Tips from Livewell Nebraska: 10 foods to fuel weight loss

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Seeing all of the “miracle” diet products on infomercials can make a person wonder whether anything can actually promote weight loss.

Yes, say nutrition experts. What we eat or drink can keep us full and provide energy to stick to a diet. However, there's no need to call a toll-free number and order expensive products, dietitians say.

Here are 10 foods to make a part of any weight-loss regimen.
Beans
Beans are loaded with fiber — 15 grams in a cup of cooked black beans, for example. Fiber-rich beans create a bulking sensation so you feel full; more fiber means less hunger, according to David Grotto, registered dietitian in the Chicago area.
Want more evidence? “Bean-eating cultures historically have been thinner,” said Grotto, author of “101 Optimal Life Foods.”
Almonds or almond butter
This nut, rich in monounsaturated fat, keeps blood sugar from spiking and provides satiety, according to Brittany Glassett, registered dietitian with Porter Adventist Hospital in Denver. She recommends spreading almond butter on apple slices for a snack.
Eating almonds reduces hunger and increases fullness, according to studies (reported several years ago in the “American Journal of Clinical Nutrition”).
Quinoa
This trendy grain is high in protein and fiber to keep people feeling full and energized, Glassett said. It's also fast cooking, which is a virtue when a person is ravenous.
Old-fashioned rolled oats
Again, it's the high-fiber content that helps oats score as a diet food. The grain's warm, comforting qualities are also assets, making you feel cozy as you eat less.
If you want a real treat within diet range, top a serving of oatmeal with a tablespoon of almond butter, Glassett said.
Soy nuts or edamame
(Edamame is fresh green soybeans)
Soy's combination of protein, fat and carbohydrates makes it an excellent snack. “It's loaded with B vitamins, which are needed in energy production,” Grotto said.
Water
If you're frequently exhausted, you might have a water — not calorie — deficit, according to Grotto. To feel full and get relief from dehydration, make sure to drink enough water.
Whey
The thin, watery liquid component of milk has special benefits for dieters.
“It provides signals (to the body) that affect both short- and long-term food intake regulation,” said Grotto, citing research.
Milk contains whey, of course, but you'll get a higher concentration by eating cottage cheese, he said.
Avocado
Although the fruit gets a “bad rap” for weight loss, it's rich in monounsaturated fat, which is very satisfying, according to Glassett. Limit yourself to a quarter of an avocado for a serving.
Spices
Hot red pepper flakes promote fat burning and suppress hunger, Grotto said. Add a pinch to a bowl of plain popcorn.
Chocolate