No, we are advising dieters lose weight by eating more chocolate soufflés. But there are plenty of other things to add to your diet can help you lose weight, including food and drink with superpowers.

Fiber

The benefit: People who were encouraged to increase fiber intake, but we said that reducing calories achieved an average of four pounds of weight loss over four months, according to the analysis in the review of over 100 Nutrition studies. “We should consume 20 to 30 grams of fiber a day, but most of us get about half,” says Miriam E. Nelson, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University.
How does it help you lose weight: “The addition of fiber can lead to decreased spontaneous intake or excretion of calories in the digestive system, or both,” says study author Edward Saltzman, director of clinical nutrition at Tufts Medical Center. Good sources include whole grain breads, whole wheat pasta, cereals dietitian approved, brown rice, fruits and nuts.

Chicken, beans and fish

The benefit: Women who consumed 120 grams of protein a day and regular exercise lost an average of 21.5 kilos in four months, 6.5 pounds more than women who consumed the exercise of an equivalent number of calories in a diet high in carbohydrates. The protein group also lost more weight in the abdominal area (keeping all the muscle mass) than the group of carbohydrates did, according to a study in the Journal of Nutrition.
How does it help you lose weight: “Your body has to work harder to digest protein than carbs and fat, so that the protein actually burns more calories,” says Joy Bauer, registered dietitian and author of Joy Bauer’s Food Cures (Rodale Books). “And because it takes a while to digest, but also makes you feel full longer.” Eating protein also may signal that your stomach produces less ghrelin, a hormone that stimulates appetite, researchers report in the Journal of Clinical Endocrinology & Metabolism.

Olive And Avocado oil

The benefit: As the protein, fat increases satiety, the pleasant feeling that fills us with signs to put the fork down. So having a lot of good fats, such as avocado oil or olive oil, can help you feel full.
How does it help you lose weight: fat causes the release of certain hormones in the gut that tell the brain that has had enough, “says Christine L. Pelkman, assistant professor of nutrition at the State University of New York at Buffalo. By slowing the absorption of carbohydrates in the blood, fat also stabilizes blood sugar and thus, mood swings that can contribute to cravings and overeating. 25 to 35 percent of their calories from fat (for a diet 1,800 calories, which is 50 to 70 grams a day), most of which should be unsaturated, olives and olive oil, nuts, vegetables and oily fish like salmon. Some good choices include a tablespoon of oil Olive (14 grams), a quarter cup of almonds (18 grams), or half an avocado (15 grams).

Eggs

The benefit: From the day the eggs may trigger weight loss. Volunteers substantially cut calories from their diets while eating breakfast eggs lost an average of six kilos in eight weeks, three and a half pounds compared to a similar diet group consumed equivalent calories of breakfast bagel instead. The food consisted of eggs of two eggs and two pieces of toast with low-calorie fruit jam, breakfast was a bagel others, a spoonful of cream cheese, and less than one serving of nonfat yogurt. The egg-eaters also reduced their waist measurements of 83 percent more than the bagel group, according to the study of the Pennington Biomedical Research Center Louisiana State University System.
How does it help you lose weight: Researchers still do not understand exactly why, but also found that people who eat eggs instead of a bagel in the morning will consume fewer calories over the next 24 hours. “Most of us eat 60 percent of our daily protein after 6 PM,” said Donald K. Layman, a professor of nutrition at the University of Illinois at Urbana-Champaign. “But there must also be earlier in the day so it is less likely to snack later.” We recommend at least 30 grams of protein at breakfast (where the average American woman has less than ten grams), the perfect time to add some eggs.

Soup

Benefit: Research has shown that a bowl of soup before a meal can keep your appetite under control. In a study conducted at Pennsylvania State University, participants ate vegetable soup with chicken broth, broccoli, potatoes, cauliflower and carrots. Women who began his lunch with a portion of one and half cup of it, around 129 calories, reduce calorie intake of their meal by 20 percent.
How does it help you lose weight: You feel full of relatively few calories. You may want to try this with a vegetable soup and chicken, as we can not make any guarantees when it comes to broccoli cheddar.

Grapefruit and apple

The benefit: The diets like Atkins and South Beach discard the fruit as a “food to avoid,” but most experts agree. Fruit is mainly composed of water and fiber, it fills you up without adding calories. In a study of six years at the Laval Hospital Research at Laval University in Quebec, which increased their intake of fruits, whole fruit not just juice, put less weight than those who ate little or no fruit. The scientists found no clear relationship between the same vegetables and weight loss, perhaps because they are more easily paired with butter or cream sauces.
How does it help you lose weight: Grapefruit, in particular, has always been shrouded in mystery to lose weight, and now there is no evidence to support claims. Volunteers in the study ate half a grapefruit or eight ounces of grapefruit juice three times daily before each meal. After three months, eating grapefruit had lost an average of 3.6 kilos and drinking juice from an average of 3.3 pounds, while subjects who drank a placebo juice had lost nearly half a pound. The researchers speculate that the effect may be attributable to certain chemical properties of grapefruit. If the consumption of all that grapefruit does not seem possible, simply try to work wearing an apple as a snack prelunch. People who ate about half and half peeled, sliced ​​apples (worth about 125 calories) 15 minutes before serving tortellini dish consumed an average of 187 calories less food than those who had mashed apple juice, or nothing.

Cereal

The benefit: bites at night in a study at Wayne State University in Detroit were asked to eat a cup of cold cereal without sugar with two thirds of a cup of low fat milk at least 90 minutes after dinner. (The cereals had 100 to 135 calories, 2 to 6 grams of protein, and 23 to 32 grams of carbohydrates.) After a month, had poured an average of two pounds, compared to less than half a pounds by others who continued their regular eating habits and consume less than 100 calories at night and 400 calories less per day.
How does it help you lose weight: You may have something to play for snacks at night is not a tray of brownies. But night time is not the only cereal can help you lose weight, a container in the morning can be helpful, too. A study recently published in the American Journal of Clinical Nutrition found that subjects who consumed a high fiber cereal for breakfast had suppressed appetite and improve blood glucose response after eating the pizza 75 minutes later. High in fiber and low in sugar, fiber, Total, Wheaties, and Kashi Go Lean nutritionists top lists of the best cereals to choose from at any time.

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