There is an unhealthy misconception that in order to lose weight, one has to starve to death, when the opposite is true. Refueling with healthy fats, fiber, nutrients, vitamins, and minerals can help prepare your body for weight loss, and there are specific foods that can help you with this. Eat that, not that! has compiled a list of the world’s most weight loss foods that can help you meet your health goals the right way. Read on – and to ensure your health and the health of others, don’t miss these 19 ways to ruin your body, health experts say.
A common delicacy in your Japanese restaurant, these green soybeans are full of vitamins and minerals such as omega-3 fatty acids, iron, magnesium, zinc and vitamin C. Emily Rubin, RD, LDN, Director of the Celiac Center for Clinical Dietetics, Fatty Liver Center, Weight Management Center at Thomas Jefferson University, reveals Eat This, Not That! “One cup of edamame has 8 grams of fiber and 17 grams of protein, making it a high-fiber, high-protein food that will leave you feeling full and satisfied,” she explains. Plus, they’re only 180 calories per 1 cup serving. Edamame can be bought fresh, frozen, dried and even in noodle form. “Add them to any stir-fry, salad, or even a hummus. The dry-roasted edamame is a top snack I recommend to my patients with weight loss goals,” she says.
At 25 calories per serving, cauliflower is very low in calories, but high in many vitamins and minerals, including vitamin C, vitamin K, folic acid, potassium, magnesium and phosphorus, Rubin reveals. “These vegetables are extremely versatile and can be turned into rice, mashed potatoes, and even pizza crust, saving you hundreds of calories,” she explains. Cauliflower is high in fiber at 3 grams per cup, which is important for digestive health – like constipation – and can reduce obesity as it can promote fullness and reduce overall calorie intake.
The story goes on
Rubin explains that these “miracles” tiny black seeds contain antioxidants, protein, omega-3 fatty acids, and various micronutrients, but mostly fiber. “They contain 11 grams per 1 ounce serving and meet one-third of your daily fiber needs in just one serving,” she says. When chia seeds are added to yogurt or other liquid, they expand to a thicker consistency and add fullness to your meal. And they have around 14% protein, which is high compared to other plant foods. “The next time you eat Greek yogurt, add chia seeds to keep you stuffed for hours,” she suggests.
Berries are the fruits with the lowest sugar content and highest nutrients – including fiber – and were used to aid weight loss, according to Rubin. Raspberries contain the highest fiber (6.5 grams), followed by blackberries (5.3 grams). Strawberries and blueberries each contain 2.4 grams of fiber. “Berries have been shown to lower LDL (bad) cholesterol, which can reduce the risk of heart disease,” she explains. “At 60 calories per serving, berries can be included in any weight loss diet – paleo, low-carb, Mediterranean, vegetarian, and vegan diets.” How should you eat them? She suggests adding them to oatmeal, yogurt, smoothies, and salads as a “healthy and flavorful add-in”.
Bowl of Greek yogurt
Greek yogurt is a great source of protein, calcium, and potassium, and can help you feel full for a few calories. “Greek yogurt has twice as much satisfactory protein and half the sugar of regular yogurt. An average serving can contain 12 to 17 grams of protein, depending on the brand,” reveals Rubin. Another benefit is the probiotics in yogurt, which are healthy bacteria that can help with digestive problems but also with weight loss. An added bonus? People with lactose intolerance may also find Greek yogurt more digestible. Another benefit is that Greek yogurt can replace many higher calorie foods like cheese, cream, and mayo.
Salmon is one of the best sources of omega-3 and DHA, explains Nona Djavid, nutrition and weight loss expert and founder of SoulScale. “It is also a nutrient that is necessary for proper thyroid function. This is important for your metabolism to run optimally.”
CONNECTED: The leading cause of obesity according to science
Eating leafy greens is a great way to add volume to your meals – without increasing the calories – says Djavid. “They have several properties that make them perfect for a weight loss diet, such as low-calorie, low-carb, and high-fiber,” she explains. In addition, leafy vegetables contain important prenatal whole-food nutrients such as calcium, iron and folic acid, as well as tons of vital fiber. Leafy vegetables include dark green vegetables like kale, spinach, and Swiss chard. “There are endless ways to incorporate your greens into your daily diet by eating, sautéing, blanching, and steaming raw in salads,” she says.
Eggs are incredibly nutrient-dense and can help you get all of the nutrients you need for a low-calorie diet, explains Djavid. Fun fact: almost all of the nutrients are in egg yolks. “Compared to refined carbohydrates like bagels, eggs can suppress appetite and even promote weight loss later in the day,” she adds.
Avocados are a crowd-pleaser for healthy fat, explains Djavid. “They’re also high in potassium, folic acid, and vitamin K, which helps your body absorb other vitamins properly,” she explains. An easy way to enjoy an avocado? Cut into slices and drizzle with a little olive oil and sea salt.
CONNECTED: This supplement can increase your risk of heart attack, experts say
crushed red pepper flakes
Djavid suggests spicing up your life to lose weight. “Chili peppers contain capsaicin, a substance that has been shown in some studies to reduce appetite and increase fat burning,” she says. “Eating spicy foods that contain chili peppers can temporarily decrease your appetite and even increase fat burning.”
Nuts help improve metabolic health and promote weight loss. “They can be a healthy addition to an effective weight loss diet when consumed in moderation,” explains Djavid. “They’re an excellent snack that contains balanced amounts of protein, fiber, and healthy fats – don’t go overboard!”
Composition with bowl of lentils on wooden table.
Beans and legumes include lentils, black beans, kidney beans, and a few others. “They are a good addition to your weight loss diet,” claims Djavid. “They’re both high in protein and fiber, and they contribute to bloating and lower calorie intake.”
CONNECTED: I am a doctor and I warn that you never take this supplement
Woman with closed eyes holding cup of tea at home
Christina Towle, Certified Clinical Nutritionist, Founder of Hudson Valley Nutrition, references many scientific Studies that links tea and weight loss. She recommends three different types.
Black Tea: Towle explains that Belack tea contains unique flavonoids that have been shown to aid in weight loss. “I recommend such a quality BOH tea straight from the Malaysian plantation, “she says.” The purer, the more effective in important fat-reducing ingredients. ”
Green tea: Compounds in green tea, especially epigallocatechin gallate (EGCG), increase hormones that help break down fat cells, according to Towle. “An easy way to consume green tea, especially in the summer, is to look for a green iced tea like this one Harney teas. “
Sleeping Tea: Teas designed to help you sleep aren’t just helping you get your Zs. “We encounter sleep studies on a daily basis about how sleep and stress relief help Weight looses, “Towle reveals it.” To support sleep, which is much healthier than prescription medication, I recommend sleeping tea like Be assured of Good pharma that contains JuJube Seed, which has been shown to promote relaxation and also CBD tea that calms you down. “
Go Buddha Food Box
Towle is a big fan of prepared foods – but not the kind you get in the freezer – for achieving weight loss goals. “When we are pressed for time, it’s easy to eat junk food, which stops weight loss,” she explains. “I tell customers if they don’t have time to prepare and portion they should seek a healthy food delivery program.” She is a big fan of vegan foods GO Buddha This offers light, healthy, perfectly portioned and, above all, delicious meals “so that you are satisfied and don’t reach for a chocolate bar”.
Glasses with different protein shakes on the table
Protein combined with greens is a win-win for weight loss, according to Towle. “This combination has all of the antioxidants and nutrients to help your metabolism, increase the energy for burning fat, and fill you up so you don’t reach for more food,” she says. However, make sure you find one that is neither weight gain nor contains whey, “which literally adds weight”. Two of their tips are Female lean protein of True nutrition
Sipping the broth throughout the day is calming and satisfying without adding any calories, suggests Towle. “I usually have a cup or two of this vegan broth from Grace’s Goodness Organics,” she reveals. “It’s infused with cayenne pepper, which is known to boost your metabolism, increase blood flow, and regulate blood sugar … all important for weight loss!”
Banana ice cream
Also, have treats ready if you feel like you are being pampered without guilt, calls Towle. “Physiologically, knowing you can will support you on your way to a lean life and help you stay positive,” she explains. “I have some cases of this herbal Double rainbow Ice cream anytime. “And now that you have a great foundation, don’t miss out on these additional 19 weight loss foods that really work, experts say.