Just as all people are not created equal, the same can be said of calories. Different foods travel through your body’s different metabolic pathways. And this can cause dramatic differences on how hungry you feel and the number of calories you use up.
Here for your delectation are the twenty most weight-loss friendly foods that are scientifically proven to help you lose weight:
1. Whole eggs: Once avoided for being a ‘cholesterol bombs’ eggs are now firmly back in vogue. They are filling, dense with nutrients which are found mainly in the yolk. And will help suppress your appetite until later in the day promoting weight-loss.
2. Leafy greens: I bet as a kid your mum told you to ‘eat your greens’ which at the time you probably didn’t appreciate! Turns out your mum was right all along! Kale, Swiss Chards, Collards, Spinach and a few other leafy greens have numerous properties that make them suited for a weight-loss diet. By increasing the volume of your plate of food without increasing calories. Studies have revealed that meals with a low energy density makes you and me eat fewer calories overall. Leafy greens are also very nutritious and incredibly packed with vitamins, minerals and antioxidants including calcium. Leafy greens have also been found in some scientific studies to help fat burning.
3. Salmon: Fatty fish should be in your diet twice a week and is very healthy and great at keeping you feel full for hours on end with relatively few calories. This tasty fatty fish is packed with high-quality protein, numerous important nutrients and healthy fats.
4. Nuts: While nuts are packed with fats, they are not quite as fattening as you might think. And they make the perfect snack with balanced amounts of protein, fibre and healthy fats. There have been some scientific studies that have shown them to improve metabolic health as well as promoting weight-loss. Be careful not to eat too many though as they are fairly-high on the calorie count.
Try this for lunch or dinner using ingredient numbers 1 to 4:
- Salmon fillet – microwave for 2 ½ minutes
- Two Poached Eggs – make sure the yolks a runny
- Large portion of Spinach, steamed or melted down using a little olive oil
- Two Walnuts* chopped into small chunks
Place the Spinach on the plate, place the Salmon Fillet on top in the centre, stack the two Poached Eggs on top of the Salmon Fillet, finally sprinkle the Chopped Walnuts over the plate. Start eating by bursting the yolks, as these make for a tasty sauce. Season with Black Pepper, Sea Salt. Tasty, filling and packed with nutrients, vitamins and minerals! * Not suitable for people with nut allergies.
5. Cruciferous Vegetables: Think Broccoli, Cabbage, Brussel Sprouts and Cauliflower and much like other veg Cruciferous Vegetables are high in fibre and tend to be very filling. Better still these types of veg have decent amounts of protein. A simple combo of fibre, protein and low energy density makes them the perfect food s to include in your meals if weight-loss is your primary goal. There’s also the added-bonus of being packed with nutrients with cancer fighting-substances.
6. Boiled Potatoes: Seemingly no longer in vogue, boiled potatoes have several properties that make them great for weight-loss and optimal health. This is down to the fact that they contain a wide range of nutrients with a bit of nearly everything you need. They are particularly high in potassium which plays an important role in blood pressure control. If you let boiled potatoes cool for a while, they form large amounts of resistant starch, a fibre-like substance which amongst other things has been shown to promote weight-loss. For a bit of variety sweet potatoes, turnips, parsnips and other root veg are also good choices.
7. Tuna: This lovely fish is another low-calorie, high protein food. It’s very lean (low in fat) and is popular amongst bodybuilders who are on a cutting cycle. If you’re focused on protein intake, make sure to choose tuna canned in water rather than oil or go one better and buy tuns steaks from the fresh fish counter.
8. Legumes & Beans: Several legumes and beans can help in weight-loss including kidney beans, lentils, black beans and a few others. They tend to be high in protein and fibre, and help you feel full for longer while clocking up only a modest calorie count.
9. Avocados: Avocados are unique amongst fruits as they a packed with healthy fats rather carbs. They are particularly high in monosaturated oleic acid, the same type of fat found in olive oil. Because of the high-water content, they are not as calorific as you might think and they contain loads of important nutrients, including potassium.
10. Chili Pepper: This might
be a surprise entry, but chili pepper really can help with weight-loss. They
contain something called capsaicin, which studies have shown to reduce appetite
and increase fat burning.
11. Cottage Cheese: Dairy products all tend to have a large amount of protein. One of the best options is cottage cheese because it is mostly protein with a relatively low amount of carbohydrates and only a little fat. It’s also very satiating, meaning you feel fuller for longer on a relatively low number of calories, and like all other dairy products, it is high in calcium, which may help you with fat burning.
12. Lean red meat: Meat has been unfairly blamed for various health problems despite a lack of evidence to back up these damning claims. Although processed meat is widely acknowledged to be unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes. According to two large studies, red meat has only a weak correlation with cancer in men and no correlation whatsoever in women. The simple truth is, meat is a weight-loss-friendly food because it’s high in protein not to mention packed with nutrients.
13. Soups: As already mentioned above, diets with a low energy density tend to make people eat less calories. The majority of foods with a low energy density are those that contain large amounts of water, for example, fruit and vegetables. But you can also just add water to your food, making a nutritious and healthy soup! Some scientific studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel fuller for longer while eat significantly less calories. Be careful not to add too much fat to your soup, for example, cream or coconut milk, as this can significantly increase the calorie content.
14. Apple Cider Vinegar: Apple cider vinegar enjoys much popularity amongst the natural health community. It’s regularly used in condiments such as dressings and vinaigrettes. Several studies suggest that apple cider vinegar can be useful for weight loss. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat fewer calories for the rest of the day. Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects over the long term.
15. Coconut Oil: Just as not all calories are created equal the same principle applies to fats. Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides which have been shown to boost satiety better than other fats while increasing the number of calories burned. Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is not a good idea. However, a much better idea is to replace some of your other cooking fats with coconut oil. Extra virgin olive oil is also worth noting, as it’s probably one of the healthiest fats around.
16. Whole Grains: Although some cereal grains have received a bad press in recent years, many types are definitely-healthy, filled with fibre while containing a fair amount of protein, for example, oats, brown rice and quinoa. Oats are loaded with beta-glucans, soluble fibres that have been shown to make you feel fuller for longer while improving your metabolic health. Brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool down before consumption. Please be aware that refined grains are not a healthy choice, and sometimes foods that have ‘whole grains’ listed on the food label are highly processed sugar laden junk foods that are harmful and very fattening. Of course, for some people whole grains are a no go, but if you can tolerate them, then they’re a great choice for weight-loss.
17. Fruit: Most health and nutrition experts agree that fruit is good for you. Numerous studies have shown that people who eat the most fruit and vegetables tend to be healthier than people who don’t managed their 5 a day fruit and veg quota. Of course, correlation does not equal causation, so these studies don’t really prove anything. However, fruit does have properties that make them weight-loss-friendly as they have a low energy density and take a while to chew. Plus, the high amount of fibre found in fruit helps prevent sugar from being released too quickly into your bloodstream. Save for the few people that sadly can’t tolerate them, fruit can be an effective and delicious addition to your weight-loss diet.
18. Full Fat Yogurt: Yogurt is another fantastic dairy food. Some types of yogurt contain probiotic bacteria that can improve the function of your gut. There are two main benefits of a healthy gut; 1.) It may help protect you against inflammation 2.) It may also help with leptin resistance, which is one of the main hormonal drivers of obesity. It’s important to note that some studies have shown that full-fat dairy rather than low-fat dairy is closely associated with a reduced risk of obesity and type 2 diabetes over time. It may be contrary to your thinking, but low-fat yogurt is often loaded with sugar, so it’s best to avoid it, as its really-not good for you.
19. Grapefruit: One fruit that deserves to be singled out is grapefruit. Its effects on weight control have been studied specifically. In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 1.6 kg. The grapefruit group of fruits also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases. Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel fuller for longer while eating fewer calories.
20. Chia Seeds: Chia seeds are among the most nutritious foods around. They contain 12 grams of carbohydrates per ounce or 28 grams, which is fairly high, but 11 of these grams are fibre! This combines to make chia seeds a low-carbohydrate friendly food and one of the best sources of fibre you can get and due to its high fibre content, chia seeds can absorb up to 12 times their weight in water, turning gel-like and expanding in your stomach which will help make you feel full.
Try this for breakfast or as dessert after dinner using ingredient numbers 17 to 20:
To Full Fat Greek Yogurt add Chia Seeds that have been soaked in water for 20-30 mins, mix thoroughly. Make a fruit salad out of your favourite fruits and include half a Grapefruit. Squeeze the remaining half of Grapefruit to make the sauce for your fruit salad. Add a generous serving of fruit salad to a dessert bowl, top with the mix of Full Fat Greek Yogurt and Chia Seeds.
So, there you have it, some of the very best foods around to help you with a weight-loss goal. Of-course diet is just one side of the coin, to get achieve sustainable long term weight-loss you’ll need to add in regular exercise, and if you lack the motivation to start this, or simple do not know where to begin, then having a qualified personal trainer can help you achieve your weight-loss goal.
To see how I could help you call me on 07730 038830 or email email@example.com lets start a conversation today.
Caution: Food Allergies I’m among one of the lucky ones, a personal trainer who can eat pretty much anything without suffering any unpleasant allergic reactions. Dairy products, cereals and nuts don’t pose any problem to my health. While these are my top 15 energy foods and drinks, they may not be suitable for everyone. Always read the food label!