If you’re trying to lose weight, you have probably looked into all the weight loss foods you can try. And luckily for you, the internet is awash with suggestions, from egg whites to tuna salads. While having all this information can be useful, it can also be confusing as you may wonder what is right and what is just a fad. We explain what weight loss foods entail, what makes them work, and what you can add to your diet.
What are Weight Loss Foods?
Before considering anything as a weight loss food, it is important to understand how weight loss happens. Weight loss is the result of a calorie deficit. Anyone on a calorie deficit will lose weight. It is that simple. So, any weight loss foods you add to your diet should enable you to achieve this deficit. But how can they do this?
Satiety: Fiber is key to helping you feel full. That is why you can easily eat a chocolate bar without skipping a beat and yet will struggle with finishing a plate of salad. The difference is not just the taste – it is also the fiber content. The more fiber a food has, the faster you feel full, and the sooner you stop eating.
Energy: We eat foods to get energy. It thus follows that any weight loss foods you eat should provide you with energy, i.e., calories. Take the example of eggs. Having them for breakfast is a great way to consume enough calories to carry you through the morning – or until you have your mid-morning snack.
Nutrition: Have you ever heard of the term nutrient-dense? Foods vary in their nutritional value. For example, let us compare a serving of brown rice worth 300 calories to a paratha of the same caloric value. A 300-calorie serving of brown rice is enough to satisfy most people. But a 300-calorie paratha weighs about 90 grams, which is about half the size of a paratha. Thus, when considering weight loss foods, look at their nutritional value compared to their calorie density. That is how you can compare nutrient-dense and calorie-dense foods.
To sum it up, good weight loss foods are any foods that match the criteria above. I will give you one example. Eating a handful of nuts gives you fiber that satisfies you, adds to your energy intake, and affords you nutrition. This balance is what you should seek in foods. Of course, you cannot get everything from one food, which is why you should incorporate different food groups.
Best Proteins for Weight Loss
If you want to lose weight, eat more protein. Why? It has a high satiety factor, helps you avoid muscle loss, and is great for the optimal working of your body. But which protein-rich foods are ideal? Consider the following:
– Eggs (notice I did not say egg whites 🙂
– Lean beef (the less fat, the better)
– Fatty fish
– Tuna
– Beans
– Legumes
These are but just examples to show you what you can add to your diet. The final decision lies with you based on your preferences. For example, vegans may prefer having beans, while people on an omnivore diet may include both beans and lean beef.
Best Fats for Weight Loss
Some people are afraid of eating fats because they think this will make them fat. But you should not fear fats as they are essential parts of our diet and boost the optimal working of our hormones. Of course, there are good fats and bad fats. And for the purpose of weight loss, we will focus on healthy fats, like the ones below:
– Fats from foods like eggs, fatty fish, and lean beef – That’s right. You can attain your fat goals by incorporating fatty protein meals into your diet.
– Nuts – examples include cashew nuts, almonds, and peanuts.
– Avocados – whether you use avocados in toast or salad, you will love their satiety and taste effects.
– Olive oil – sprinkle this on your salads and taste the difference.
Consume fats in moderation as they are high in calories. 25 grams of raw cashew nuts amounts to about 140 calories. For context, that amounts to about 70 grams of cooked beef! So, just a few handfuls of nuts can have you going over your TDEE.
Best Carbs for Weight Loss
You might read this and wonder how carbs have a place in weight loss. But that is where many people go wrong. They assume the worst of carbs. But let’s be honest. Where else will you get enough energy to prance around, lift those weights, or take up that Zumba class? Carbs are the best energy sources, and you can add them to your diet as follows:
– Cruciferous vegetables: Here is a way to have carbs without eating too many calories. Good examples include broccoli, cabbage, brussel sprouts, and cauliflower.
– Whole grains: There are so many ways to enjoy carbs from oats to whole grain pasta to brown rice. The idea here is to stick to foods with limited processing.
– Fruits: How about adding some vitamins to your weight loss diet? Bananas, papayas, and apples are just some examples of healthy ways to do this.
Should you try a low-carb diet? While some people advocate for reducing carbs, the idea behind weight loss is to be on a calorie deficit. And you can achieve this even without restricting carbs. So, there is no need to eliminate this food group.
THE LONG AND SHORT OF WEIGHT LOSS FOODS
People will tell you many things about what foods work for weight loss. But what works for one person may not work for you. The key is to understand why weight loss foods are effective, what options you have, and what criteria to use when selecting foods. For example, one person may decide to enjoy arrowroots and tea for breakfast as this fills them and helps them stick to their calorie deficit. Another may choose to have egg whites on toast for the same effect. Find what works for you and stick with it – don’t be afraid to experiment.
For help with your weight loss journey or selecting the best foods, you can get a detailed consultation and 3-month plan from me, a certified diet coach. Simply send me an email via dee@deemanded.com or leave your details in this contact form and I will get back to you.