When it comes to best weight loss foods….fewer calories and a healthy mixture of essential vitamins and nutrients are the keys.
We all want to enjoy tasty food, but at the same time, they shouldn’t make us fat either.
12 Weight Loss Foods
In this article on the best diet for weight loss, my concern is to present you with foods that are tasty and healthy; and of course, the ones that won’t make you overweight.
I have categorized these healthy foods into 12 types… also, all of them are easily available and affordable for all.
It is not necessary to make your diet plan very complicated and impractical. The simple math of good diet food is to eat fewer calories than you burn.
If you are wondering what to eat for weight loss; here I want to bring to you a few of the good foods that will make you feel full and curb food cravings for a long time.
1. Fish And Sea Foods
The healthiest fish and seafood you can have are salmon, tuna, perch, mackerel, trout, sardines, and herring. Among this salmon and tuna are outstanding for their nutritional value and multiple health benefits.
These are lean fish with healthy fats in them. Almost all seafood has fewer calories and less fat than red meat.
Salmon is a very good choice as it is very delicious and filling with the least amount of calories.
Tuna and salmon are filled with healthy fats, good quality proteins besides having several other essential nutrients in them.
The healthy functioning of the thyroid is essential for a healthy metabolism. The good quality iodine supplied by these fish foods makes the thyroid glands to function healthily which in turn would create healthy metabolic activities in our system.[2,3]
It is interesting to note here… if you are a fitness freak and bodybuilder, the must-have diet in your diet regimen is the tuna fish as it is one of the best natural sources of high protein.
2. Legumes (Beans)
Protein and fiber-rich food are good for weight loss. The fiber content in beans makes you feel full and satiated without needing to eat more calories.
It is good to have beans, especially at breakfast and lunch as it will help you to curb the craving for calorie-rich food and snacking in between.
This protein-rich food also can bring down the sugar levels in the blood.
A common issue with legumes that some people face is the bloating effect and taste. If you find it difficult to have legumes alone, there are several combinations wherein beans are used as the major ingredient.
You can add beans to smoothies— it will suppress the taste of the bean. Or throw them in your scrambled eggs, add them to soups, pasta dishes, or as a topping on homemade pizza.
3. Cruciferous And Leafy Vegetables
The king of all good weight loss foods is undoubtedly the green and leafy vegetables.
There are so many varieties of them; spinach, Swiss chards, kale, turnip leaves, collards, and mustard greens are some of the best ones.
They add bulk and fiber to the food and make us feel full without eating those starchy foods.
They have several health benefits. The fibrous content in leafy vegetables is good for promoting healthy metabolism and acts as a resistant to carbs absorption. (10)
Their nutritional value is very high as they contain varieties of minerals, vitamins, and antioxidants essential for good health.
Another important group of vegetables that are included in the list of good weight loss foods is the cruciferous vegetables that include cauliflower, broccoli, brussels sprouts, and cabbage.
They have a very rich fiber content in them and easily make you feel satiated and full.
Gone are the days when eggs were condemned and criticized as a major reason for weight gain and cardiovascular diseases.
Several of the research and studies have proved again and again that egg is the best diet for weight loss and lean muscle mass.
Eggs are rich in nutrients including protein, zinc, iron and vitamins A, D, E, and B12; it contains just 85 calories each.
Before it was recommended to have fewer eggs per week; the recent food guidelines by Food Standards Agency says there is no exact limit on the number of eggs per week; even 3 to 5 eggs a day is not going to do any harm.
Studies show that having two whole eggs for breakfast alone can help you to stay active and less hungry throughout the day. Eggs quickly make you feel satiated; the healthy protein in eggs suppresses the appetite very quickly.
5. Lean Meats
Lean meats are one of the foods that help in weight loss, but I am sure some of you will not agree with me because you still follow the old school nutrition list.
Lean meats have several health benefits compared to the few minor drawbacks.
People often get confused about processed meats and red meats with lean meats.
Lean meat is any cut of meat with less than 10 grams of fat per 3-ounce serving, according to the U.S. Department of Agriculture.
Skinless poultry, white meat of turkey, chicken and Cornish hens, loin cut and round cut beef, lamb and pork with all visible fats trimmed off are considered as useful verities of lean meats.
Lean meats have very little calories. It contains excellent quality protein with a very less amount of fat.
All recent studies have shown that lean meat as part of a balanced diet is not at all a threat to health as they do not form bad cholesterol in the blood.
Lean meat is a healthy weight loss food for the protein it contains and satiation it brings. It increases the burning of calories (average 100 calories more per day) and at the same time arrests the craving for high-calorie foods.
It is also found that people who have meat during meals are least interested in snacks and binge eating.
Even the red meats and meat fats can be eaten if you are on a very low carb diet as the fats will get burnt out quickly in place of the carbohydrate.
6. Healthy Fruits
I am sure most of you will certainly agree with me that fruits are good foods that help with weight loss.
You can experience personally that when you have a lot of vegetables and fruits regularly as part of your diet, you begin to experience better health than otherwise.
Some dietitians raise a lot of unnecessary noise regarding the fructose content in fruits is bad for health.
But they overlook the fact that the sugar content in fruits is minimal, and they get absorbed by the body very slowly. The strong fiber content in fruits naturally prevents or slows the release of sugar into the bloodstream.
You need to avoid fruits only if your body is intolerant to fructose or on a ketogenic diet.
All fruits are healthy, but some fruits are exceptionally good as a weight loss diet.
Avocado is very low on carbs and high on healthy fats. It also contains a good amount of monounsaturated oleic acid, fiber, and potassium.
Avocado when used along with vegetables, it helps in greater absorption of nutrients contained veggies.
Another good fruit for weight loss is grapefruit; notable for its direct effect on weight loss.
Studies have shown that eating grapefruits 30 minutes before the meals can bring about excellent results in shedding pounds over a period of a few weeks.
This fruit has many good weight loss diet qualities. It reduces insulin resistance and balances the sugar levels in the bloodstream.
If you wish to suppress appetite and eat fewer calories; just have at least half of the grapefruit 30 minutes before the meal.
7. Nuts And Seeds
Everyone is quite familiar with the high nutritional value of nuts and seeds.
In the past, most of the health gurus did not consider nuts and seeds as healthy weight-loss food because of the high-fat present in them.
Secondly, the fat contained in nuts and seeds is healthy and safe. The protein and fiber in them are other boons for losing weight.
It is found that regularly having varieties of nuts and seeds as part of a balanced diet has manifold health benefits.
A few nuts a day is more than sufficient…. make sure NOT to over-eat them as they are delicious and tasty or else you will be ending up consuming a massive amount of calories.
Among the seeds, Chia seed is very nutritious….perhaps most nutritious among all seeds and nuts.
Chia seed is low carb food with a bulk lot of fiber in them.
The fiber in chia seeds, when it comes in contact with water, turns into a gel-like layer in the stomach that will greatly block the absorption of carbohydrates and sugar by the body.
The fiber content in chia seed also will make you feel full and gives satiation very quickly.
Chia seeds could certainly be used as good food supplements for weight loss.
8. Coconut And Olive Oils
Most cooking oils are bad for weight loss as they have a lot of concentrated fat in them.
Among all the oils, coconut and olive oils can be included in the list of good foods for weight loss.
Coconut oil contains a good bit of calories….so it is not expected that coconut oil is used as an addition to other oils and calories you already have in your diet.
The best thing is to replace other cooking oils with coconut oils.
The other best oil that you can choose as part of a fat loss diet is the extra virgin olive oil.
This oil too has similar qualities of coconut oil plus other added health benefits. Check out this article on olive oil to know more about its health benefits.
Soups are one of the best foods for weight loss.
Soups normally contain lots of vegetables, fruits, and water that have a low amount of calories.
It is a good idea to have a mug of vegetable soups as a starter before the main course of the meal. This will certainly leave less place in the stomach to eat other foods and in the end no place for the desserts at all….
Is it not a good way to naturally restrict your food intake?
If you make ‘soup’ a must-have the regular item in your daily diet, soon you will see the magical weight loss that is happening to you.
10. Good Carbohydrates (Whole Grains & Potatoes)
Good carb sources are whole grains and tuber vegetables.
All the grains are not good weight loss foods.
It is important to choose the non-gluten whole grains because they have a good mixture of fiber, carbohydrate, and protein in them.
The brown rice mostly contains resistant starch, which is similar to dietary fiber. For this reason, the whole grain rice taken in a balanced amount is not going to cause weight gain issues.
However, the refined whole grains, usually used in junk foods, are not healthy as they are highly processed, and most of the fiber content gets lost in this process.
The whole-grain diet needs to be included in your diet plan only if you are engaged in activities that burn a lot of calories. Otherwise, it is better to avoid all the food grains altogether from your diet list.
Another healthy carbohydrate source is everyone’s favorite ‘potatoes’.
Potatoes are highly valued not only for the carbohydrate but also for several other nutrients in them. It is a superfood for weight loss and better health.
It is said that a person can survive on potatoes and water alone for an extended period.
Research reports released by the National Center for Food Safety and Technology, Illinois Institute of Technology in October 2010 have said daily consumption of potatoes does not lead to weight gain when taken as part of a balanced diet.
This superfood is a good natural source of potassium, sodium, Vitamin C and antioxidants. No fats in it.
One of the biggest weight-loss advantages of potato is its ability to make us feel satiated very quickly. Especially the boiled white potatoes are very good food for shedding weight.
Other best carbohydrate sources are other root vegetables and turnips.
11. Capsaicin Spice Diets
Including a good bit of chili pepper and cinnamon in your diet is incredibly useful for weight loss.
They not only make the food tasty but also supplies the body with a weight loss supplement called “capsaicin.”
The capsaicin substance is known for its ability to suppress appetite and increase the fat burning process at the cellular level.
You can notice that most of the popular weight loss supplements out there have this substance as an important ingredient in them.
12. Healthy Dairy Foods
The high-quality protein content in dairy products makes them good diet foods.
One of the best dairy products you must compulsorily include in your diet is the cottage cheese.
Cottage cheese is a fresh cheese curd product with a mild flavor.
It contains a lot of protein and very little fat and carbohydrate.
This food ranks high on the Satiety Index, and it will make you feel full without needing a lot of calorie intake.
Your body also gets a good bit of calcium, potassium, sodium, and a number of other essential vitamins from dairy products.
Another excellent dairy food is yogurt.
The probiotic bacteria in yogurt help in better digestion and improve the healthy functioning of the gut as a whole.
A healthy gut is good for preventing inflammation and leptin resistance.
One thing that must be kept in mind is to choose only full-fat dairy products as they are proved to be good for fighting type-2 diabetes and reduces the chances of obesity.
All-natural dairy products are good, but cottage cheese and yogurt are the best weight loss foods among them.