Trying to lose weight can be a struggle for so many. It feels like there is a new emerging diet trend every month. So, which one is right for you? Should you eat more of this or less of that? It can get overwhelming!
When it comes to “dieting”, I really hate for people to get caught up in any one particular trend. Whether trying to lose weight or just trying to maintain a healthy lifestyle, it’s not about dieting. It’s about eating healthy longterm.
Here are the 10 best foods to eat for weight loss (and overall health).
Eggs are an incredibly nutrient-dense food. This means that you get a lot of nutritional benefits without all the calories. Once feared because of their cholesterol content, eggs have made a recent comeback due to the changes made to the dietary guidelines earlier this year, which included stating that cholesterol is no longer a concern. Eggs are high in protein and healthy fats and can help to keep you feeling fuller longer.
2. Leafy Greens
Leafy greens, like kale and spinach, are both low-carb and low-calorie. Their high fiber content make them ideal for weight loss. Adding leafy greens is a great way to add bulk to meals, up your fiber intake and get your phytonutrients, all with a low caloric intake. Winner!
Who doesn’t love avocado?? This superfood is particularly high in monounsaturated fat, which not only helps to keep you feeling full, but is also shown to help reduce belly fat. Add avocado to your smoothies or on top of a salad or even in your omelette.
4. Coconut Oil
It feels like coconut oil is the solution to just about all of your problems. Well, weight loss is no different. Coconut oil is made up of medium chain triglycerides (MCTs), which help to increase satiety and decrease belly fat. Try replacing other cooking fats with coconut oil or using it in your healthy smoothies.
5. Cruciferous Vegetables
Cruciferous veggies are high in fiber, making them incredibly filling. This includes vegetables like broccoli, cauliflower and cabbage. These highly nutritious foods make a great addition to any meal as they help create satiety without a high caloric cost.
6. Chia Seeds
I love chia seeds! While this superfood may seem like a high carb splurge, look again. One ounce of chia seeds contains 12g of carbohydrates, but 11g of that are from fiber, making this a low-carb friendly food. Chia seeds are able to absorb over 10 times their weight in water, expanding in your stomach and creating a feeling of fullness.
7. Lean Meats
When trying to lose weight, it’s important to make sure you are still getting an adequate amount of protein in your diet to prevent muscle loss. Leaner cuts of meat are a great source of protein that help to build or maintain muscle while still losing fat.
8. Nuts and Seeds
Eating nuts and seeds in small amounts can provide a good source of protein and healthy fats. Eating nuts has also been shown to boost serotonin levels, the “feel good hormone”, which can help to both suppress appetite and reduce stress levels.
It’s important to note that nuts and seeds are high in calories, so just a little as a snack can go a long way.
9. Beans and Legumes
Beans and legumes are a good source of both protein and fiber. Easily stored in your pantry, these are something to always keep on hand for a quick, low-calorie, filling meal.
Salmon is high in omega 3’s, which are shown to help reduce inflammation in the body. Inflammation is strongly linked to weight gain or difficulty losing weight. Add that with salmon’s high protein content and you’ve got a perfect food for weight loss.
Salsa is the perfect way to give your meal a fresh and interesting flavor without all the calories that come with most condiments. Keeping your food fun and flavorful is crucial to avoid getting bored and binging.
Berries contain the antioxidant, anthocyanin, which can alter gene activity in fat cells, making it more challenging to gain weight.
Bonus: Berries are a sweet treat you can add to a salad, smoothie or eat them by themselves for a healthy dessert.
Apples are high in the soluble fiber, pectin, responsible for keeping you feeling full. They make a great snack between meals to curb those cravings.
14. Sweet Potatoes
Sweet potatoes’ high fiber content helps to keep you feeling full and helps to regulate your blood sugar. Instead of the not-so-healthy sweet potato fries, try this easy sweet potato chili recipe.
Cinnamon is a powerful little spice! Not only does it help to regulate blood sugar levels, it also helps to curb cravings and boost metabolism. I love cinnamon in my coffee or mixed in my plain grass fed yogurt.
Now you know what to eat, but how do you incorporate this into your every day? Here are some simple tips to make losing weight easy.
Healthy Green Smoothies
Smoothies are such an easy way to get lots of nutrients without all the calories. You can add leafy greens, berries, chia seeds and healthy fats like coconut oil or avocado to any smoothie for a nutrient boost. Here are a few healthy green smoothie recipes to get you started.
Use Salads to Bulk up Your Meal
I have a side salad with just about every meal I eat. It’s an easy, low-calorie way to add bulk to your meal and fill up before you reach for the chips or french fries.
Broth-based soups are both filling and full of nutrients. Try making soups with lots of filling veggies and avoid the calories by sticking to broths as the base.
While not related to food, you can’t talk weight loss without addressing stress. If your body is under great amounts of stress- physical or emotional- it is near impossible to lose weight. Be sure to get quality sleep and keep stress to a minimum for the best weight loss results.