Foods that May Aid in Fat Loss

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Cold water

Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J (2003). Water-induced thermogenesis. J Clin Endocrinol Metab. 88(12):6015-9.

Milk, dairy products & calcium rich foods

Foods that May Aid in Fat LossZemel MB, Richards J, Mathis S, Milstead A, Gebhardt L, Silva E (2005). Dairy augmentation of total and central fat loss in obese subjects. Int J Obes Relat Metab Disord. 29(4):391-7. Related Articles, Links

Zemel MB, Thompson W, Milstead A, Morris K, Campbell P (2004). Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Obes Res. 12(4):582-90.

Zemel MB (2003). Role of dietary calcium and dairy products in modulating adiposity. Lipids. 38(2):139-46.

Skinner JD, Bounds W, Carruth BR, Ziegler P (2003). Longitudinal calcium intake is negatively related to children's body fat indexes. J Am Diet Assoc. 103(12):1626-31.

Melanson EL, Sharp TA, Schneider J, Donahoo WT, Grunwald GK, Hill JO (2003). Relation between calcium intake and fat oxidation in adult humans. Int J Obes Relat Metab Disord. 27(2):196-203.

Zemel MB (2002). Regulation of adiposity and obesity risk by dietary calcium: mechanisms and implications. J Am Coll Nutr. Apr;21(2):146S-151S.

Garcinia Cambogia

  • Tamerin fruit
  • Studies show loss of 4 lbs or 2-3 times weight loss when combined with diet and exercise regimen
  • Decrease cortisol, increase seratonin
  • Suppresses appetite by decreasing lipton resistance
  • Inhibits fat gain
  • Improved mood and sleep
  • Increase glycogen formation
    • Possible increase of muscle mass via inhansed glycogen storage
  • Improve blood lipids

Almonds

Wien MA, Sabate JM, Ikle DN, Cole SE, Kandeel FR (2003). Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. Nov;27(11):1365-72.

Fruits & vegetables

Rolls BJ, Ello-Martin JA, Tohill BC (2004). What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutr Rev. 62(1):1-17.

Higher fiber foods

Slavin JL (2005). Nutrition. Dietary fiber and body weight. 21(3):411-8.

Low energy dense foods

Ello-Martin JA, Ledikwe JH, Rolls BJ (2005). The influence of food portion size and energy density on energy intake: implications for weight management. Am J Clin Nutr. 2005 Jul;82(1 Suppl):236S-241S.

Rolls BJ, Roe LS, Beach AM, Kris-Etherton PM (2005). Provision of foods differing in energy density affects long-term weight loss. Obes Res. 13(6):1052-60.

Rolls BJ, Drewnowski A, Ledikwe JH (2005). Changing the energy density of the diet as a strategy for weight management. J Am Diet Assoc. 105(5 Suppl 1):S98-103.

Rolls BJ, Roe LS, Meengs JS (2004). Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. J Am Diet Assoc. 104(10):1570-6.

Protein rich foods

Feinman RD, Fine EJ (2004) "A calorie is a calorie" violates the second law of thermodynamics. Nutrition Journal. 3:9.

Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, Christou DD (2003). A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. 133(2):411-7.

Skov AR, Toubro S, Ronn B, Holm L, Astrup A (1999). Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. Int J Obes Relat Metab Disord. 23(5):528-36.

Low carbohydrate diets

Samaha FF, Iqbal N, Seshadri P, Chicano KL, Daily DA, McGrory J, Williams T, Williams M, Gracely EJ, Stern L (2003). A low-carbohydrate as compared with a low-fat diet in severe obesity. N Engl J Med. 348(21):2074-81.

Bravata DM, Sanders L, Huang J, Krumholz HM, Olkin I, Gardner CD, Bravata DM (2003). Efficacy and safety of low-carbohydrate diets: a systematic review. JAMA. 289(14):1837-50.

Foster GD, Wyatt HR, Hill JO, McGuckin BG, Brill C, Mohammed BS, Szapary PO, Rader DJ, Edman JS, Klein S (2003). A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med. 348(21):2082-90.

Brehm BJ, Seeley RJ, Daniels SR, D'Alessio DA (2003). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. J Clin Endocrinol Metab. 88(4):1617-23.

Green tea

Nagao T, Komine Y, Soga S, Meguro S, Hase T, Tanaka Y, Tokimitsu I (2005). Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men. Am J Clin Nutr. 81(1):122-9.

Common weight loss supplements

Saper RB, Eisenberg DM, Phillips RS (2004). Common dietary supplements for weight loss. Am Fam Physician. 70(9):1731-8.


Abstracts to all journal articles cited here can be found on our Links Page.

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