next meal. When you buy cereals or bread, look for the key words “whole wheat†and “whole grains†in the package.
13. Oily fishes like sardines, tilapia, mackerel and salmon. These fish varieties contain high amounts of omega-3 fatty acids, which are not only good for your heart, but can make you feel fuller, too. A study from Iceland reported that people who ate salmon felt more satisfied compared to those who didn’t eat fish. Researchers believe that foods high in omega-3 fatty acids increase the body’s levels of leptin, which is a hormone that tells our brain that we are already full. The study’s findings have been corroborated by other studies, which show that eating a fatty fish meal can make you feel fuller two hours after the meal. Try to eat oily fishes three times a week.
14. Low-fat milk and yogurt. Milk and milk products have protein, Vitamin B, and calcium. You can opt to buy the low-fat variety that gives you fewer calories and is friendlier to your arteries. Choose the fat-free, one-percent fat, or low-fat dairy products. However, some people experience diarrhea and upset stomach with milk, these lactose-intolerant individuals can try eating yogurt instead. Compared to regular ice cream, yogurt has fewer calories and less sugar. A small cup of yogurt yields only 70 calories. A small study from the University of Washington in Seattle shows that eating yogurt makes one feel less hungry, as compared to drinking fruit juices and other sugary drinks. Furthermore, yogurt has “live and active cultures,†which means that it has the healthy bacteria to help prevent stomach cancer and ulcers.
15. Oatmeal. 
Eating a bowl of oatmeal or oat bran a day can cut down your cholesterol by around 10 percent. Oats contain a spongy, soluble fiber called beta-glucan that sucks cholesterol from the intestines and throws it out of the body. Studies suggest that oats may lower blood pressure in hypertensive patients. Furthermore, the dietary fiber in oats makes you feel more satisfied. Oats may slow down the rise in one’s blood sugar, thereby preventing food cravings. Just watch out for gassiness and bloating from too much oats.
16. Chicken without skin and turkey breast. Among the meat products, chicken and turkey have one of the lowest amounts of fat in their bodies. Goose and duck (including Peking duck) have more fat compared to chicken and turkey. Yes, removing the fats underneath the skin of the Peking duck helps. If you still want to reduce your fat intake further, you can choose chicken and turkey breast, and remove the skin.
17. Lean meat occasionally. If you can’t avoid eating pork or beef, just choose the lean parts. Pork fat is clearly separated from the meat, unlike beef fat, which is interspersed (or marbled) within the meat, making it harder to remove it. The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day (about the size of two decks of cards only per day). The leanest beef cuts include sirloin, chuck, loin, and round. Choose “choice†or “select†grades rather than “prime.†Select lean or extra lean ground meats. Lean pork cuts include tenderloin or loin chops. Try to remove all visible fat from meat before cooking.
18. Water. Drinking water before a meal can help make you feel fuller. In the same manner, you can take clear soup before a meal in order to fool your stomach into believing that you have eating something already. Drink eight to 10 glasses of water a day, especially when you are trying to lose weight. Remember, water has zero calories and will not make you fat.
On the other hand, there are seven foods you should limit or avoid if you want to lose weight: 1) fried foods (high fat); 2) doughnuts and pastries (high-calorie and high in sugar); 3) candy, chocolate, and sweets (high-calorie and high in sugar); 4) soda, fruit drinks, and other sugar-sweetened beverages (high in sugar); 5) potato chips (high in fat and salt); 6) bacon, hot dogs, and sausages (high in fat and preservatives); and 7) hamburgers (high in fat).
One final tip: Try to eat five to six small meals a day to avoid hunger pangs. An apple or a banana can be considered a snack already. Along with regular exercise, try to choose more of these diet-friendly foods to help you lose some weight. Good luck!