Need to fit into that little black number or your new sexy bikini? Certain foods can help you on the road to a healthier weight. While these nutritious foods should form part of your diet anyway, this list might just give you a little more reason to put them in your shopping trolley.

Just remember that there are many other factors that contribute to a healthy weight. Diet, and certain foods that could play a role in terms of weight loss, will do little if you’re still inactive or if the rest of your diet consists of high-fat, calorie-dense foods. Like all things in life, it’s about balance.

Also take note of the fact that some of the research results listed below need to be confirmed by further studies and that firm conclusions can’t be made as yet:

Dairy
More and more research is linking a diet rich in dairy products to healthy weight management, but the topic remains controversial.

According to Dr Michael Zemel, who recently spoke at the Pasteur Institute in Paris, dairy can help reduce body fat. It is believed that the calcium in milk, yoghurt and cheese plays a key role in terms of this effect.

It’s important to note, however, that many cheeses have a high fat content and that excess consumption may actually lead to weight gain. While more research is being done to test the effects, it’s probably safer to recommend fat-free and low-fat milk and yoghurt in terms of weight loss.

Fat-free milk/yoghurt, which has more or less the same amount of calcium as full-cream milk/yoghurt, is a good way in which weight-conscious consumers can include more calcium in their diets.

High-fibre foods
A diet high in fibre-rich foods, such as fruit, vegetables, pulses and whole-grains, is associated with lower body fat stores, according to research by the University of Texas.

And another study, this time from the Maryland Medical Research Institute, shows that teenage girls who eat high-fibre cereal for breakfast are more likely to maintain a healthy body mass index (BMI) over a period of ten years.

Fibre can be defined as complex carbohydrates that can’t be digested or absorbed by the body. It is believed that because fibre provides bulk in the diet (without adding calories) it has a satiating effect on appetite.

Apart from possibly helping you to maintain a healthy weight, fibre also helps to keep the digestive system regular.

Almonds
A few almonds a day could help you to maintain a healthy weight. Recent research shows that these nuts, which are a good source of healthy fats, may enhance a feeling of fullness.

An American study tested almonds’ effect on weight loss by supplementing overweight women with two servings of almonds a day for ten weeks.

The researchers found that there were no changes in energy intake or body weight in the almond-eating women, and came to the conclusion that the women found the almonds filling. This meant that they consumed fewer calories at other meals.

But, like all nuts, almonds have quite a high energy value. So, while they could have an important role in the diet – especially if they replace other calories – you should still limit your intake.

Spicy foods
When one eats spicy foods, it leads to a process called thermogenesis – heat generation. This process burns more calories, which can help to keep unwanted kilos in check.

Researchers from Maastricht University in Holland and Laval University in Quebec recently reviewed studies that looked at the effects of capsaicin, black pepper, ginger and mixed spices in terms of energy balance and thermogenesis.

The results available seem to indicate that capsaicin, the compound that gives red chilli pepper its kick, leads to greater heat generation, which burns more calories immediately after a meal.

Black pepper, on the other hand, seems to stimulate metabolism, while ginger also has thermogenic properties. And, like black pepper, mixed spices have a positive impact on metabolism.

But be warned: spicy foods could be dangerous, especially if you suffer from heartburn or a gastrointestinal tract disorder (e.g. peptic ulcer). If, however, you’re given the “all-clear” by your doctor, there’s no reason why you shouldn’t include more chilli, black pepper, ginger and spices in your diet.

Via www.health24.com