It’s hard to say that there are magical weight loss powers in food, because eating something does not automatically help you lose weight in that moment. However, there are some foods that are more nutritious than others. And this makes them great staples in a diet when you want to drop a few pounds, or even just live a healthier life.
“While no single food will make you lose weight, foods high in protein and fiber will help keep you satisfied longer so you will probably nosh less and consume fewer calories overall,” says Lauren Harris-Pincus, MS. , RDN, author of The Protein-Packed Breakfast Club.
Even if you do not exactly want to lose a few kilos, it is never a bad idea to supplement with healthy, nutritious foods that each provide their own health benefits. So here are the most underrated, yet delicious and clean foods that will best help you on your weight loss journey. And while you’re at it, be sure to stock up on some of the 7 healthiest foods to eat right now.
This often overlooked gem is versatile, as cottage cheese is great with fruit, in whole grain bowls, in oatmeal and even mixed in salads. More importantly, cottage cheese has a super high protein content, which helps you stay full between meals.
“It’s the secret of creamy smoothies, because it’s much less painful than Greek yogurt; you can mix it into eggs before climbing for a cheesy, creamy texture or as a protein boost in pancake batter,” says Harris-Pincus. The possibilities are endless, and you will benefit from about 13 grams of satisfying protein per 1/2 cup serving of cottage cheese. Not sure which option to buy? Here are the top five cheese brands, according to nutritionists.
Chia seeds are definitely seen as a “trendy” food, but they live up to the hype.
“These trendy, nutritious packaged seeds have a special quality: they absorb more than ten times their weight in water, so they can swell in the digestive tract and help you stay happy,” says Harris-Pincus.
They are also easy to take with meals. Simply sprinkle a teaspoon or two in yogurt, over your salad, in your oatmeal, or add them to pastries you make yourself. For only 20 calories per teaspoon, you will benefit from protein, fiber, coveted omega-3 fats and long-lasting fullness.
You may overlook pistachios because peeling makes them a little harder to eat, but that’s part of their allure.
See, for 100 calories, you get to enjoy about 30 nuts. When you buy them in the shell, it takes extra time to open them before you eat more time to feel satisfied.
“The herbal protein, fiber and healthy fats will help you stay full, so distribute them in zippered bags to catch and go, especially for lunch or on long car journeys,” says Harris-Pincus.
Tend to find yourself skipping breakfast because you do not have time to climb or fry an egg? A simple fix is hard-boiled eggs.
“For only 70 calories, the high-quality protein and fat will replenish you and help prevent you from losing your nose and reducing the likelihood of making impulsive food choices,” says Harris-Pincus. Do not worry about cholesterol either. “Research has shown that egg cholesterol is not only lower than we once thought, but it is also not a contributing factor to heart disease,” she says.
Oatmeal is not necessarily considered the most exciting breakfast choice, but it is one of the best meals to start the day with. And that’s because oats are really a great health food.
“This healthy whole grain contains a soluble fiber, beta-glucan, which can help manage cholesterol and blood sugar,” says Harris-Pincus. You can make old-fashioned oatmeal, oats overnight, energy balls or even grind them into flour to use for baking.
Green tea can only be the closest we have to a weight loss elixir. So if it’s a tea option you do not usually choose, it’s time to refill!
“This warming drink serves a dual purpose: not only is it full of antioxidants and other healthy phytochemicals, but it has the benefit of boosting your metabolism slightly,” says Harris-Pincus.
Fun fact for you: Sipping tea in the evening instead of eating a snack or shopping in your latte for a cup of ice or hot green tea will lower your calorie intake and can help you burn some extra. Just remember that adding sugar to sweeten it will defeat the purpose, so sip on the unsweetened! (And here it is how to learn to use the power of tea to lose weight.)
An avocado (which happens to be high in fat and fiber) in the morning? Yes absolutely!
“Integrating avocados into your breakfast meal (think avocado toast with an egg on top) can definitely help you feel fuller and prevent you from unwanted snacks between meals,” he says. Maggie Michalczyk, MS, RD.
Almonds or peanuts may be the first type of nuts that you think of when you think of snacks, but do not forget walnuts.
A study published in Nutrition showed that healthy, young adults who regularly consume foods that contain polyunsaturated fats (PUFAs), such as walnuts, may experience beneficial changes in appetite hormones associated with hunger and satiety.
“Participants who consumed a PUFA-rich diet had a significant decrease in fasting ghrelin, a hormone that increases hunger, and a significant increase in the peptide YY (PYY), a hormone that increases fullness or satiety,” says Michalczyk. “These hormonal changes can help with better appetite control so snack on walnuts or add them to things like salads, yogurt or track mix,” she says.
High-fiber legumes such as chickpeas and black beans are not only a good source of herbal protein, which will help you stay fuller longer, but they also contain fiber for a boost.
“This one-two stroke of protein and fiber will make any meal you add legumes very filling, which can ultimately help you eat less from snacks and feel very happy with your meals while trying to go down in. weight “, says Michalczyk.
