​Five foods to help you lose weight

Weight loss is a simple equation. Basically, you need to take in fewer calories than you expend. This is known as being in a caloric deficit. With that in mind, how do we choose foods that aid this process, both in the short and long term. Certain foods can help you lose weight, as they make you feel fuller for longer and help curb those cravings. Here's some of the best options! 
 
1. Beans
They are an inexpensive, filling, and versatile protein source. Beans are also high in fiber and slow to digest. That means you feel fuller for longer, which may stop you from eating more or giving in to cravings. White, black, kidney and baked beans are all good options. 
 
2. Dark chocolate 
Yes, chocolate can help you lose weight! If you want to enjoy some chocolate between meals try to pick a square or two of dark over the normal milk version. In one recent study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.
 
3. Nuts
For a great snack on the run, take a small handful of cashews, peanuts, walnuts, or brazil nuts. Research shows that when people munch on nuts, they automatically eat less at later meals. Nuts are a good source of omega 3 also. There's no excuse to not try a few of them the next time the weekly shop comes around! 
 
4. Fruit 
Full of fibre and antioxidants, fruit is packed full of flavour and colour. Try pineapple, banana, oranges, grapes and apples amongst others. Fibre helps to increase satiety, which means we stay fuller and more content for longer, meaning less cravings.
 
5. Yogurt 
Whether you prefer Greek or traditional, yogurt can be good for weight loss or maintenance. Try mixing a small bowl with some flaxseed, berries and granola for the complete snack. A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss. That doesn't prove that yogurt caused weight loss, but it definitely stood out among the other foods tracked!
 
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