What are the Top Foods for Weight Loss?
A calorie deficit usually determines weight loss. This means you are burning more calories than you consume. Thus, the foods you eat play a significant role in weight loss.
Eating foods high in nutrients and low in calories is important for losing weight. Nutrient-dense foods include fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide your body with essential nutrients, creating a higher level of satiation, which helps you eat fewer calories overall.
Avoiding or limiting high-calorie, low-nutrient foods such as sugary snacks, fried foods, and processed foods is also important. These are often high in calories and low in nutrients, which contributes to weight gain.
In this article, we’ll explore the everyday foods that can help your weight loss journey and some of the worst foods that will get in your way.
What are some of the best foods to eat to lose weight? Here’s a short list:
Eggs contain almost every essential vitamin (except Vitamin C), plus minerals like:
Eggs are also a source of complete protein.
Veggies of all kinds assist with weight loss. Cruciferous vegetables are high in fiber and vitamins, and help with digestive issues. Examples include cauliflower, broccoli, cabbage, and Brussels sprouts.
Dark green leafy vegetables are high in protein and are good sources of vitamins, minerals, and fiber. Crunchy veggies like celery and jicama are also great low-calorie options for snacking.
Foods with lean protein, including turkey, chicken, and grass-fed lean beef, will help to keep you full, decreasing cravings and stabilizing your blood sugars. This also includes plant-based proteins like beans, legumes, and lentils, which are also high in fiber.
Much like a tomato, avocados are a fruit, not a vegetable. The fruit is a quality source of healthy fat and is high in fiber, making it a great source to decrease hunger. However, since it is calorically dense, it’s important to maintain portion control.
Nuts are good sources of fiber, protein, and healthy fats, which means they help decrease hunger. Seeds are a great source of minerals and healthy fat. This is another food that contains fat, so be sure to watch your portion size. Remember that one serving of nuts and seeds equals a ¼ cup.
Apples are a fruit that’s high in antioxidants and fiber. It also contains anti-inflammatory properties, phytochemicals, and loads of vitamin C. Inflammation is also connected to weight loss, so apple help address this issue.
Berries are high in Vitamin C, fiber, and antioxidants, all nutrients your body needs to function at optimum levels.
Salmon is a great source of protein and omega-3 fatty acids. In addition, research has suggested that salmon helps people classified as “obese” feel fuller for longer.
In this case, any fish generally will keep you satiated longer than other proteins like eggs and beef.
Shrimp also helps people feel full. Eating shrimp stimulates cholecystokinin or CCK. This signals to your stomach that you are full. Shrimp also contains selenium and zinc.
Lupini beans are a type of food high in prebiotic fiber. This fiber feeds the good bacteria in your gut. When your gut bacteria is well-nourished, cells become more responsive to insulin. This helps to remove fat stored around the waste.
Believe it or not, unripened bananas contain one of the world’s richest sources of prebiotic-resistant starch. This material makes cells more responsive to insulin, helping to prevent belly fat. Combining an unripe banana with protein (like peanut butter) will keep you full for hours.
Raw oats are chock full of resistant starch. This type of starch resists digestion, which can be very helpful for weight loss. In digestion, resistant starch releases materials that make your cells more responsive to insulin.
Chia seeds help with weight control in two ways. First, they are full of fiber, which keeps you from overeating. Secondly, they expand in water, taking up more space in your stomach, and becoming a natural appetite suppressant.
This is fermented cabbage, which is both prebiotic and probiotic. Sauerkraut adds beneficial bacteria to your gut and feeds the good bacteria already living there. It is also high in fiber, which regulates glucose levels and helps to control appetite.
Legumes are high in fiber and have a positive effect on your digestion. This keeps you fuller for longer, and prevents you from overeating.
Although we snuck this in, and it’s not technically a “food,” it’s still one of the healthiest things to consume when trying to lose weight. All body processes require water to function, and metabolism is an important one for weight loss. So, be sure to stay hydrated.
Processed foods are low in nutrients and fiber, so they are digested very quickly. Poor foods include:
- Potato chips
These choices cause a rapid rise in blood glucose, triggering significant insulin release. Since insulin is needed to clear glucose from your bloodstream quickly, most of the calories are sent to be stored in your fat cells.
The worst foods for weight loss are those high in calories, unhealthy fats, and processed sugars. Some prime examples include:
Fast food is always high in calories, unhealthy fats, and sodium, while low in nutrients. This will leave you feeling hungry and unsatisfied. However, avoiding fast food is a great weight loss tip for midnight snackers since these are the only places open that late. Examples include burgers, french fries, and fried chicken.
These foods are high in fat and processed sugars, which both contribute to weight gain. They will also leave you less satiated, as processed foods lack the proper nutrients. Examples of highly processed foods are chips, candy, and jerky.
This includes some of everyone’s favorites, like cakes, cookies, and pastries, which are all high in fat, sugar, and calories. So it’s a losing battle with baked goods.
There is no worse way to consume calories than drinking them, and soda is a huge culprit for weight gain. Even diet soda doesn’t get a pass here, as it’s uber-high in sodium. Unfortunately, there are also very few nutrients, so you’ll still be hungry after chugging a soda. These types of drinks include sports drinks, energy drinks, and soda.
These types of foods are difficult for people to digest. High-fat foods are high in calories and fat, leading to quick weight gain. Just think, what would happen if you gave in and ate fried chicken every day for a month? You’d gain a lot of weight and feel bloated all the time. High-fat foods include fatty meats, full-fat dairy products, and fried foods.
One of the best strategies for losing weight is to be careful about what goes in your body. It’s always best to avoid fast food, processed foods, sugary drinks, and high-fat foods. If you really want to lose weight, focus on foods that are low in calories and provide the essential nutrients you need for optimal health.