Foods that May Aid in Fat Loss

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 Loss

Zemel 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.


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

Antonio J, Ellerbroek A, Silver T, Orris S, Scheiner M, Gonzalez A, Peacock CA (2015). A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women--a follow-up investigation. J Int Soc Sports Nutr. 12:39.

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.

Garcinia Cambogia (Tamerin fruit)

Reported benefits include: decrease cortisol, increase serotonin, suppresses appetite by decreasing lipton resistance, inhibits fat gain, improved mood and sleep, increased glycogen formation, possible increase of muscle mass via enhanced glycogen storage, improved blood lipids. Although several studies show that Garcoma Cambogia extract is associated with body weight and fat loss in both experimental animals and humans, placebo-controlled clinical trials have not reported the same outcomes.

Márquez F, Babio N, Bulló M, Salas-Salvadó J. (2012). Evaluation of the safety and efficacy of hydroxycitric acid or Garcinia cambogia extracts in humans. Crit Rev Food Sci Nutr. 2012; 52(7): 585-94

Hydroxycitric acid

Derivative of citric acid that is found in a variety of tropical plants including Hibiscus subdariffa and the fruit rind of Garcinia cambogia. A 12 week randomized, double-blind trial revealed no statistically significant difference in overweight men and women recieving 1500 mg of hydroxycitric acid per day and those receiving placebo.

Heymsfield SB, Allison DB, Vasselli JR, Pietrobelli A, Greenfield D, Nunez C (1998). "Garcinia cambogia (hydroxycitric acid) as a potential antiobesity agent: a randomized controlled trial". JAMA 280 (18): 1596–600.

Common weight loss supplements

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

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