Weight loss can be tricky for many, with calorie restriction proving a tough task.
However, scientists have revealed how you can lose weight by adding this food to your diet plan.
Researchers found that eating legumes four times a week helped dieters lose a significant amount of weight compared to those that didn’t eat legumes.
What are legumes?
A legume is a type of plant, and is related to the pea.
Examples of legumes include black beans, baked beans, kidney beans, green beans, peanuts and snow peas.
In the study, thirty obese subjects with a BMI of around 32.5 ate different meal plans.
They ate a calorie-restricted diet for eight weeks, but while one group ate four servings of legumes a day, the other ate no legumes.
They were prescribed four weekly different cooked servings of lentils, chickpeas, peas or beans, of a portion size between 160 to 235g.
They found that the legume eaters lost more weight than the non-legume eaters.
Legumes have many health benefits aside from boosting weight loss.
They are high in iron, calcium, phosphorous, zinc and magnesium.
Legumes are low in saturated fat and high in antioxidants.
What is more they are high in fibre, which has also been proven to boost weight loss.
Various studies have recommended dietary fibre for weight loss.
The harder a fibre is for the body to breakdown, the more effective it is at filling dieters up and reducing the number of calories they eat.
Foods that are high in fibre
Whole grain rice
Whole grain cereal
A diet plan with protein could help you lose over a stone, according to experts.
High-protein foods such as eggs, chicken breasts and milk can all help you to slim down.
Luckily, experts have revealed that eating more of these foods – not less – can speed up your weight loss goals.
Sixty-five subjects, who are healthy, overweight or obese, took part in the trials and were split into groups.
Each group ate different low-fat calorie-restricted diets while scientists measured their weight loss.
One group ate a high-carbohydrate with 12 per cent protein, and another ate a high-protein diet, with 25 per cent protein.