Grab a pen and paper, open your notebook or press that printer button – we’ll unveil your ultimate weight loss shopping list.
Before we go into the best foods to include on a weight loss list, remember that these foods alone will not promote weight loss. Weight loss will only be followed by healthy eating and a balanced diet. It will also require you to do so Consume fewer calories than you burn. The CDC recommends that you focus on substitution rather than addition when it comes to weight loss.
“If you start eating fruits and vegetables in addition to what you usually eat, you add calories and can gain weight. The key is substitution. Eat fruits and vegetables instead of any other high-calorie food,” says CDC.
A healthy food list for weight loss must have these types of foods, which are recommended by CDC:
- Vegetables (especially foods rich in prebiotics)
- Whole grains
- Healthy fats
- Lean meat
- Nuts & seeds
- Low fat dairy products
Read on to find specific examples of each of these types of foods along with a scientifically supported explanation of exactly how they support weight loss. And for more on healthy eating, do not miss 15 underrated weight loss tips that actually work.
When you double your fiber intake from 12 to 24 grams per day, you can burn up to an additional 92 calories per day, according to research published in American Journal of Clinical Nutrition. An easy way to increase your fiber intake right away? Stock on seeds. Rich in anti-inflammatory, plant-based omega-3 fatty acids, fiber and plant protein, hemp seeds, chia seeds and flax seeds are a must in a weight loss diet. Tip: Be sure to grind flax seeds before eating – your body can not digest the whole seed, so if you do not grind it, you will not have access to the benefits.
Beans, beans, they help you lose weight! A Meta-analysis of all available clinical trials on the effects of eating pulses showed that adding just 3/4 cup of beans to your diet every day for six weeks can help you lose 0.75 pounds. Some ideas for eating more legumes: Add chickpeas to salads, black beans to quesadillas, peas to pasta and boiled kidney beans as a side to grilled chicken.
One apple a day helps keep the weight off. Because apples are high in fiber, low in calories and rich in anti-inflammatory antioxidants, it is no surprise that they can promote weight loss. A trial published in the magazine Appetite found that when women ate three apples a day for ten weeks – without changing anything else with their diet – they lost two pounds. Another observational study of over 120,000 participants, published in PLoS medicine, found that people who ate apples lost an average of £ 1.24 per serving over a four-year period.
Nuts can be high in calories, but they are still a powerful tool for weight loss when eaten in moderation. A study published in the journal Obesity shows that those who consumed two or more servings of nuts per week had a 31 percent lower risk of weight gain compared to those who never or rarely ate them. Nuts not only prevent weight gain, they also promote weight loss. When 65 overweight or obese individuals supplemented their diet with nuts for 24 weeks, they had a 62% greater weight loss and BMI, a 50% greater reduction in waist measurement and a 56% greater reduction in fat mass compared to those who supplemented their diet with healthy complex carbohydrates.
Avocados really live up to their hype – and we’re not just talking about their ability to make any dish Instagram worthy. Healthy fats are an important part of a weight loss diet because they promote satiety and are also important in helping your body absorb fat-soluble vitamins such as A, D, E and K. Add half an avocado to your lunch, and a study published in Nutrition Journal found that you may experience a 40% decrease in desire to eat for hours afterwards. This is how you feel fuller longer.
TK Special antioxidants called catechins that are found in large amounts in green tea, especially match green tea, are believed to increase metabolism and increase the body’s ability to burn fat. A small study found that women who drank matcha-quality green tea before quick workouts burned more fat than workouts who did not drink matcha. Plus, an analysis of 14 studies published in Canadian Pharmacists Journal showed that people who drank a high concentration of green tea lost up to 7.7 pounds more than subjects who did not drink green tea.
Curious about the 12 side effects of eating oatmeal? We give you a sneak peek: they can help you lose weight. A Nutrients The trial had a group of participants consume 100 grams of oats per day. After a year, the researchers checked back with the groups and found that oatmealers experienced a significant weight loss – 2 pounds. The researchers note that short- and long-term oat intake also has an effect on controlling hyperglycemia and lowering blood lipids.
Store your fridge with high-protein yoghurt such as Greek yoghurt or Icelandic yoghurt, and you will help your body digest fat. A study in the journal Appetite compared the saturation effects of yogurt with high, moderate and low protein content on women. Researchers found that Greek yogurt, with the highest protein content of 12-15 grams per serving, had the greatest effect on squashing appetite.
Forget the salad dressings or rapeseed oil for frying and grab a bottle of olive oil. Rich in monounsaturated fats and oleic acid – two fats that are known to have saturating and anti-inflammatory effects, olive oil has been shown to encourage weight loss. In a Journal of Women’s Health study, researchers found that when participants consumed 3 tablespoons of olive oil per day for 8 weeks, they lost more weight than those who followed a lower-fat diet.
Related: What happens to your body when you eat olive oil
Discard the cereal and take a carton of eggs. Eggs are one of the top 10 breakfast foods that keep you full, according to a dietitian thanks to their high protein content. As we have noted, you can stay drunk longer for a long time. A Business research A study showed that eating eggs for breakfast can make you feel fuller and help you eat fewer calories during the day compared to eating a bagel.
Contrary to many people’s beliefs, you do not need to cut bread from your diet if you want to lose weight. Keeping bread – the right bread, which is rich in fiber and made with whole grains – in your diet can help you lose weight. One American Journal of Clinical Nutrition The study showed that replacing refined grains with whole grains increases calorie loss by reducing calories retained during digestion and speeding up metabolism. Unlike nutrient-free refined grains, whole grains are rich in saturating, heart-healthy fiber.
Berries contain a lot of fiber and antioxidants – what we now know is a winning combination for weight loss. One study showed that when people ate a 65-calorie snack, they stopped eating less food at the next meal compared to those who ate the same amount of calories from sweets. Why not add more berries to your diet with the help of the 25 best weight loss smoothies ever.