- 1 Want to lose weight? Eat these foods
- 2 How weight loss foods work
- 3 Best weight loss foods
- 4 How to get the most out of weight loss foods
- 5 Foods You Should Avoid If You Want to Lose Weight
- 6 Conclusion on Weight Loss Foods
- 7 Best foods for weight loss
Want to lose weight? Eat these foods
When you’re trying to lose weight, the foods you eat are just as equally important as the foods you should avoid.
We know that for any successful weight loss plan such as the 21-day fat loss challenge having the right diet in place can make all the difference. What makes weight loss foods so important is that when you eat the wrong foods you tend to eat more and in turn gain weight.
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How weight loss foods work
The right foods will keep you satisfied for longer. You will find yourself eating less with the right diet yet feeling just as full.
The best foods for weight loss tend to be higher in protein, fiber, and volume.
This is why these weight loss foods tend to make you full faster. When you want to lose weight fast these are the foods that should be part of your daily diet.
Best weight loss foods
1. Whole eggs
Despite the bad reputation eggs endured a few years back, whole eggs are one of the best foods for weight loss you can have in your diet. They are a complete protein and are full of healthy fats and important nutrients for your body.
When you include whole eggs in your breakfast, you tend to eat less throughout the day as compared to having something like a bagel for breakfast.
This is why successful weight loss plans such as the 21-day fat loss challenge focus on changing eating habits. Even something so mundane and routine like breakfast foods can make all the difference.
Eggs for breakfast doesn’t have to be boring either, use meal planning service like Emeals, to receive healthy meals every week. Try it for free for delicious weight loss recipes
Another one of the many healthy weight loss foods perfect for breakfast.
Oatmeal is considered one of the best foods for weight loss due to its high fiber content. In addition to its protein and the fact that it requires less added sugar compared to processed breakfast cereals.
Starting your day with oatmeal will have you feeling full for several hours after. Its high-fiber content helps slow down the digestion of food in your stomach.
These are the least processed and offer the greatest benefits for weight loss. You can add in chia seeds, berries, and honey for a quick delicious breakfast.
3. Leafy vegetables
In the pursuit of coming up with the perfect healthy plate, most people tend to forget just how important leafy vegetables are as weight loss foods.
Green leafy vegetables should always be on your plate as they are low in calories yet very filling. These include vegetables such as spinach, kale, swiss chards, and collard greens.
Other vegetables that you should consider as the best foods for weight loss are cruciferous vegetables.
These include vegetables such as Brussel sprouts, broccoli, cauliflower, and cabbage. Besides, leafy vegetables are rich in nutrients that boost your health and help reduce the risk of disease.
As a general rule when it comes to choosing vegetables, always eat more of those that grow above ground as they are lower in carbohydrates.
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Legumes are some of the best sources of plant-based protein and fibers. They make the best options for non-meat eaters as they check off on all requirements.
Not only are they’re high in fiber but they’re also high in protein, a win-win when you’re trying to lose weight fast.
Their high fiber content means that they keep you full for longer as they slow down the digestion of food and absorption of carbohydrates. Also, legumes are great at maintaining good gut bacteria.
Having good gut bacteria is essential for weight loss as it can directly affect hormones that control your appetite and cravings. If you struggle with cravings constantly get some probiotics aka good gut bacteria and add some pulses to your daily diet.
Nuts are perhaps the most popular healthy snack for weight loss. They’re high in healthy fats, high in protein and simple carbohydrates.
Just as a small number of nuts can go a long way in keeping you feeling full. Consider nuts such as almonds, brazil nuts, cashews, pistachios, and walnuts when you want to lose weight.
However, don’t eat too much at once as nuts can be very high in calories.
6. High-protein types of meat and fatty fish
The importance of high-protein foods when it comes to weight loss can not be overstated. Adding enough protein to your diet is the single best thing you can do to lose weight fast.
This why weight loss programs such as the 21-day fat loss challenge will include protein as part of all your meals.
Because this change alone can help you burn more calories and eat fewer calories daily as protein is incredibly satisfying. Choose lean meats and poultry such as chicken breast over other high-fat protein foods such as pork.
If you prefer fish, consider fatty fish such as salmon and tuna. Not only are fatty fish a rich source of healthy fats and protein, but also a great source of iodine, an essential micronutrient.
This doesn’t mean that you should only eat protein but high protein foods should make up a significant portion of your plate with every meal.
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The healthy fats in avocados help to curb cravings while the high-fiber slows downs the digestion of food keeping you full for longer.
Even though avocados are considered one of the best foods for weight loss, you shouldn’t eat a whole avocado daily. Just 1/4 or 1/2 an avocado daily is enough to reap the benefits.
You can add them to your salad, add it to your breakfast or enjoy it as part of your lunch or dinner. The choices are endless when it comes to incorporating this creamy delicious fruit.
Healthy diets such as the Mediterranean diet emphasize enjoying several servings of fruits daily and it’s for good reason.
Most fruits tend to be high in fiber and water yet very low in calories making them great for weight loss, especially as snack options. Choose fruits such as citrus fruits, apples, berries, melons, and kiwifruit.
It’s best to eat fruits whole rather than juicing them. You can them to your oatmeal or have them as healthy snacks throughout the day.
9. Apple cider vinegar
Did you know you can use apple cider vinegar as part of your weight-loss strategy?
This popular healthy drink made from fermented apples has been shown to successfully aid in weight loss by reducing appetite, increasing metabolism, and fat burning.
This is why many weight loss programs such as the 21-day fat loss challenge allow you to use apple cider vinegar.
However, apple cider vinegar is extremely acidic and you should always dilute it first. It is recommended that you add no more than 2 tablespoons to your daily diet.
You can add it to your drinking water and have it throughout the day or add it to your salad dressings.
10. Cottage cheese
Unlike other forms of cheese, cottage cheese is often recommended as part of a healthy diet. Its high-protein content makes it a great way to boost metabolism and keeps you full.
It is also often recommended to athletes or gym lovers as it can help you build muscles.
You can easily incorporate it into your daily diet by having it as a snack, adding in your breakfast egg scramble, blending it into your smoothies, or just enjoying it with some assorted fruits.
11. Coconut oil
If you’re looking to lose weight, coconut oil should be on your list of best foods for weight loss.
Coconut oil is often recognized as fat-burning food due to it’s MCT or medium-chain triglycerides. What makes MCTs so good for weight loss is that unlike other oils, it is used up immediately for energy.
This makes it very effective at boosting metabolism, reducing appetite, and even burning stubborn belly fat.
It’s for this reason that weight loss programs such as the 21-day fat loss challenge encourage you to use coconut oil for cooking instead.
How to get the most out of weight loss foods
Even though these foods are considered good for weight loss, it doesn’t mean you should pile them on your plate. To get the best results with these foods, here are a few weight loss tips for success.
1. Choose boiled, baked, or grilled over fried foods.
Frying food is often one of the biggest mistakes you can make. Not only are you adding unnecessary calories to your food but these extra calories also tend to end up as stored fats in your body.
With baking, boiling, steaming, or grilling you get the most of your healthy foods and don’t have to worry about extra calories.
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2. Whole over-processed every time.
Whole foods undergo minimal to no processing and that means they retain most of what makes them good weight loss foods. A common example being rolled oats versus instant ready to eat oats.
Even though often advertised as the same things most of the fiber that helps you lose weight by keeping you full is often stripped while processing instant oats.
This is why rolled oats should be your go-to option.
3. Have fruit for dessert
If you find yourself constantly craving something sweet after a meal. Eat some fruit, they’re naturally sweet and will help you reduce that sugar craving. I have watermelon for dessert daily and it works great.
Next time you feel like reaching for a piece of pie or cake choose a sweet fruit such as melon or berries instead.
4. Include legumes in your daily meals
Legumes are one of the best foods for weight loss and not just for non-meat eaters. In fact, alternating between animal proteins and legumes can help you reduce the risk of chronic diseases associated with saturated fat in animal protein.
Not only that but this is a great way to ensure you’re getting enough fiber in your diet. If you have must have meat for dinner, then have legumes for lunch or vice versa.
Because finding delicious yet healthy legume recipes can be hard. Try meal planning services such as Emeals. You’ll get new recipes every week sent to your inbox with a shopping list guide.
5. Serve on smaller plates
Yes, this really works. If you serve on a large plate your brain tends to associate the fact that your plate is not full of food with you need to add more. Avoid the temptation altogether and serve on a small plate
It will make your recommended serving look bigger and trick you into feeling fuller faster.
Foods You Should Avoid If You Want to Lose Weight
When you’re trying to lose weight, everything you eat counts. Choosing the best foods for weight loss is one thing but it’s also important to know bad foods not to eat.
This is why many successful weight loss programs such as the 21-day fat loss challenge will advise you to cut down or completely remove these foods from your diet.
Most of these foods are either high in added sugar, high in calories, and add no nutritional value to you.
1. Fried foods
Yes, nothing tastes as good as a crunchy piece of fried chicken or french fries but it comes at a very high price especially if you’re trying to lose weight fast.
Fried foods are high in fat, salt, and calories a bad combination that can derail your weight loss. 1 large potato deep fried in vegetable oil contains 537 calories while the same potato boiled contains only 144 calories
2. White bread and pasta
It tastes so good and you’ll probably end up reaching for a third or fourth slice because white bread just like pasta is very low in nutrients. Both foods are highly processed meaning that you won’t feel full and end up eating more.
This is mostly because they’re been stripped of fiber and protein yet very high in calories.
3. Baked goods, pastries, and other treats
If you want to lose weight fast, you have to ditch the baked goods. To make them appealing to us, most baked goods are very high in added sugar and transfat a combination you want to avoid if you want to lose weight.
What’s more, these are just empty calories.
4. Foods high in added sugar
Did you know that the current daily recommendation for added sugar is 6-teaspoons for women and 9-teaspoons for men? However, the average American consumes 17-teaspoons per day.
Added sugar is probably one of the biggest evils of modern diets. Most times you will even find some “healthy” foods with added sugar. Common offenders include low-fat foods, breakfast cereals, fat-free foods, and granola.
Don’t trust your eyes to judge, always check the nutritional labels as common items like salad dressing can also be high in added sugar.
5. Sugary drinks
Just like added sugar in foods, sugary beverages can wreak havoc on your weight loss goals. What’s worse is since they’re empty calories with no nutritional value, you can drink several and still feel hungry.
Common offenders include; sodas, energy drinks, sports drinks, and even fruit juices. If you’re looking for healthier alternatives to drink, try these healthy weight loss drinks.
Conclusion on Weight Loss Foods
If you’re trying to lose weight, incorporating weight loss foods can help you do it faster. The best foods for weight loss tend to be high in protein, and fiber which means they will make you feel full faster and help you eat less per meal.
Opt for foods such as whole eggs, and oatmeal for breakfast. For lunch and dinner, choose high protein meats and fish paired with leafy vegetables or cruciferous vegetables.
Consider healthy snack options such as nuts, fruits, or cottage cheese that are great for weight loss.
Use coconut oil, smaller plates, and avoid frying these foods for great results. By incorporating these foods and tips you can lose weight faster just by eating the right foods.