"Bad" foods can help you lose weight

Seductive foods seem to lurk at every turn, especially when you’re trying to lose weight, but many foods that have a bad reputation aren’t so terrible after all. Learn which tempting treats can actually help you lose weight and keep it off.

Eggs

When it comes to healthy eating, few foods have sparked as much debate as eggs. The latest research [1] suggests an egg a day is safe and nutritious for most adults - and if you eat that egg for breakfast, you’ll boost your odds of losing weight. The reason: eggs are packed with protein, which takes time to digest. Eating protein in the morning keeps you feeling full, so you eat less during the rest of the day.

Steak

For years, health experts have been telling us to eat less red meat, but steak is not always bad for the waistline. In fact, a lean cut of beef has little more saturated fat than a similar size skinless chicken breast. Like eggs, steak is loaded with protein and can keep you feeling full longer. To get plenty of protein with less fat, choose T-bone, sirloin or other extra-lean cuts - and limit portions to the size of your palm.

Pork

Here’s a case where the meat itself is not what it used to be. Today’s cuts of pork tenderloin are 31% leaner than 20 years ago. That makes this white meat a lean source of protein with benefits similar to those of lean beef.

Pasta

Rather than avoiding pasta when you're dieting, make the switch to wholegrain. Research suggests people who eat several servings of wholegrain foods per day may be more likely to slim down and maintain healthy weights. According to one study, eating whole grains rather than refined grains can also help burn tummy fat. Participants also increased their intake of dietary fibre and magnesium.

Nuts

Nuts may be high in fat, but it's the good kind. And they are also rich in protein and fibre, which can help stabilise blood sugar. Yes, you'll get a few extra grams of fat from munching on a handful of nuts, but it’s worth it if it helps you avoid reaching for biscuits or other sweet snacks. Even peanut butter can be a dieter's friend. Studies [2] show small amounts of this favourite food can control hunger without causing weight gain.

Cheese

Dieters often try to cut calories by cutting out calcium-rich dairy foods but some studies [3] suggest this is a mistake. One theory is that the body burns more fat when it gets enough calcium, so eating low-fat cheese, yoghurt and milk may actually contribute to weight loss. Calcium supplements don’t seem to yield quite as good benefits, so calcium-rich diets may have other factors at work as well.

Coffee

Coffee only falls in the "bad" category when you mix in milk, sugar or flavoured syrups. If you drink it black, you get a metabolism boost without added fat and calories. If you're not a fan of black coffee, add a drop of skimmed milk.

Bad foods – good portions

Just about any “bad” food can be part of your weight loss plan if you stick to small enough portions. In fact, dieticians advise against banning your favourite treats. Depriving yourself of the foods you crave could set you up for failure. A better strategy is to set limits on quantity - for example, one chocolate truffle a day - and stick to them.

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