Pulses: According to researchers at a Canadian university, consuming 3/4 cup (130 grams) a day of beans, peas, chickpeas or lentils led to a weight loss of 0.34 kgs or 340 grams in over six weeks. Pulses have a low glycemic index -- meaning that they are foods that break down slowly -- and can be used to reduce or displace animal protein as well as "bad" fats such as trans-fat in a dish or meal.