Best Meals To Lose Weight

2

Like most people, I’m trying to lose weight by eating the best meals to lose weight . To try out the best meals I could find, I’ve cooked up a list of a few recipes you may enjoy. These meals have been hand picked based on several criteria including calorie count, cost per meal and whether or not they are healthy.

Here are 12 quick and easy healthy lunches for weight loss. These recipes will help keep you on track to meet your goals, have more energy and feel satisfied after a meal. Plus, each of these recipes is designed for success.

Best Meals To Lose Weight

Healthy bodies come in all shapes and sizes. While weight loss is not a magic bullet for health, and not everyone needs to pursue weight loss, it might be something you want to work toward to feel your healthiest.Coupled with regular movement, your diet can affect your health outcomes. (Just make sure to talk with a healthcare professional before making drastic changes!)

If losing weight is your goal, these 18 foods may help support a healthy weight loss journey, according to science.

1. Whole eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

These fears were rooted in misconceptions that overlooked how your body regulates cholesterol levels. Your body sources it, as needed, from your diet or your liver to maintain its baseline levels

While people with elevated baseline levels of LDL (bad) cholesterol should be more conscious of how much cholesterol they get in their diet, moderate egg consumption — between 7–12 eggs a week — has been proven safe for many people

Although a higher intake of eggs may raise the levels of LDL cholesterol in some people, eggs are one of the best foods to eat if you’re looking to reach or maintain a healthier weight.

Eggs are incredibly nutrient-dense. Interestingly, almost all its nutrients are found in the yolks — like choline and vitamin D — though egg whites deliver 4–6 grams of protein each

Because they’re high in protein and fat, they help you feel full

That’s key, because responding to your body’s internal fullness and hunger cues can help you reach or maintain a healthy weight. In other words, getting in the habit of eating when you’re hungry and stopping when you’re full can help your weight loss goal

A study including 50 healthy people with more weight showed that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — increased feelings of satiety (fullness) for the next 4 hours

Similarly, another study among 48 healthy adults found that those who ate an egg-based breakfast, either high or moderate in both protein and fiber, reported higher satiety than those who ate low fiber cereal and milk

Since feeling satiated can help combat overeating driven by feeling overly hungry, eating eggs may support your weight loss goals while also packing a ton of healthful nutrients into your day.

2. Leafy greens

Leafy greens include kale, spinach, collard greens, Swiss chard, and a few others.

They have several properties that make them perfect for reaching or maintaining a healthy weight. For example, they pack fiber and nutrients that keep you satiated and hydrated.

What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management in at least two human studies

It’s worth noting, however, that both studies are small, and participants took a 5-gram thylakoid supplement — the amount found in about 3.5 ounces (100 grams) of raw spinach

Those receiving even a single dose of the supplement reported better appetite management, resulting in weight loss

However, more research in humans is needed to understand the effect of thylakoids from food sources as a tool for achieving a healthy weight — as well as their long-term effects in supplement form.

In the meantime, leafy greens boast an assortment of fiber and micronutrients and are almost always a great addition to your diet

Adding leafy greens to your diet can help you feel satiated and reduce cravings for less nutritious foods. Learning to respond to your body’s internal cues of hunger and fullness can aid your larger healthy weight loss goals

If you’re taking medications, such as blood thinners like warfarin (Coumadin), speak with a healthcare professional or a registered dietitian about how many leafy greens you should eat daily to find the right balance.

Leafy greens are high in vitamin K, which may interact with your medication. Consistent vitamin K intake is key

3. Salmon

Fatty fish like salmon are incredibly nutritious and very satisfying.

Salmon is loaded with high quality protein, healthy fats, and various important nutrients. That combination keeps you satiated and can help you reach a healthier weight

Salmon is loaded with omega-3 fatty acids, which may help reduce inflammation. Inflammation plays a major role in obesity and metabolic disease

What’s more, fish — and seafood, in general — may also supply a significant amount of iodine.

The nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally

But studies show that a significant number of people don’t fill their iodine needs. Adding fatty fish to your diet can help you consume enough iodine

Mackerel, trout, sardines, herring, tuna, and other types of fatty fish are also excellent for your health.

4. Cruciferous vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts.

Like other vegetables, they’re high in fiber and tend to be incredibly filling.

What’s more, these types of veggies contain decent amounts of protein. They’re not nearly as high in protein as animal foods or legumes, but still high for vegetables

A combination of protein, fiber, and low energy density (low calorie content) makes cruciferous vegetables the perfect foods to include in your meals if you want to lose weight

They’re also highly nutritious and contain compounds that may lower your risk of developing cancer. Keep in mind, though, that no amount of cruciferous vegetables can replace recommended cancer screenings or proper cancer treatment

5. Chicken breast and some lean meats

Meat remains a controversial food group for many people.

Beyond issues of sustainability and ethics, we’re still not sure whether and how red meat raises the risk of heart disease or diabetes.

Research on meat consumption and health outcomes has yielded low evidence of causation.

That language can be confusing, and it’s often misinterpreted as a ringing endorsement to eat more meat, but it simply means that there isn’t enough evidence to say whether it causes unfavorable health outcomes

However, a high intake of red and processed meats is associated with a higher risk of cancer, diabetes, premature death, and heart disease

Eating unprocessed meat in moderation (i.e., 2–3 servings a week) alongside fruits, vegetables, and whole grains may mitigate some of the cancer risks associated with meat consumption

Nutritionally, chicken and red meat are both high in protein and iron.

Skinless chicken breast and lean red meat like tenderloin or flank steak pack protein and iron and have less saturated fat than other cuts. Opt for these most of the time to better support weight management and heart health.

Saturated fat has been thought to drive inflammation, which is associated with chronic illness. However, research on this, too, has so far yielded mixed results

How you prepare meat can also affect health outcomes.

Red meat that is cooked at high temperatures for a long duration, by smoking or grilling, for instance, renders fat drippings. Against hot cooking surfaces, these form a toxic by-product called polycyclic aromatic hydrocarbons (PAHs) that may cause cancer

Minimize this risk by limiting smoke, wiping away drippings, and eating lean meat in moderation. This means no more than a few 3-ounce (85-gram) servings per week. A serving is about the size of the palm of your hand

6. Potatoes and other root vegetables

White potatoes seem to have fallen out of favor — possibly, at least in part, due to the rise of lower carb diets.

For what it’s worth, potatoes and other root vegetables have several properties that make them wonderful foods for weight loss and optimal health.

They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

They’re particularly high in potassium, a nutrient that most people don’t get enough of. Potassium plays an important role in blood pressure management

On a scale called the Satiety Index, which measures how filling different foods are, boiled white potatoes scored the highest of all the foods tested

What this means is that by eating boiled white or sweet potatoes, you’re more likely to naturally feel full. You’ll also be providing your body with essential nutrients.

If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss

Sweet potatoes, turnips, and other root vegetables are also excellent choices.

7. Tuna

Tuna is another satiating high protein food.

It’s a lean fish, meaning it has protein, which helps keep you full, as well as healthy fats. Among these healthy fats is docosahexaenoic acid (DHA), a form of omega-3 fatty acid, which may benefit your heart

Eating fish like salmon and tuna can be a great way to increase your protein intake, with nutritious fish fats to support your eyes and brain

If you’re eating tuna canned, choose varieties canned in water if you’re aiming to eat fewer calories. Tuna packed in oil ups the calories, fat, and sodium, but could be more filling. It depends on what your needs are that day

8. Beans and legumes

Beans and other legumes can be beneficial for weight loss. These include lentils, black beans, kidney beans, and some others.

Those foods tend to be high in protein and fiber, which are two nutrients that promote satiety. They also tend to contain some resistant starch .

Due to their high fiber content, beans can cause gas and bloating in some people. Preparing them properly can help mitigate these side effects, though. Try buying your beans dry and soaking them for several hours before preparing.

9. Soups

Soup can be a delicious way to increase your intake of vegetables and whole grains you may not get enough of otherwise. However, soup varieties that are cream-based or that include processed meats aren’t going to provide the same nutritional boost.

Between the slurping, smelling, tasting, cooling, and chewing, soup takes some people longer to eat than other foods. Eating slowly may help you eat more mindfully. It could also help keep you from eating past fullness

Feeling satisfied and nourishing your body while listening and responding to your body’s hunger and fullness cues are important in reaching and maintaining a healthy weight.

If you would like a richer soup, there are ways to increase its creaminess without the use of heavy cream, which can add less healthy saturated fat.

Try blending in avocado, which helps increase the fiber count of your soup, or cashews. You can also slice avocado on top as a garnish to the soup

Because soups are inherently liquids, and therefore hydrate you, they may promote fullness and support weight management. Incorporating a vegetable-based clear soup before your meal can be a way to feel more satisfied and to lose weight healthfully

10. Cottage cheese

Dairy products tend to be high in protein.

One of the most protein-rich dairy products is cottage cheese, which is mostly protein.

Eating cottage cheese is a great way to boost your protein intake, which is important for building and maintaining muscle. It’s also very satiating and high in calcium.

There may even be a relationship between calcium intake and healthy weight, but more research is needed in this area

Other high protein dairy products include Greek yogurt and skyr.

11. Avocados

Avocados are unique fruits.

While most fruits are high in carbs, avocados are instead loaded with healthy fats. They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, avocados also contain a lot of water and fiber, making them greatly satiating.

What’s more, they’re a perfect addition to vegetable-based salads, as studies show that their fat content can increase how much of the carotenoid antioxidants your body absorbs from vegetables. In fact, it may increase absorption by 4.6–12.6 times

In fact, they help absorb other important fat-soluble vitamins (vitamins A, D, E, and K). Avocados also contain many important nutrients, including fiber and potassium.

It’s worth keeping in mind that avocados are energy-dense, so being mindful of portions is key when weight loss is your goal. The more you practice taking your body’s internal hunger and fullness cues, the more you can intuitively tell what the right amount is for you at that time

12. Nuts

Nuts are high fat foods that also provide you with protein, fiber, and other plant compounds that benefit heart health

They make excellent snacks since they contain balanced amounts of protein, fiber, and healthy fats

Studies have shown that eating nuts can improve metabolic health and even promote weight loss

What’s more, population studies have shown that people who eat nuts tend to get more nutrients and be at a healthier weight than those who don’t .

Like any high fat food, you’ll want to be mindful that you’re eating only to the point of satiety. So, do mind your portion sizes if your goal is to lose weight.

Try eating a handful of unsalted nuts at first, and see how you feel after about 15–20 minutes. If you still feel hungry, try half of another handful and give yourself some time to digest.

13. Whole grains

Recent studies show that a diet rich in whole grains can help support healthy weight loss

Cereal grains can be wholesome parts of your diet and may benefit your metabolic health

That’s because they’re loaded with fiber and contain a decent amount of protein. Notable examples include oats, brown rice, and quinoa.

Oats are loaded with beta-glucans, which are soluble fibers that may increase satiety and improve metabolic health

Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward.

While white rice is certainly OK, brown rice packs added nutrients — especially fiber — which may support your healthy weight loss journey.

Keep in mind that refined grains (i.e., white bread and most commercial baked goods) are OK, as long as you eat them in moderation and don’t make them the foundation of your diet.

Also remember that sometimes, foods with “whole grain” on the label are ultra-processed, and they can contribute to unwanted weight gain when eaten in excess.

14. Chili pepper

Eating chili peppers may be useful on a weight loss diet.

They contain capsaicin, a substance that makes hot peppers like chilis spicy.

Some studies show that capsaicin can improve how fast your body metabolizes fat and can increase your sensation of fullness. Together, these may support your healthy weight loss journey

The substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements. That’s because studies show that capsaicin supplements may increase metabolism.

A review study found that this effect only yielded an average of 33 calories more burned per day than those who did not supplement with capsaicin, though. More research is needed to learn about this effect, especially in regards to capsaicin from food sources

Plus, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up

No single food has the power to melt the pounds, but there are plenty of healthy options that can support your weight-loss efforts when included as part of a healthy diet. In addition to being delicious additions to meals and snacks, nearly all 10 of these foods contain fiber or protein (or both!)—nutrients that deliver when it comes to keeping us fuller longer. Including them regularly during the week is a simple way to make the most of your meals.

1. Chia Seeds

Chia

When it comes to weight loss, fiber is king. It’s satiating because it slows digestion and keeps us feeling fuller longer. This is super important when we’re cutting back on calories, a common approach to weight loss. Consuming a serving of chia seeds, roughly 2 tablespoons, satisfies a whopping 40% of daily fiber needs. And they’re easy to incorporate into meals, especially breakfast and snacks, with foods like breakfast pudding, berry jam and energy balls. Bonus—chia seeds are one of the best foods to help you go No. 2!

2. Fatty Fish

The Dietary Guidelines for Americans recommends consuming two servings of seafood each week because it contains essential fatty acids that we can only get through our diet. In addition to supporting heart and brain health, omega-3 fatty acids found in fish like salmon, sardines and tuna may help to reduce body fat. Seafood is also high in protein to help curb hunger, keeping us full for hours. Fresh fish is great, but can be pricy to purchase every week. Consider frozen fish fillets or shrimp, which tend to be less expensive, and don’t overlook canned seafood to whip up easy salmon patties, quick sardine toast or a classic niçoise salad.

3. Cruciferous Vegetables

Grilled Broccoli with Smoky Yogurt Sauce

Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts and dark leafy greens like kale and arugula. Their health benefits are vast, and a growing body of research links regular consumption of these vegetables to a lower risk of cancer and reduced inflammation. They’re also low in calories and carbohydrates, making them the perfect nonstarchy addition to any weight-loss plan. These vegetables are simple to include throughout the week. Use them as the hearty base for meal-prep salads or as a low-carb swap for grains, or blend them into smoothies.

4. Whole Grains

Mediterranean Chickpea Quinoa Bowl

Many people think they need to give up starches like pasta, bread and rice when they’re trying to shed pounds. Thankfully this isn’t the case if we’re choosing whole grains most of the time. In addition to vitamins, minerals and phytonutrients, whole grains like whole-wheat pasta, brown rice and quinoa contain fiber to keep us feeling satisfied. Plus, our bodies and brains prefer energy from carbohydrates, so consuming these foods alongside protein and healthy fats can reduce cravings for refined carbs and sugar, which can sometimes sabotage weight-loss efforts.

5. Apples

Carrot-Apple Smoothie

Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Apples are especially good to have on hand throughout the week because they’re inexpensive, keep for weeks in the fridge and make for super-portable snacks. You can also get creative and work them into meals. Apples are delicious atop salads and toast or whirred into soups and smoothies. Because of their high water content and fiber (be sure to eat the skin), apples are low in calories and filling. Research suggests these factors play a role in helping people lose weight.

Foods You Should Eat Every Week to Lose Weight

Gut health is a trending topic these days, and for good reason. In addition to supporting immunity and good digestion, a healthy balance of good bacteria in the intestinal tract may help to promote fat burning. Aim to include a few bites or sips of probiotic-rich foods most days, in addition to eating prebiotics (like bananas, asparagus, legumes and onions) which provide fuel for our healthy gut “bugs.” Good sources of probiotics include kefir and yogurt, sauerkraut, kombucha and tempeh.

2. Pistachios

Pictured Recipe: Roasted Pistachio-Crusted Salmon with Broccoli

All nuts can be included in a healthy weight-loss diet. They’re satiating and satisfying thanks to their healthy fat, fiber and protein content. The key is portion control, as a serving of nuts (about ¼ cup) ranges between 160 and 200 calories. Pistachios are one of the lowest-calorie nuts, coming in at 160 calories per serving. In addition to being delicious, pistachios come with a slew of health perks. Studies suggest these pretty green nuts can be protective against type 2 diabetes, promote a healthy gut and improve cholesterol levels. And eating them two or more times per week may reduce the risk for future weight gain. We suggest buying pistachios in shells—shelling them as you snack is a simple way to promote mindful eating!

3. Eggs

The egg really is the perfect protein, especially when it comes to weight loss. Eaten at breakfast, eggs have been shown to enhance weight loss as part of a reduced-calorie diet. Plus, incorporating enough protein-rich foods like eggs at breakfast may keep evening snack cravings at bay. They’re also economical and versatile enough to meal-prep ahead for grab-and-go snacks and lunches for the week, or to top a power bowl at dinner.

4. Avocados

Avocados seem to make the cut when it comes to pretty much any diet plan. The reason? They deliver a one-two punch of healthy fats and fiber, plus a buttery texture that adds richness to meals and snacks. While they’re higher in calories than other fruits and vegetables, research suggests avocado eaters—those who consume about half an avocado a day along with a healthy diet—have lower body weights and waist measurements. While you can never go wrong with avocado toast, there are plenty of other ways to enjoy them throughout the day.

5. Dark Chocolate

How to make chocolate truffles

Yep, chocolate, and here’s why: A healthy weight-loss diet is more likely to be effective if it’s sustainable. Research shows that deprivation of certain foods or food groups can lead to intense cravings and may cause bingeing after avoiding the foods for a period of time. Including foods you enjoy but initially perceive to be off-limits, like chocolate, may help you stick with a weight-loss plan. Including an ounce of dark chocolate (aim for 70% cacao content or higher) might be just the indulgence you need to stay on track. You’ll also benefit from its heart-healthy and mood-boosting perks.

Related: 100-Calorie Chocolate Desserts

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close