The foods that support weight control

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Who does not want to know about foods that support weight control? While this is very different to foods that will help you lose weight (there is not one food that will help you lose significant amounts of weight), it can be most useful to know which key foods will help to keep you full; potentially play a small role in fat metabolism and keep you satisfied so you are not tempted to stray too far from a calorie controlled diet. While some of the key foods that made the list may make perfect sense, there may also be a few that surprise you!

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Not only do oats have a low glycaemic index which means they help to keep glucose levels tightly controlled and help to leave you full for several hours after eating them but a single serve of oats each day provides you with a substantial amount of soluble fibre; the type of fibre known to help reduce blood cholesterol levels and support weight control long term.

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Avocados are a rich source of Vitamins B for energy and Vitamin E for skin and heart health and are often described as “a healthy alternative to butter”, as they are a rich source of monounsaturated fat, the type of fat shown to enhance heart health. Recently new research has also shown the potential benefits of eating an avocado when it comes to weight loss – dieters who consumed 1/2 an avocado at lunch reported feeling more satiated later in the day than non-avocado eaters in the Journal of Nutrition.


Soup, particularly vegetable based soups are a great option nutritionally as they combine a high nutrient density with a low energy density – this means that we get lots of key nutrients including vitamins and minerals for relatively few calories. And this benefit is proven when it comes to weight loss. Studies have repeatedly shown that when diners consume a low calorie vegetable based soup before their main meal that they consume up to 20% fewer calories at a meal. The reason is not complex, basically the bulk of the soup helps to fill us up so we eat less.


Any berries are a great choice nutritionally but blueberries in particular are packed full of antioxidants, Vitamin C and fibre whilst also being relatively low in calories and carbohydrates. It is also thought that the antioxidants catechins found in blueberries help to activate the genes within our abdominal fat cells that stimulate the fat burning cycle.

White fish

If weight loss is your goal, white fish is your superfood. Exceptionally high in protein, low in fat and calories, any type of white fish ranging from dory, perch, barramundi, sole, flounder and whiting served with plenty of vegetables equates to an extremely low calorie meal rich in filling protein and key nutrients.

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You will be hard pressed to find a more nutritionally complete, useful food than the humble egg. Packed with protein, key nutrients including zinc as well as 20 other vitamins and minerals, eggs can easily be incorporated into any meal and prepared in minutes. Specifically it is the amino acid leucine found in a serve of eggs that is thought to help bind insulin receptors in the body, helping to keep us fuller for longer after eating them and supporting weight loss.

Greek yoghurt

Greek yoghurt not only contains much less sugar than the average serve of store bought yoghurt but it is much higher in protein which helps to keep your blood glucose levels regulated throughout the day. An added benefit will come if you choose a variety of Greek yoghurt which also contains probiotics, the live bacteria that will help to feed the good bacteria in the gut and is thought to have a powerful role in optimal immune functioning and even weight control long term.

Cottage cheese

Often forgotten, humble cottage cheese is one of the most nutrient dense foods you can enjoy, with minimal calories especially on a low calorie weight loss eating regime. With a serve giving more than 16g of protein per ½ cup along with calcium, magnesium and Vitamin B12, adding a serve of cottage cheese into your day is a great way to bump your intake of essential nutrients for very few calories.

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