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What Foods Should I Eat If I Want to Lose 20 Pounds?

By Kristen Fisher ; Updated July 18, 2017

Losing 20 lbs. ultimately comes down to burning off more calories than you consume and that usually means a diet. To lose the weight and keep it off, you need to focus on foods that will satisfy and fill you up for the least number of calories while keeping your diet tasty and varied enough that you’ll be happy to stick with your new eating habits in the long term. To meet these goals, consume foods that are packed with protein, fiber and water and don’t underestimate the power of a little fat.


Eggs contain the perfect combination of protein and fat to fill you up for hours on a limited number of calories. A protein-rich breakfast of eggs can also help you lose more weight when eaten in place of a carbohydrate-based breakfast, according to an article published in "Allure" that cites research from the Pennington Biomedical Research Center of Louisiana State University System.


A buttery avocado provides a dose of heart-healthy unsaturated fat that can make your meals more satisfying. Not only are avocados a rich treat, their fat content can help prevent food cravings by stabilizing your blood sugar, according to ReadersDigest.com.


Grapefruits have long been associated with diets and weight loss and recent information published in "Allure" citing a study from the Laval Hospital Research Centre at Laval University indicates that eating grapefruit before a meal can promote weight loss. The study showed that people lost more weight eating half a grapefruit than those who drank grapefruit juice or a placebo juice before meals.


Nuts are rich in fiber, protein and fat, all of which work to make you feel fuller and more satisfied. They also have the added benefit of tasting like a rich, indulgent treat, which is essential for helping you stick to your diet. Because nuts are calorie-dense, limit yourself to a single serving per day.


Apples consist mostly of water and fiber, making them particularly filling for such a low-calorie food. Information published in "Allure" and citing research from Laval Hospital Research Centre showed that eating about 125 calories worth of apples 15 minutes before a meal can help you take in fewer calories.


Beans are a low-fat, low-calorie source of belly-filling fiber, plus they have all the benefits of being inexpensive, easy to prepare and versatile enough to be eaten in hundreds of ways. Try mixing beans into rice, stirring into soup or using as a baked potato topping.


White-meat chicken and turkey offer a tremendous dose of protein with limited calories and fat. This protein not only helps you feel full and stay full, the act of digestion burns calories since your body has to work harder to digest protein than fat or carbs, according to information from Joy Bauer, registered dietitian, and published in "Allure."

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