If you have been trying diet after diet to lose weight, you may wonder what the best foods for weight loss are. Restrictive diets are simply not the best way to lose weight. But eating right is the answer.
I totally believe in the power of food.
The old saying- let your food be your medicine and your medicine your food is so true.
The food you eat is either helping you be healthy or it is making you sick.
So let’s choose wisely.
And on that note, let’s talk about the best food to eat for weight loss. I am ready to shed some weight. Aren’t you?
There are some superfoods that are so powerful that they can boost weight loss and amplify your health a whole lot.
Certain foods have weight loss-boosting nutrients – such as fiber, water content, or vitamins that boost metabolism and weight loss.
So just which magical foods are these? Let’s dive in and unveil the best foods for weight loss.
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The Best Foods for Weight loss
The following are the foods you should be eating to boost your weight loss
#1 Chia seeds
Chia seeds are simply amazing. Tiny seeds, they contain an amazing amount of nutrients and fiber and only a few calories. As chia seeds are loaded with protein (4grams in about 2 tablespoons and 11gms of fiber they provide satiety keeping you full longer. So perfect for weight loss.
They are also so easy to use so you can get their benefits in many different ways. You can put chia seeds in smoothies, in salads and you can even use them in your baking.
Chia seeds expand when soaked in water. And this is one of their magic powers. So they form this delicious gelatinous pudding when combined with liquid and fruit. This is great for breakfast and dessert.
But the best part for our purposes here is that that gel is the perfect way to clean your colon. Constipated and feeling bloated? Get everything out by making a smoothie with about 2 tablespoons of chia seeds.
They help by flushing toxins as they expand in the colon improving elimination.
Chia seeds also contain omega-3 fatty acids and fight inflammation one of the biggest causes of obesity. Chia seeds are a great source of energy as well. And of course, this means you have more energy to exercise and do activities other than just sitting or sleeping due to fatigue.
Chia seeds also lower fasting sugar and insulin sensitivity, fat storage, and oxidative stress study found.
Blueberries are superfoods, a powerhouse of nutrition. They are full of antioxidants and vitamins that drive metabolism.
And because they contain a good amount of fiber to improve your blood sugar, and metabolism, flush toxins and waste helping you lose weight.
Research shows that eating blueberries regularly has a great impact on weight loss.
A 2009 study found that blueberry consumption led to Improved insulin sensitivity, lower cholesterol, lower triglycerides, and lower fasting blood sugar.
Additionally, eating blueberries reduces belly fat and thus protects against metabolic syndrome and diseases like diabetes, hypertension, heart disease, and even stroke.
Image by Pezibear from Pixabay
Flaxseeds is are an amazing superfood. Flax seeds are a great source of protein, fiber, B vitamins, good carbs, minerals like magnesium, and potassium and a tablespoon is only 37 calories.
Flaxseed controls weight gain in many ways.
It is a good source of protein and with high-quality protein, flax seeds keep you feeling full longer.
It improves immune function, which means that the protein and omega 3 fatty acids in flax seeds calm inflammation. Inflammation can make it hard to lose weight as has been discussed previously.
Diseases like diabetes and heart diseases are inflammatory diseases and in most cases, extra weight and obesity are involved.
Flax seeds lower blood sugar due to their high content of insoluble fiber study found. This means less circulating insulin and fat storage.
The fiber in flax seeds helps improve blood sugar utilization so less circulating blood sugar.
When there is too much blood sugar, more and more insulin is released and the excess sugar is stored as fat.
So to lose weight start using about a tablespoon of flax seeds in your smoothies. You can also use flax seeds in cereal, salads, baking, and more.
Eggs are one of the best food on the planet. Eggs contain lots of nutrition including B vitamins, vitamin D, protein, and choline.
Eggs are a great source of high-quality protein that curbs hunger and regulates the pesky hunger hormones, so one is full longer.
Researchers found that those who eat eggs for breakfast ate much less in the next 24 hours. That is a winning plan for weight loss.
#5 Fish rich in Omega 3s fatty Acids.
The omega-3 fatty acids in fish such as salmon, can help with weight loss.
Some studies have found that omega-3 fats increase resting metabolic rate as well as fat loss. And may even increase the number of calories that are lost during exercise.
DHA and EPA omegas decrease inflammation, and this decreases fat storage.
That is one reason why eating fish three times a week is encouraged by the American heart association as well as decreasing heart disease.
The process that leads to heart disease is mainly inflammatory.
And the inflammation also causes fat storage. So you can protect your heart and decrease your waistline at the time.
Legumes are great for weight loss. If you have trouble digesting beans, soaking them in water before cooking may help reduce or eliminate the offending substances that cause these issues.
Beans and legumes come in so many varieties so choices are many -you can’t ever get bored.
And beans and legumes are all chock full of nutrition, including protein and fiber, two very satiating nutrients, and good for weight loss.
Legumes also contain magnesium a vital nutrient in metabolism, and blood sugar utilization, and assists in weight loss.
Avocadoes are a nutritious superfood that provides a healthy fat alternative.
The good healthy fat in avocado can help get off bad fats so that is a plus for weight loss.
Also Avocados a full of fiber and as already mentioned, fiber keeps you full and assists in elimination.
A win-win for weight loss.
Avocados also contain lots of vitamins including vitamins A, B, and K. Additionally the presence of good fat in avocados helps in the absorption of vitamin A.
Nuts are a great snack choice for weight loss. They do contain a high amount of fat so it is wise to eat in moderation. About a handful is good portion size.
And because nuts contain a great mix of good fats, proteins, and high fiber, that combo incinerates bad fats or basically fires your metabolism keeping you lean.
And in fact studies such as this one have found that eating nuts in moderation improve metabolic health, preventing metabolic syndrome and the many illnesses caused by inflammation including weight gain.
#9 Leafy greens
Consider Kale, spinach, turnip greens, and collards and there are many more varieties of super greens to eat for weight loss.
Leafy greens are low-energy density food great for weight loss. Leafy green contains few calories- a great strategy for weight loss, and studies prove it works.
Leafy greens are also nutritious -loaded with vitamins and minerals such as calcium and magnesium. These minerals have been associated with weight loss well.
A 2003 study in the Journal of Nutrition found that calcium played a substantial role in preventing obesity and insulin resistance. It is now well known that insulin resistance leads to metabolic syndrome and weight gain.
In addition, leafy greens have great fiber content, therefore flushing out bad fats, waste, and toxins that can prevent weight loss. Toxins do contribute to weight gain because the body makes fat as a storage unit for toxins in an attempt to protect the body.
Also, consider the bloat that happens when your bowels don’t move regularly. Well, when you eat greens, the fiber content will eliminate that problem.
No time to prepare greens daily?
Then this green superfood powder is just perfect. Just put it in your favorite smoothie recipe and enjoy it!
The best foods for weight loss
# 10 Apples
Apples are a great food to eat for weight loss. Apples contain good fiber and therefore will keep you full longer. Apples also contain pectin- a type of fiber that helps flush out toxins.
And the fewer toxins you have the less fat you will store. Studies have found that eating apples also increases metabolism, so you burn more fat.
Asparagus is loaded with vitamin B, and vitamin E. B vitamins are crucial in energy metabolism. So eating asparagus will help you burn that valentines day dinner, and many dinners thereafter if you make this delicacy a staple in your kitchen.
# 12 Chilli Peppers
Bring on the jalapenos! Yes indulge in that salsa, but not so much the chips. Hot peppers rev up your metabolism.
You can thank the capsaicin in hot peppers – compounds that make them hot also raises your metabolism.
The action of capsaicin was found to be threefold: Increased metabolism, increase lipids oxidation, and decreased appetite.
Indeed, the consumption of chillis research shows can increase energy expenditure by 50 Kcal/day.
This is all great for weight loss.
While all fats should only be used in moderation, coconut oil has made a comeback, and for good reason. Coconut oil is made of medium-chain Triglycerides, which research studies have found leads to burning more calories.
The MTC oils in coconut oil increase energy expenditure per research.
Consuming MTC fats makes one feel fuller and therefore less calorie consumption.
#14 Apple Cider Vinegar
It may not taste good. But it is great for weight loss. Try adding fruit to it and of course water. Apple cider vinegar is believed to increase metabolism. Studies have shown that consuming apple cider vinegar can increase metabolism and the amount of body fat burned.
Studies show that apple cider vinegar increased enzymes that lead to less fat storage and increased fat burning.
Studies show apple cider vinegar even influences gene expression leading to less fat storage in the liver, metabolism of fat in the liver, and in the skeletal muscles ( source).
Research also states that consuming apple cider vinegar may help slow stomach emptying. This then keeps you feeling full longer, and it helps reduce after-meal glucose levels and insulin response.
But take caution due to the high acid in the Apple cider vinegar which is bad for your teeth.
Tea can help you boost weight loss. The catechins in tea and caffeine both boost your metabolism.
This Research found that subjects who consumed oolong tea compared to those who only drank water increased their energy expenditure as well as fat oxidation.
Green tea is believed to help in weight loss by increasing the rate of fat burning due to caffeine and EGCG, studies have found this claim to be true.
#16 Whole grains
I know. Many people think grains are bad for weight loss as they contain carbs.
The problem is that many grains and foods made from grains on the market now are processed foods. Even when the label says the food has whole grains, be wary still.
Whole grains are not the enemy many think they are in weight loss. You can read more here.
The best thing is to buy whole grains like quinoa, whole grain rice, and wheat and cook for yourself.
Whole grains contain healthy soluble and insoluble fiber and resistant starch. The soluble fiber such as the beta-glucans in oats is great for keeping one feeling full longer. The less hunger the less you eat and that can lead to weight loss.
Also, fiber helps with toxins and waste removal so you are not keeping junk in your gut that keeps you bloated and sick as well.
Additionally, whole grains contain, many other vital nutrients necessary for a great metabolism, like vitamins B1, B6, B 3, and even folate.
Grains also contain minerals like magnesium, manganese, zinc, iron, and even protein. All of these nutrients play a part in metabolism, energy production, and utilization and help with weight loss.
#17 Full-fat Yogurt with live cultures
Yogurt has many health benefits including weight loss. High-fat dairy including yogurt is actually better than low-fat options.
Unfortunately, low-fat yogurt has too much sugar to compensate for and is not the healthy option it is presented to be. Too much sugar turns into too much fat, causing inflammation and weight gain.
The notion that high fat is unhealthy is actually not true. Research has shown that full-fat dairy is inversely associated “with measures of adiposity, ” and found an inverse or no relationship between high-fat dairy and metabolic health.
But full-fat containing live cultures is great for weight loss. Due to the full fat and protein, eating yogurt keeps you full longer.
That means less urge to eat therefore cutting calories.
Plus, the friendly bacteria prevent gut inflammation, a big contributor to weight gain and obesity.
Gut inflammation leads to obesity, and hormonal imbalance, and may cause hunger hormones such as leptin and insulin to be out of balance.
The result is excessive hunger and weight gain.
So eating full-fat yogurt with live cultures and no added sugar is great for weight loss. To sweeten just add your own fresh fruit to it and enjoy. I like mine with sliced strawberries, and it is so good.
And there you go!
There are many more great foods for weight loss, and this list is by no means exhaustive.
Do you like any of these foods? Tell me in the comments.
And then go to the market and fill your shopping cart with the best foods to eat for weight loss. Start eating healthy today and lose weight.