Healthy foods to eat for losing weight: A common side effect of weight loss is that you lose more than just fat. You may also lose muscle, bone, and water. The idea of losing weight seems natural in the minds of many people. It is the right thing to do after all. Not only would it improve one’s health but also make him or her more confident and happy about their bodies. Sadly, however, losing weight is not always easy for many people.
While some people may lose a few kilograms at first, they often find themselves going back to their previous figures after just a few weeks or months. It is easy to understand what might happen because people are not working from solid foundations. The ideas that they have about dieting and weight loss are often faulty and might prove to be counterproductive.
Healthy Foods To Eat For Losing Weight
If you’ve been trying to lose weight safely but find that the scale hasn’t budged just yet, it may be time to take a second look at the ingredients you’re routinely stocking in your kitchen. Heavily processed foods can make it difficult to maintain steady weight loss, but some of the best foods to help you lose weight are high in fiber, which many are surprised to learn is a form of a carbohydrate (therefore, carbs are not the “enemy!”). Fibrous foods are often naturally lower in calories, help keep you satiated after a meal and also regulate blood sugar levels. Research suggests that the more dietary fiber that one incorporates into their daily routine, the more they’re able to work against “abdominal fat deposits” (fat accumulation around your midsection, also called visceral fat, can be dangerous because it wraps around important internal organs where it may trigger metabolic disturbances that up your risk for certain chronic diseases like heart disease and type 2 diabetes).
Even if you adopt a strict high-fiber diet, it’s crucial to understand that there’s not a single ingredient or beverage you can consume to magically melt away pounds. You’ll lose weight (and reduce body fat naturally) by adopting a wholesome diet, alongside moderate exercise. Eliminating processed foods high in sodium and other sugary items is important, as is staying routinely hydrated to aid digestion and fast-track your weight loss efforts overall. When it comes to healthy eating and safe weight loss, these powerful foods loved by registered dietitians have your back.
1. Peanut Butter
Peanut butter packs 8 grams of protein and up to 4 grams of fiber per serving, making it an ideal snack to help you fill up and stay satisfied (particularly in stabilizing a glycemic load). Just make sure that you’re taking a look at the ingredients label, which should only include peanuts and salt (maybe a little bit of oil, but no high fructose corn syrup or additives necessary!). A published review of research in the Journal of Food Science and Technology highlights the fact that peanut butter can help people feel more satisfied compared to other snacks.
They’re filled with fiber and plant-based protein, as well as immune-boosting antioxidants and bloat-busting minerals. Chickpeas easily go in soups, stews, salads, and side dishes. Plus, chickpea flour is a great baking alternative for a more nutrient-dense and filling end result.
With more fiber than quinoa and more potassium than a banana, pumpkin puree is one of your best bets for snacking and cooking purposes. Try this the next time you’re craving sweets: add pureed pumpkin to unsweetened Greek yogurt with cinnamon and chopped pears for a nutritious dessert.
A cup of peas packs 8 grams of protein and nearly all of what you need daily for vitamin C, plus magnesium, potassium, and iron — all of which aid in counterbalancing sodium and bringing oxygen to blood cells.
It doesn’t get any better than the healthy fats in this fish when it comes to hearty protein, alongside salmon and sardines. They’re filled with omega-3s and lean protein, helping you fill up at meal time.
A simple salmon dinner can help you lose weight fast, as this delicious lean fish packed with protein and omega-3s.
“Salmon is a fantastic source of high-quality protein which is beneficial for weight and fat loss as the body must work harder to digest it,” explains David Weiner, a Nutritionist and Training Specialist at AI-based fitness and lifestyle coaching app Freeletics. “In addition, salmon is a great source of omega 3 fatty acids which are shown to reduce inflammation and promote fat burning, with studies showing that fish oil supplementation can help to reduce weight and the stress hormone cortisol, which is also linked to fat storage.”
Indeed, one 2015 study into omega-3 found these friendly fats helped with a “reduction in abdominal fat”. Whilst another study found that salmon – compared against cod and fish oil capsules – was the most effective for weight loss overall.
There’s further good news too. As one serving of salmon contains around two thirds of the nutrient selenium – which your body needs for a healthy thyroid. This is especially important, as your thyroid holds the key to an efficient metabolism.
Not only is Greek yogurt good for you and delicious. It’s also scientifically proven to help burn body fat too.
“Greek yogurt can really help with fat burning but it needs to be the full fat variety,” says Suzie, a clinical nutritionist from Feel Alive UK.
“Firstly, full fat Greek yogurt contains conjugated linoleic acid (CLA) which promotes fat burning. And secondly, probiotics naturally found in the yogurt support the good gut bacteria which is key to any weight loss programme.”
This is important, Suzie notes, as the more overweight the person, the more imbalanced the bacteria in their gut. And it’s this imbalance that makes it harder to lose fat overall.
As for Greek Yogurt’s fat-burning qualities – researchers in Journal of Nutrition study reported that the amino acids, vitamin D and calcium it contains speed ups fat burning. And this was certainly proven by one University of Tennessee study. Participants who cut calories and ate just over 500g of yogurt daily lost an incredible 81% more belly fat than their counterparts.
Suffice to say we’ll be drizzling over our granola and adding to our morning smoothies in the hopes of reaping the same rewards.
Healthy Foods To Eat For Losing Weight
1. Dark Chocolate
It seems that dark chocolate is good for you, your body AND your waistline. Win-win!
According to nutritionist David, it reduces sugar cravings, leaves you feeling full and fires up your metabolism.
“Dark chocolate is packed with monounsaturated fatty acids which help boost your metabolism,” says David. “And as a result you will burn calories faster.
“However, when choosing dark chocolate make sure you check the ingredients as many are still packed full of sugar.”What’s more, science has shown that giving in to the evening chocolate munchies might actually work in our favour. In one 2021 study, women who ate chocolate at night (compared to those during the day) had a better metabolism and lost weight from around their middle after two weeks.
But be warned: whilst there was evident weight loss, researchers advised against regularly overindulging in chocolate due to its overall high calorie content.
Our experts have given these cute tiny trees the green light as one of the best fat burning foods for weight loss.
“Broccoli and its counterparts – like cauliflower and Brussels sprouts – are super high in fibre and nutrients that keep your body burning fat,” says registered dietician Claire Muszalski of MyProtein.
Broccoli contains calcium, which is good for both healthy joints and weight loss, according to researchers. One University of Tennessee study found that calcium in fact controls how fat is processed and stored in the body. And that the more calcium in a fat cell, the more fat that cell will burn.
Meanwhile, Scientists at Kanazawa University in Japan delved into the science of broccoli further. And credited the chemical Sulforaphane, found in this mighty green veg, as the key to fighting flab.
They discovered this chemical not only encourages brown fat cells to speed up your metabolism, but it also helps to beat the bloat after a particularly salty meal.
A word to the wise though – steaming this green superfood is the best way to reap the full fat-burning effects. This is because steaming broccoli gives you the best chance of absorbing it’s nutrients. And of course frying broccoli carries extra calories if seasoned and brushed with olive oil.
Nibbling nuts on the regular has a number of nutritional benefits to our bodies, says nutritionist David.
“Nuts, specifically almonds, are a great source of magnesium and healthy fats. These healthy fats also provide antioxidants, which both fight and repair the damage caused by inflammation,” he tells us.
Indeed, almonds in particular are
“They’re also a good source of protein, and as such they require the body to use more energy during the digestive process which can boost your metabolism and help burn more calories,” he adds.
And this was certainly the case with one European Journal of Nutrition study which find those who included nuts in their diet were at less risk of gaining weight or becoming obese.
So far, so good. But Suzie notes that whilst peanuts may be tasty, these are not the nuts in question when discussing fat-burning foods.
“Though nuts are really healthy, they are high in fats (although mainly healthy fats) but they do need to be eaten in moderation in order for any benefits to be noticed,” she adds.
4. Green Tea
Glugging a mug of green tea can do wonders for your waistline. With this herbal tea hailed as on of the best fat-burning foods out there.
“Green tea is known to be thermogenic, or a fat-burner,” Suzie tells us. “It’s loaded with antioxidants called epigallocatechin gallate (EGCG) which helps speed up metabolism. Plus green tea also contains a small amount of caffeine, and research has found it to speed up metabolic rate and increase fat-burning if drunk before exercise.”
She’s not wrong either, with one German study finding that the antioxidants in green tea promoted fat breakdown. Then there’s the University of Birmingham study which reported that men who took a green tea extract before a workout burned 17 percent more fat than those who didn’t. So be sure to sip some regularly before a gym session for maximum potential.
Mind you, dietician Claire adds that you don’t necessarily have to drink green tea to get the goodness. “This nootropic tea can be used in its beverage form or found as a supplement to support a healthy.
Starting the day off with some hearty eggs – as part of a high-protein breakfast – is great for weight loss.
One 2010 study gave one male group an egg breakfast and the other a bagel breakfast which contained the same calories. And they found that those who enjoyed eggs in the morning ate less during the remainder of the day. Which is great news if you’re making a conscious efforts to watch the calories
Another study with a similar egg vs bagel diet found that after eight weeks, those on the egg diet lost over 30% round their waists and saw a decrease in overall body fat percentage too.
The reason eggs are good for you and your weight loss goals? It’s all down to protein says Suzie:
“Eggs are one high-protein food that can promote fat-burning,” she says. “Protein speeds up metabolic rate in any case, which can be as much as 30% after eating high quality protein. Furthermore, protein is essential for building and maintaining muscle mass and the more muscle you have, the more metabolically active you’ll be.”
Green Tea deals
something of a fat burning superfood, according to one US study. With overweight participants who enjoyed almonds as part of a low-calorie diet losing 50 percent more fat overall and around their weight.
What Are The Best Foods For Weight Loss?
What are the best foods for weight loss you might ask? According to the Department of Health and Human Services, approximately 68% of adults in America are considered to be overweight or obese. People with a BMI of 30 or greater are more at risk of developing chronic diseases such as cardiovascular disease, diabetes and type 2 diabetes. Food is an essential part of any diet program.
Successful weight loss does not require people to follow a specific diet plan, such as Slimming World or Atkins. Instead, they should focus on eating fewer calories and moving more to achieve a negative energy balance.
Weight loss is primarily dependent on reducing the total intake of calories, not adjusting the proportions of carbohydrate, fat, and protein in the diet.
A reasonable weight loss goal to start seeing health benefits is a 5–10 percent reduction in body weight over a 6-month time frame.
Most people can achieve this goal by reducing their total calorie intake to somewhere in the range of 1,000–1,600 calories per day.
A diet of fewer than 1,000 calories per day will not provide sufficient daily nutrition.
After 6 months of dieting, the rate of weight loss usually declines, and body weight tends to plateau because people use less energy at a lower body weight. Following a weight maintenance program of healthful eating habits and regular physical activity is the best way to avoid regaining lost weight.
People who have a BMI equal to or higher than 30 with no obesity-related health problems may benefit from taking prescription weight-loss medications. These might also be suitable for people with a BMI equal to or higher than 27 with obesity-related diseases.
However, a person should only use medications to support the above lifestyle modifications. If attempts to lose weight are unsuccessful and a person’s BMI reaches 40 or over, surgical therapy is an option.
Maintaining weight loss involves a commitment to a healthful lifestyle, from which there is no “vacation.” Although people should feel free to enjoy a special meal out, a birthday celebration, or a joyful holiday feast without feeling guilty, they should try not to stray too far from the path of healthful eating and frequent physical activity.
Those who do may find that they lose focus. Gaining back lost weight is easier than losing it.
Achieving and maintaining weight loss is possible when people adopt lifestyle changes in the long term.
Regardless of any specific methods that help a person lose weight, individuals who are conscious of how and what they eat and engage in daily physical activity or regular exercise will be successful both in losing and keeping off excess weight.
I have an injury that is keeping me from physical exercise. Is there any way to continue keeping the weight off?
If your injury allows, you can do some simple exercises while sitting in a chair, such as lifting light weights. You can also use resistance bands while sitting or lying down.
Some other ways to keep the weight off include counting calories and sticking to a healthful diet that includes fruits, vegetables, lean meat and fish, and whole grains.
Ensure that you include plenty of nutrient-dense foods in your diet, take the time to plan meals, use portion control, drink plenty of water, and maintain a positive attitude.