Strategic Food Choices for Maximum Weight Loss: New Research Findings Tout the Benefits of Eggs, Soy, and Soup

At any given time, it is estimated that 45 million Americans are on a diet, meaning that about fifteen percent of the population consider themselves to be actively in pursuit of weight loss. But if you were to ask each of these dieters what they are doing to lose weight, chances are you?d be given a slightly different response from each person.

In truth, there are as many different weight-loss-oriented diet plans out there as there are dieters. Even among those who are following popular plans such as Weight Watchers, Atkins, or the South Beach Diet, each individual tends to make modifications and changes that make their eating plan unique.

Determining which eating plan is the most effective way to promote lasting weight loss is a process that has generated a substantial amount of controversy among researchers, physicians, and public health advocates in recent years. At the current time, the scientific literature on the subject is somewhat confusing. There are both advantages and disadvantages that have been linked to virtually all of the major weight-loss diets.

One thing that scientists can agree on is that some of the most effective changes dieters can make are also sometimes the smallest. Rather than undertaking a radically different approach to eating all at once, researchers recommend making incremental substitutions, such as gradually swapping healthier items for junk food, sweet treats, and other unhealthy snacks. In this way, you?ll be more likely to make these changes permanent, thereby increasing your chances of reaching your long-term weight loss goals.

But where to start? It can often be difficult to determine the types of healthy changes that will be most beneficial. This week, we?ll discuss three easy food substitutions that have been linked with successful weight loss in recent studies: eggs, soy and soup.

Starting Meals with Soup Can Cut Calories, Speed Weight Loss

One recent study indicated that dieters may be able to increase the effectiveness of their weight-loss efforts by beginning meals with a small portion of soup. The researchers identified myriad benefits associated with meals planned around a first course of relatively low-fat soups and stews.

In the study, participants who began their meals with soup were able to consume fewer total calories without experiencing hunger. The soup-eating subjects in the experiment ate an average of 20% less calories than did their non-soup-eating peers.

Scientists surmise that the low caloric density of most soups is likely the explanation for this effect. Because most soups are broth-based, they contain far fewer calories than many other types of food. People attain a feeling of fullness sooner, even though they may have consumed far fewer calories than if they had eaten solid foods alone.

Although the participants in the study were not overweight, the calorie reduction among soup eaters was significant enough to prompt the researchers to suggest further studies on the implications for dieters. In the meantime, those seeking to achieve weight loss may want to substitute soup for their typical first-course fare.

Moderate Consumption of Soy Products Linked With Weight Loss

A recent study conducted by researchers at the University of Illinois found a strong correlation between soy intake and weight loss. They found that a diet rich in certain key types of soy products actually served to speed up the metabolism, prompting the body to burn fat and calories at a more rapid pace.

Although the mechanism behind this outcome is not yet fully understood, researchers believe that soy may interact with key receptors in the brain that control the release of hormones in the body. Increased soy intake prompts the release of more hormones, which in turn serves to speed up the metabolism.

However, scientists caution that the long-term implications of a soy-rich diet are not yet fully understood. Until further studies can be conducted, it is best to maintain a moderate intake of soy-based products, limited to 3-5 servings per week.

Eggs for Breakfast May Help Dieters Shed More Weight

For decades, eggs were vilified by weight-loss experts as a food to avoid. Today, however, most researchers, physicians, and public health advocates have reversed that stance, touting eggs as a healthy, nutrient-dense food choice.

One recent study suggested that eggs may play a role in promoting faster weight loss, as well. A study conducted by Louisiana State University researchers found that overweight women who ate two eggs for breakfast as part of an ongoing diet plan were more successful in their weight-loss efforts than their counterparts who ate a bagel for breakfast

Indeed, the difference in the weight loss outcome of the two groups was significant. Those who ate two eggs for breakfast at least five days a week for the course of the eight-week experiment lost 65% more weight, had 83% greater reductions in waist circumference, and reported higher energy levels than their peers.

Experts recommend a low-fat preparation, such as poached, parboiled, or boiled eggs, to maximize the weight-loss benefits of an egg breakfast.

No matter what your personal preferences are, it?s likely that either eggs, soup, or soy products will appeal to your taste buds. Incorporate one of these proven weight-loss strategies into your diet today as a first step toward a new, healthier lifestyle.