I did a lot of research on this subject because we all know what they say – today will be contradicted tomorrow. With that, and knowing what I eat to stay healthy, this article is about, what I believe, are the best foods to help with weight loss.
Eggs – Once considered bad, eggs are now considered one of the best foods to eat. They are incredibly nutrient-dense and high in protein and good fat, which help you feel full. In a 2020 study that included 50 people who were overweight or had obesity, it was found that eating eggs and whole grain toast for breakfast, instead of cereal, milk, and orange juice, increased feelings of fullness.
Greens – Leafy greens, such as kale, spinach, and collard greens are packed with fiber and nutrients that can help keep you feel satisfied and hydrated. Leafy greens contain thylakoids, which are plant compounds that leave you feeling full.The leafy greens are also loaded with nutrients.
Vegetables – Vegetables, such as broccoli, cauliflower, and cabbage, are high in fiber and are incredibly filling. These vegetables are great to include in your diet if you want to lose weight because they are high in fiber and low in calories.
Fish – Fish is loaded with high quality protein, healthy fats, and other important nutrients. That combination keeps you feeling full, and fish is great for managing your weight. Most, if not all seafood, supplies a significant amount of iodine, which is necessary for maintaining thyroid function and metabolism. This is one of my top five foods for weight loss and overall health.
Chicken and other meats – Chicken breast and other lean meats, such as tenderloin and flank steak pack protein and iron, and have less saturated fat than other cuts of meat. All of these qualities make them great options to support weight management. Red meat should be eaten in moderation.
Cooking methods – Opt for healthier cooking methods, such as baking, roasting, grilling, or sautéing. This will help prevent any negative health effects. Again, these meats are also a great way to get your iron.
Beans – Beans and other legumes, such as lentils, black beans, and kidney beans, can be beneficial for weight loss. These foods tend to be high in protein and fiber. Beans are also great for making you feel full.
Soups – A 2007 study notes that incorporating a vegetable-based clear soup before your meal can also be a way to feel fuller and eat less, overall, which may promote weight loss. Broth-based or tomato-based soups are better for weight management. Avoid creamy or cheesy soups. These are loaded with calories and fat.
Avocados – Not only are avocados rich in heart-healthy fats, but they also have a lot of water and fiber, which make them very filling. Additionally, they help your body absorb important fat-soluble vitamins. They also contain many important nutrients, including potassium, which is important for managing blood pressure and promoting heart health. Avocados are one of those foods we consider a “good” fat.
Nuts – Nuts are high in heart-healthy unsaturated fat, and provide a good source of protein, fiber, and other plant compounds that benefit heart health. Studies have shown eating nuts can help improve metabolic health and even promote weight loss. But as with any high fat food, it’s a good idea to be mindful of portion sizes when eating nuts, and to stick to the recommended serving size of 1 ounce.
Whole grains – Recent studies indicate that a diet rich in whole grains can help support weight loss much more than refined grains. That’s because they’re loaded with fiber and contain a decent amount of protein. The best whole grains are oats, brown rice, and quinoa.
Fruit – Most fruits have properties that make them great for helping you reach or maintain a moderate weight. Even though fruits contain sugar, it is natural sugar, and they’re low in calories and loaded with nutrients. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.
Greek yogurt – Greek yogurt is great for weight management. Certain types of yogurt contain beneficial live and active probiotic bacteria cultures that can help improve your gut function. Consider choosing full fat yogurt. If you are adding nuts and seeds, you may want to opt for the lower fat yogurts, because the nuts and seeds add plenty of healthy fats.
I am going to contradict myself because I do believe you should always opt for the full fat of any food. The low fat and sugar free foods are usually substituted with ingredients that can be harmful. I believe that it is always best to have the real thing, just less of it.
“I can’t control everything in my life, but I can control what I put in my body.”
This is a choice we can make and do make. Make it good!
“What you eat for your inside, is what you wear on your outside.”
