Overweight and obese individuals have an increased risk of heart disease, stroke, high blood pressure and diabetes. Losing weight reduces these risks. Weight loss is achieved by eating less calories and doing more exercise. Regularly including salmon, eggs, prunes, berries and almonds as part of a healthy, balanced diet may help promote weight loss.
Salmon
Salmon is an oily fish rich in healthy, omega-3 fatty acids. Omega-3 fatty acids may help improve your metabolism's efficiency and burn more fat. Wild salmon is richer in omega-3 fatty acids than farm-raised salmon. Aim for two servings of salmon weekly. Alternative sources of omega-3 fatty acids include flax seed and walnuts, says Fitness Magazine.
Eggs
Eating eggs for breakfast may promote weight loss, according to a 2007 study published by N. Dhurandhar and colleagues in the "The FASEB Journal." Overweight and obese people were put on a 1,000-calorie, low-fat diet and given either an egg breakfast consisting of two eggs or a bagel breakfast with no eggs for five days a week. After eight weeks, people given egg breakfasts experienced 65 percent more weight loss than people given bagel breakfasts. One egg contains only 68 calories, is rich in vitamins and minerals and provides a good source of high-quality protein, says the World's Healthiest Foods.
Prunes
Prunes, or dried plums, are sweet, sticky, chewy and nutritious and are a good source of soluble dietary fiber. A 42-g serving of prunes provides between 10 percent and 15 percent of the daily value for dietary fiber. Soluble fiber increases the time it takes for food to leave the stomach, making you feel fuller for longer after a meal. Prunes help prevent overeating and subsequent weight gain, according to the World's Healthiest Foods.
Berries
Berries are high in fiber, which helps you absorb fewer calories from other foods you consume. Fiber binds to food particles and removes them from your body before they are completely digested. Aim to eat a minimum of half a cup of berries daily. Include strawberries, raspberries, blueberries, gooseberries, blackcurrants and boysenberries, says Fitness Magazine.
Almonds
Almonds are tasty and nutritious nuts. Their fiber and protein content helps promote a feeling of fullness. Almonds are also a good source of the mineral magnesium, which stabilizes blood sugar levels and reduces food cravings. The structure of an almond's cell walls appears to help prevent all of the fat in the nut being absorbed. Try eating 1 oz. of almonds daily, or about 23 nuts, which contains approximately 160 calories, suggests Fitness Magazine.
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