Google "best foods for weight loss" and you'll get 465 million different opinions. But, we know that it's not about what you find onlineit's about what actually makes it on your plate that will help you drop those pesky pounds. But what exactly is the best food for weight loss that will actually help drop those unwanted pounds?

Well, you might consider it a weight loss "superfood" if you will, because, like Clark Kent (aka Superman himself) it looks unassuming but hides impressively powerful health benefits. That's right, the secret to losing weight by eating has been in front of you this whole time: simply shop at your local grocery store, grab the below and make sure they make the meal plan week after week.

So the best food for weight loss is

Greek Yogurt

Greek yogurt is a breakfast option worthy of the spotlight thanks to its high-protein content. Per a study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on women aged 24-28. They found that Greek yogurt, with the highest protein content, had the greatest effect. What's more? Probiotics in items such as yogurt and fermented foods, like pickles and sauerkraut, help good bacteria in the gut process food more efficiently. Hello, weight loss! If you want to get even more protein in your yogurt, check out Icelandic yogurts, which can have two to three more grams of protein per serving compared to Greek.

And that's not all! We've put together the essential list of foods scientifically proven to power weight loss that you'll actually want to eat. Meet the 31 foods proven to power weight loss. And to accelerate your fat burn even further, be sure you're staying away from any of the 108 Most Popular Sodas We Ranked By How Toxic They Are!

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This Food Is the Best for Weight Loss - msnNOW

We know that to lose weight, creating a calorie deficit is crucial. One has to eat fewer calories and burn more to lose a considerable amount of weight in a week. For this, counting calories is vital. You have to divide your daily calorie intake into equal parts and keep counting the calorie content of the foods you eat to maintain the number. But some scientists believe that doing this might not be an ideal way to lose weight. Why counting calories might not be good Scientists are stressing on the importance of eating healthy and nutritious food, rather than counting calories to avoid obesity and the risk of developing other chronic diseases like diabetes and heart-related complications. Cutting down the calories might lead to nutrient deficiencies and muscle loss, which can be severe as the base for several health-related issues. Besides, it may also lead to malnutrition. Eating a nutrient-rich, well-balanced diet is always better than counting calories. Evidence supporting the claim As per a study carried out by the researchers at Stanford University, no significant change in the weight was found between a healthy low-fat diet and a healthy low-carbohydrate diet.In a 12-month long weight loss study, carried out on 609 individuals, it was found that having whole and unprocessed food items without worrying about the calorie intake resulted in similar weight loss for people following both diets.Should you stop counting caloriesCreating a calorie deficit is essential for weight loss. There is no other way around it. But the study says to focus on what you eat is more important than how much you eat. For healthy weight loss, one needs to focus on getting a sufficient amount of carbs, protein and fat instead of just counting calories. Like for breakfast, if you grab a protein bar that will help you maintain your calorie intake but will also deprive you of other nutrients, which will slow down your metabolism and will make you weak. Eating nutrient-rich food will keep your energy and will help you burn fat. Remember that your goal should be to lose weight, without compromising your health.

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Weight loss: Why counting calories might not be a good idea to shed kilos - Times of India

Every year, millions of people promise to improve their health by eating healthier foods, exercising more, or losing weight. In the United States alone, the weight loss industry generates $72 billion annually.

Although some people may feel pressure to lose weight to conform to unrealistic and unhealthy body image standards, there are many valid health reasons to start a weight loss plan. Losing weight can have a significant impact on both your physical and mental health by preventing disease, improving your mobility, combating mental health issues, eliminating pain, and restoring bodily functions.

1. Disease Prevention

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Studies have demonstrated that obese people are more likely to get certain types of cancer, such as kidney, liver, and colorectal cancer. Losing weight can help decrease your risk of developing severe, life-threatening diseases. Weight loss can help regulate your blood sugar levels, which can prevent you from developing diabetes. You can also lower your blood pressure by losing weight, which will decrease your risk of suffering a heart attack or having a stroke.

Losing weight is a process. You may be wondering, what can I drink to burn belly fat? You can consume several healthy beverages to promote weight loss, including lemon water and green tea. Incorporating healthy beverages into your routine can also help you cut calories because many of the beverages are low in calories.

2. Improving Mobility

Your weight affects your ability to move. If you're overweight, it takes more energy for your body to perform basic tasks, such as climbing stairs. Your weight also puts a strain on your body, which can cause injuries. People who are overweight may also have stooped shoulders and spinal damage.

Weight loss reduces the strain on your hips, spine, and shoulders. Misaligned joints can be adjusted to restore proper alignment. When you move, you will not put as much pressure on your muscles, ligaments, and joints. Losing weight enables you to increase your activity level while decreasing the strain that inhibited your mobility when you were overweight.

3. Mental Health Benefits

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Obesity has been linked to several types of mood disorders, including anxiety, attention deficit hyperactivity disorder (ADHD), and depression. Individuals who struggle with severe mood disorders may have difficulty enjoying life, experience chronic fatigue, or become suicidal. Individuals who have mental health issues can benefit from therapy and support their treatment through weight loss.

Some people use food to console themselves when they feel depressed or anxious. Unfortunately, this can lead to weight gain, discouragement, and issues with their self-image.

Losing weight can strengthen your self-esteem. Eating healthy foods and exercising can be an effective way to treat moderate depression. Exercise prompts your body to release natural chemicals, such as serotonin, that improve your mood. Consuming fish and vitamin D can also increase your serotonin levels.

4. Eliminating Pain

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Excess weight can cause alignment issues with your joints. Those issues can decrease your mobility, and they can also cause chronic pain. Your muscles and joints can become inflamed due to the strain your weight puts on them. Inflammation can produce pain when youre moving or sitting still. Living with pain can contribute to depression and anxiety.

Losing weight can relieve the strain and eliminate your inflammation. You will be able to be active without experiencing the chronic pain caused by your inflammation, which will improve your quality of life.

5. Improving Bodily Functions

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Obesity can interfere with your ability to sleep. In some cases, people develop sleep apnea, which can cause headaches and fatigue. Losing weight promotes healthy sleep patterns and also boosts your energy levels. Studies have also established a connection between weight and sex. Individuals who lose weight enjoy a more satisfying sex life than those who are overweight. Men who are obese are more likely to experience erectile dysfunction. Women who are overweight are more likely to experience vaginal dryness or have issues with their pelvic floor, leading to pain during intercourse.

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College 101: 5 Health Reasons to Lose Weight - Daily Cardinal

By: Lifestyle Desk | New Delhi | Updated: October 3, 2020 9:53:52 pmEnsure you have adequate eggs in your diet. (Source: Getty Images/Thinkstock)

Eggs are among the very few foods you could actually classify as a superfood, says Dr Rohini Patil, MBBS and founder and nutritionist at Nutracy Lifestyle. She adds that eggs are rich in all sorts of nutrients, many of which are lacking in the modern diet. So, do you consume enough eggs to meet your bodys requirements?

A single large boiled egg contains:

Vitamin A 6 per centVitamin B5 7 per centVitamin B12 9 per centPhosphorus 9 per centVitamin B2 15 per centSelenium 22 per cent

Here are some of the health benefits of eggs

Help improve performance

Eggs have a high satiety index, which means they make you feel full for long. One big egg supplies 6g of high-quality protein and a huge variety of necessary nutrients, except vitamin C. This is why a fruit or orange juice with egg and whole wheat bread provides the perfect breakfast to perform well in a challenging environment, Dr Patil told indianexpress.com.

Help meet bodys iron requirement

The nutritionist adds that many people with mild deficiency experience vague symptoms of tiredness, headaches and irritability. Iron is a carrier of oxygen in the blood and plays an important role in immunity, energy metabolism and many other functions in the body. The room in egg yolk is in the form of gems iron, the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements, she elucidates.

Improve nutrient adequacy of diet

The nutrients density of eggs makes them a valuable contributor to a nutritious diet. A study among egg vs non-egg consumers revealed that the diets of non-egg consumers were more likely to fall short of vitamin A, E and B12. Eggs contribute 10-20 per cent of dilate and 20-30 per cent of vitamin A, E and B12 among egg consumers. This study shows the important role one food can play in ensuring nutrient adequacy, Dr Patil said.

Dont increase blood cholesterol

To put things into perspective, it is important to realise that foods high in fat, especially saturated and trans fatty acids, have a far greater impact on heart health than cholesterol in food. Eggs should be recognised as an inexpensive, versatile and digestible source of protein.

Can help to promote weight loss

Eggs with toast have a 50 per cent higher satiety index than breakfast cereals. Starting the day with an egg breakfast increases satiety in overweight people and may help with weight loss. When teamed up with wholegrain and fruits or vegetables, there are complete meal, readily available, easy to make and inexpensive making then useful in weight loss program, she said.

ALSO READ | How to pick the best eggs and make fluffy omelettes

Help to promote brain health

Choline is a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age. Eggs are an excellent dietary source of chlorine, and one egg per day provides 28 per cent of a pregnant womans chlorine requirement. Chlorine is important during pregnancy and lactation when reserves can be depleted. At the same time, it is a critical period for fetal brain development and lifelong memory enhancement.

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From fighting iron deficiency to promoting weight loss: Heres why you should have eggs - The Indian Express

By PA/TPN, in Lifestyle 02-10-2020 01:00:00 0 Comments

We're frequently told that the key to weight loss is simple - just eat less and move more. Yet with obesity rates as they are, it's clear that for many people, it's really not that simple at all.

There is, of course, another option for those who are seriously obese or overweight and conservative methods alone haven't worked - and that's weight loss surgery, also known as bariatric or metabolic surgery.

But why is surgery sometimes deemed necessary, and what does it involve? Here, metabolic surgery pioneer Professor Francesco Rubino, lead of The London Bridge Hospital Metabolic and Bariatric Centre, part of HCA Healthcare UK, and chair of bariatric and metabolic surgery at King's College London, shares his views...

Why can it be so hard for some people to lose weight and keep it off?

"Severe obesity is a disease, not a lifestyle choice. Research shows that when we lose weight by diet, our body reacts by activating mechanisms that defend against that. In fact, hunger-stimulating hormones typically increase after diet-induced weight loss and our body also tends to reduce the amount of energy it utilises, making it difficult to maintain weight loss in the long-term," says Rubino.

"These effects are not under control of our willpower and are ingrained in our biology. This explains why people who try diets almost invariably regain weight at some point. This isn't necessarily a lack of self-discipline, or a person's fault, as most people think, but the result of the way our biology works, defending a set, narrow range for body weight. In people with severe obesity, this set point is too high but the mechanisms that normally defend against weight loss are still working and powerful, thus frustrating voluntary efforts to lose weight by eating less and exercising more."

What is weight loss surgery?

There are different variations of weight loss surgery. The two most common are gastric bypass surgery, which divides the stomach into two smaller pouches and re-routes the small intestine, and sleeve gastrectomy surgery, a procedure that removes part of the stomach and shapes it as a tube or 'sleeve'.

"They were originally designed to reduce the size of the stomach but they actually change the physiologic mechanisms that regulate appetite, satiety and sugar metabolism," Rubino explains. "There isn't a single procedure that fits everyone's needs. Different procedures have different actions, which may result in different potential to improve metabolic conditions associated with obesity, beyond weight loss," he adds. "Hence, the choice of procedure needs to be thoroughly discussed with a specialist and must be tailored to the individual patient's need."

Why is weight loss surgery so effective?

"In the 1950s, when bariatric surgery was first introduced, understanding of the functions of the gastrointestinal (GI) tract was quite rudimental - it was considered a mere digestive organ. So it made logical sense to think that by physically limiting the size of the stomach, or bypassing large portions of the intestine, one would be able to reduce the amount of food you can eat or the calories the body can absorb. Research over the last two decades, however, has shown this isn't true," Rubino explains.

"The GI tract is a complex, sophisticated endocrine and metabolic organ, something akin to a computer - some call it the 'second brain' - that receives input from the food we eat and sends signals to other organs to regulate body weight as well as sugar metabolism. Signals from the gut can inform the brain about calorie intake and accordingly regulate hunger and satiety. Other signals reach the liver and pancreas, where they can influence the production or action of insulin.

"This explains why gastrointestinal - bariatric/metabolic - surgery is so effective in inducing and maintaining weight loss, and also why it can dramatically improve other metabolic diseases, especially type 2 diabetes. Research has clearly shown bariatric surgery reduces or abolishes the very mechanisms that normally resist weight loss. In fact, the changes in hunger and satiety hormones that follow bariatric surgery are exactly opposite to those elicited by dietary interventions."

Is metabolic surgery really just a lazy way of losing weight?

"Some argue that diet and exercise, rather than expensive surgery, should be used to treat diabetes or severe obesity. This idea is both ill-conceived and ill-informed. In fact, there's definitive evidence that where surgery is indicated by current guidelines, lifestyle interventions alone are no longer sufficient to achieve adequate disease control," says Rubino. "On the other hand, in people with mere overweight or mild, uncomplicated obesity (BMI under 35 without other metabolic disease), surgery isn't indicated and isn't a replacement for a healthy lifestyle, which can still be effective in preventing progression towards more severe obesity.

"Hence, suggesting lifestyle interventions and not surgery should be the way to treat severe obesity is at odds with both scientific evidence and logic. Suggesting use of only lifestyle interventions in people with severe obesity (a full-blown disease) is tantamount to suggesting one should use lifestyle changes instead of surgery or chemotherapy to treat cancer."

Who can have the surgery?

There's a range of criteria for having weight loss surgery on the NHS. These include having a BMI of over 40, or having a BMI of 35-40 if you've already developed health complications that may improve with weight loss. Patients will need to be committed to long-term healthy changes after the surgery too.

"Recent clinical trials have shown that in patients with type 2 diabetes and obesity, metabolic surgery is more effective than any other available therapy," says Rubino. "Currently, the National Institute for Health and Care Excellence (NICE) and international guidelines recommend metabolic surgery be considered to treat type 2 diabetes patients and those with a BMI of 30 or over. However, only 0.2% or less of eligible patients have access to such surgery."

Who shouldn't have the surgery?

A number of factors can deem people unsuitable for surgery too, including: "People who don't suffer from severe obesity or its complications. Bariatric surgery is generally safe but this doesn't mean it's an appropriate or proportionate approach to deal with less severe overweight levels, where lifestyle changes have been shown to prevent progression toward severe obesity or diabetes in many patients," says Rubino.

"Also, people who are candidates for surgery but would be unsafe to operate on. Though bariatric surgery is less life-threatening than obesity or diabetes, it's still major surgery and requires general anaesthesia," he adds. "And people with conditions that can undermine compliance with nutritional supplementation. Bariatric surgery can alter the absorption of certain vitamins and micronutrients, s o patients need to rigorously take nutrient supplements, lifelong."

Read more:
When is it time for weight loss surgery? - The Portugal News

04:46 02/10/2020 Compiled by Gabi Zietsman

Intermittent fasting not eating for certain regular intervals in order to lose weight has become increasingly popular over the last few years.

The idea is that it helps you expend more energy and burn more calories than you consume, without putting in too much effort.

While not advised for everyone, earlier studies have found that it hassome health benefits, such as improving heart conditions, lowering cholesterol and increasing focus.

But new research is now refuting these claims and stating that you won't lose much more weight compared to the weight you'll lose when sticking to a three-meals-a-day diet.

READ | Study recommends combo of Mediterranean diet and intermittent fasting for the heart

Study participants

Published in JAMA Internal Medicine, the small randomised clinical trial included 116 overweight and obese men and women between the ages of 18 and 64.

They were split into two groups the control cohort eating a normally structured three meals a day, and those on a time-constrained diet. The latter could eat what they needed between 12:00 and 20:00, but fasted for the rest of the time and were only allowed noncaloric drinks.

The researchers believed skipping breakfast was easier than skipping dinner and did not provide any guidance on calorie intake.

Besides measuring their weight, they measured fat and lean mass; insulin levels; glucose; blood sugar; and energy intake and expenditure during and outside fasting times.

READ MORE |5 reasons why intermittent fasting may not be right for you

Results

While there was a decrease in the weight of 1.17% in the intermittent fasting group, there wasn't a significant difference compared to the control group that lost 0.75% of their total weight. Most of the loss was also lean mass and not fat mass, which serves as a reminder not to neglect protein intake while fasting intermittently.

They also found no significant difference between the groups when it came to the measured metabolic markers.

The researchers believe easy and straightforward weight loss measures and adherence to lifestyle changes are necessary for health benefits. While intermittent fasting seemed like a good fit, the results indicated otherwise.

"The [time-restricted eating plan] seems attractive as a weight-loss option in that it does not require tedious and time-consuming methods, such as calorie-counting or adherence to complicated diets," write the authors.

"Indeed, we found that self-reported adherence to the [time-restricted eating] schedule was high. However, in contrast to our hypothesis, there was no greater weight loss with [time-restricted eating] compared with the [consistent meal timing]."

READ | 10 Health benefits of intermittent fasting diets

Image credit: Getty Images

Original post:
Study finds intermittent fasting doesn't actually increase weight loss - Health24

Dr. Ashley Lucas, owner of PHD Weight Loss and Nutrition, and team are now serving the Asheville and WNC community on South Hendersonville Rd. | photo provided

Stuck in a rut trying to get healthier or more in shape? Meet Dr. Ashley Lucas and her team at PHD Weight Loss and Nutrition. The clinic, located on South Hendersonville Rd., is now serving the Asheville and WNC community, where they have become the gold standard for weight loss with their holistic and food-only based program. Closer to the Upstate of SC? They also have a new clinic in Greenville.

With 15+ years of education in the field of nutrition and metabolism, Dr. Lucas created the PHD Approach which focuses on optimal health and metabolic alignment. Through this holistic approach, PHD works with individuals to create customized programs which focus on behavior change, nutrition counseling + education, cognitive behavioral work and accountability.

They take a unique approach understanding that weight gain isnt your fault. Severe dieting and extreme exercise plans are not sustainable for weight loss. Instead, Dr. Lucas employs a team of health coaches, nutritionists, life coaches + certified PHD consultants, along with an advisory board of physicians and PhDs in psychology, to support you along your wellness journey.

Clients participate in weekly one-on-one coaching sessions that help facilitate behavioral changes and lead to long-term weight loss. Once a client reaches their optimal weight the success rate is around 95% PHD will continue to help them maintain it with the free lifetime maintenance program.

Call 828-552-3333 to schedule your free initial consultation (mention AVLtoday to redeem). Because theres no shame in asking for help.

Learn more about PHD Weight Loss and Nutrition, and call 828-552-3333 to schedule your free consultation.

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Holistic health program PHD Weight Loss and Nutrition now serving the Asheville and WNC community - AVLtoday

DAVID Potts, star of Ibiza Weekender, has revealed hes lost two and a half stone after starting a new diet and workout plan.

The TV personality proudly shared the news with fans, telling them hes been exercising with a personal trainer and embarked on a healthier lifestyle.

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David, 26, teased the transformation on Twitter, writing: The weight loss is seriously underway huns watch this space. Serious glow up pending

Speaking on FUBAR Radio, the hilarious Celebrity Karaoke Club star told hosts Bobby Norris and Stephen Leng about his transformation.

He said: Im on like this big weight loss journey at the minute. Ive lost just under two and a half stone.

David went into graphic detail about how hard hes been working out, revealing: Im literally sat in the car park like nearly throwing up for an hour, literally after every [PT] session.

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Explaining his new diet, he told the hosts: Its called Xante the company Im working with. Its just basically a calorie deficit diet and then Im also doing my personal training sessions as well with my PT whos amazing, puts me through my paces.

And then I went on holiday to Greece for two weeks and then I put like four pounds back on but Ive still lost like over two stone.

David, who is currently singing his heart out on ITV2 show Celebrity Karaoke Club, told Bobby and Stephen that he wanted to stay busy during lockdown.

Im just kind of like wanting to lose weight and just be a healthier person, said David. I want to look nicer in myself. I dont look in the mirror and think that I look disgusting, I just think I want a healthier lifestyle.

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Being overweight obviously isnt healthy. Im not saying theres anything wrong with it because there definitely isnt because Ive been very overweight for such a long time now, but I just want my body to genuinely be healthier.

And now David is on such a health kick hes aiming for a very slinky 10 stone goal weight.

He joked: I literally want to be dodging grids walking down the street!

During the show David also opened up about receiving homophobic abuse in the street and discussed how he copes with such disgusting comments.

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He said: Im quite hard faced really and I dont really care what people think. What you see is what you get. I guess in this industry for a lot of people it can be quite difficult with trolling and abuse in the street and stuff like that.

Im kind of like really, dont really care what you think, this is who I am, like it or lump it kind of thing. If you dont like what you see then swivel! I mean Im not bothered.

There has been a couple of times where its kind of affected me where its been like really, really bad, but then I just think, what you honestly think Im gonna let you change my life? Absolutely not. What you see is what you get, end of.

More:
Ibiza Weekenders David Potts reveals two and a half stone weight loss after working out so hard he almost th - The Sun

Sweet potatoes and pomegranates are two healthy and delicious fall foods to add to your weight-loss diet.

Ah, fall the season of apple cider doughnuts, pumpkin spice lattes and hearty casseroles. Throw in the start of the holiday season (hello, Halloween candy!) and it may not seem like the best time of year to buckle down on your weight-loss efforts.

There's good news, though: Autumn is also bursting with nutritious foods that easily fit into a healthy lifestyle. So yes, you can enjoy the flavors of the season and see progress on the scale.

Here are seven of the best fall foods for weight loss and tips for how to enjoy them.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

It's fall and that means the store shelves are exploding with all things pumpkin. The sight of this orange gourd may send you spiraling into thoughts of high-sugar coffee drinks, but in its whole form, it's actually an extremely healthy food. Pumpkin is high in beta carotene, which is converted into vitamin A in the body a powerful antioxidant.

A half cup of pumpkin also provides 3.6 grams of fiber, which is pretty impressive. The fiber in your diet may be a good indicator of how successful you will be with your weight loss. An October 2019 study published in The Journal of Nutrition concluded that fiber intake helped more individuals stick with their diet plan and that eating more fiber promoted weight loss.

Try adding canned pumpkin to your morning smoothie to get that extra burst of fiber and vitamin A in your day. This Fall Pumpkin Smoothie has 9 grams of fiber and 30 grams of protein a win for crushing morning hunger.

If your fall apple picking outing leaves you swimming in the round fruit, that's a good thing. Like pumpkins, apples are full of fiber (one medium fruit has 4.4 grams), and they're also high in water and phytonutrients, which make them an ideal weight-loss food.

In fact, it might be worth adding an apple a day to your diet. A September 2015 Harvard study published in PLOS Medicine found that individuals who ate certain fruits (apples being one of them) lost weight without making significant changes to their diet. The researchers concluded that high-fiber fruits have a positive effect on weight loss.

Since apples contain fiber on both the flesh and the peel, you want to make sure you are eating both. Try baking your apples and adding in even more fiber with oats and nuts, like these Healthy Stuffed Baked Apples by Kelli Shallal, RD. These are perfect for a weekend breakfast and a great way to jumpstart your fiber intake for the day.

It's no wonder pomegranate arils are often called rubies. Their deep red color shows immediately that they are bursting with nutrients. Indeed, pomegranates have been studied for their antioxidant and anti-inflammatory effects.

There is no conclusive research to show that pomegranate arils or juice can directly help you lose weight, but they do have an impact on your gut health, and getting your gut healthy can definitely help with your ability to lose weight.

Pomegranates have been shown to increase the growth of Bifidobacterium and Lactobacillus, two important bacteria in the gut, according to February 2020 research published in Foods.

Try sprinkling pomegranate arils on your morning oatmeal and in smoothie bowls, savory casseroles and salads. Toby Amidor, RD, gives you a burst of fall flavors in her Turkey, Walnut, and Pomegranate Salad, which is sure to become a lunchtime favorite.

Go easy on calorie-heavy toppings like cheese and sour cream to help make chili a weight loss-friendly meal.

Image Credit: OksanaKiian/iStock/GettyImages

Chili the quintessential fall food. While you might not be tailgating this year, this football game staple tells you cooler temps are here. Chili may not be the obvious choice for a food that can help you with your weight-loss goals, but it just might be your secret weapon.

When loaded with vegetables, beans and lean meat, it is the complete package for a balanced dinner with complex carbohydrates and protein, both of which help keep you fuller longer (aka less likely to reach into the cookie jar).

When the air is crisp, try this Vegetarian Chili with Red Lentils from Marie Dittmer, RD. This spicy chili is loaded with vegetables, beans and lentils for a fiber- and nutrient-filled dinner, perfect to keep you on track.

Brussels sprouts are in a family of vegetables called cruciferous vegetables. This family also includes broccoli, cauliflower, kale and cabbage.

Cruciferous veggies may help you lower the inflammation in your body, according to a May 2014 study published in the Journal of the Academy of Nutrition and Dietetics. The research indicates that women, in particular, who had higher intakes of cruciferous vegetables had lower markers of inflammation.

If you have chronic inflammation the kind that stays around for a while you may find it harder to lose weight. There is a clear link between weight gain and inflammation, according to Harvard Health Publishing, so lowering inflammation with anti-inflammatory green vegetables like Brussels spouts is a good start.

If you've been hesitant to jump on the Brussels sprouts train, there are a multitude of ways for you to enjoy them. Gone are the days of simply boiling these tiny cabbages. Now, roasting is the way to go. Sharon Palmer, RDN, pairs delicious and warm fall flavors perfect for any weight-loss plan in her recipe for Maple and Balsamic Roasted Brussels Sprouts.

Sweet potatoes are often thought of as a good substitute for the white potato. The truth is, they are both starchy vegetables and both have impressive nutrient profiles. The sweet potato is much less abused when it comes to processing, though (looking at you, french fries and potato chips).

Sweet potatoes are low in calories (103 for a medium size) and have an impressive 15 percent of your daily value of fiber per serving. What makes sweet potatoes an ideal food for weight loss is the water content they're anywhere from 62 to 75 percent water, per a June 2019 review in Food Science & Nutrition. This means they are a satisfying option for meals and you are less likely to overindulge.

Sweet potatoes are a favorite for fall menus, but they don't have to be drenched in butter or slathered in marshmallows to be delicious. There are healthier ways to eat them, such as roasted, mashed or added to your favorite soups.

Sweet potatoes are also delicious stuffed yes, you heard that right. Take the time to bake your sweet potatoes and stuff them with veggie chili, broccoli or try a recipe from Chrissy Carroll, RD, for BBQ Ground Beef Stuffed Sweet Potatoes.

A warm breakfast is always a good idea when the temperatures drop, and oatmeal is an excellent option when you're working to lose weight. It has a special type of fiber called beta-glucan. While beta-glucan may not directly help you lose weight remember it's all about overall diet quality it can help.

Beta glucan is known to help regulate blood sugar and keep you fuller for longer periods of time. This makes it a great addition to all types of diets.

It doesn't matter if you prefer old-fashioned, steel cut or quick-cooking oats, you still get the same nutritional benefit. You can also blend up oats into flour and add them to any recipe that calls for all-purpose flour and doesn't require the gluten for texture, like meatballs or the topping to your apple crumble.

If you choose to buy instant oatmeal packets in the store, opt for the lower sugar choice to control the amount of added sugar in your diet. And keep in mind that making your own flavored oatmeal is so easy and affordable, and it helps you control what exactly goes in your oatmeal.

If you are really wanting to kick fall into high gear, chai flavors will have you curling up under your favorite throw and reaching for your fuzzy slippers. This Chai Spiced Pumpkin Seed Almond Muesli by E. A. Stewart, RD, will make you happy that sweater weather has arrived.

Read more:
7 Best Foods to Add to Your Weight-Loss Diet This Fall - LIVESTRONG.COM