Best Foods for Weight Loss
In this article I will give you a list of the ten best foods for weight loss.
Hopefully if you are a frequent reader of my site you know by now that weight loss is just a function of a calorie deficit. That means you can eat literally any foods you want and still lose weight. You could eat only big macs or ice cream and still lose weight, as long as you are eating fewer calories per day than you burn throughout the day.
And if you don’t know that yet, I would recommend reading this article first.
However, some foods make it easier to stick to a calorie deficit. These foods have few calories yet a ton of nutrients, fill you up and make you feel satisfied.
Without further ado, let’s move on to the list of the ten best foods for weight loss.
Salmon
Are you surprised by this one? While containing a slightly higher fat content than most white fish, Salmon contains healthy Omega 3 fatty acids. Salmon contains healthy fats which help you feel satiated.
A 3 or 4 ounce serving of salmon also contains 20-30 grams of protein, which can keep you full for hours on end.
People who eat more protein consume fewer calories overall without even trying, so getting more protein in your diet can help you stick to your diet better.
Try Baked Salmon dishes without too much additional oil or butter, and stay away from fatty sauces that add unnecessary calories to this otherwise diet friendly dish.
Berries
Berries contain many nutrients including vitamin C. They also contain fiber and antioxidants which can help keep you regular and your skin clear too.
But berries also contain an additional advantage over fruits like bananas, papayas or mangoes.
Berries have an extremely high water content and low calorie density. That means you can eat hefty servings of berries without adding too many calories to your diet.
That can help you stick to a calorie deficit a little bit easier so you can meet your goals.
You can mix many types of berries together to get more nutrients and antioxidants.
Potatoes
You heard that right, potatoes are your best friend for weight loss! Potatoes fill you up and combine the staying power of starch with healthy fiber and nutrients including potassium.
And a small potato only includes around 100 calories.
As long as you don’t use too much butter or sour cream on your potatoes, these can be a useful addition to your weight loss diet.
A small baked potato and small bowl of chili is a great choice for about 2 hours before your workout. The combination of carbs and protein is excellent for strength and endurance during your sessions.
Sautéed Green Beans
Broiled vegetables can be a bit of a drag to eat, but sautéed green beans taste great.
By adding one tablespoon of olive oil to your green beans and sautéing them, you get a delicious savory dish that tastes great and provides you with many different nutrients.
Green beans are nutrient rich and calorie poor. They also supply a lot of volume to a meal to fill you up without adding a lot of calories.
When you sauté green veggies with a bit of olive oil, you get the nutrients and antioxidants of the vegetables with a bit of healthy fat. This actually helps you to absorb those nutrients a little better.
The difference in calories is hardly anything to sneeze at, so go ahead and add a side of sautéed green beans to your dinner tonight. Adding Oregano or other spices can also add more health benefits and flavor.
Lean Beef
For just a tiny bit more saturated fat than chicken breast, why not go for a piece of lean steak?
While you don’t want to overdo lean meat, it can supply some health benefits and staying power so you can stick to your diet.
Lean beef supplies iron in your diet. Getting enough of this nutrient is important to preserve your energy and stamina.
But Lean Beef also supplies protein, which can help you build muscle and reduce your overall calorie intake without even trying. So lean beef can be a great addition to your weight loss diet, as long as you only eat it in moderation.
Eating Lean Beef in a salad with spinach and strawberries can help you boost your absorption of iron and lead to a meal that really improves your energy levels.
Nuts
Nuts supply healthy fats that may curb your hunger and boost your energy levels and cognition.
Any type will do, but Almonds, Walnuts and Cashews are some of my favorites.
You can add an ounce on top of a hearty salad for some extra crunch and power to your salad.
Just remember to watch your portion sizes here. Eating too many nuts can still blow your calorie deficit.
Greek Yogurt
Greek Yogurt helps you add protein and calcium to your diet. Recent research suggests calcium can assist with weight loss, reduce fat around your midsection and help with PMS symptoms.
Calcium also helps build strong bones and helps and to power movement and athletic activity. Be sure to get enough calcium, especially if you work out a lot.
Dairy products like Greek Yogurt might have other benefits. Dairy contains a mix of whey and protein, which makes it a good choice for post-workout muscle recovery.
Try a Greek Yogurt and a piece of fruit after your next workout for a great recovery snack.
Beans
Beans combine plant based protein with fiber and phytonutrients. While technically not a low calorie food, they will keep you satiated for hours to come and help you stick to a reduced calorie plan a bit easier.
Plus, beans are easy to digest and easy on your wallet too, and a great protein source for vegetarian and vegan eaters.
Stir beans into a vegetarian chili for a hearty and tasty winter meal.
Whole Rolled Oats
Whole oats or cooked oatmeal is a great addition to your breakfast or any time snack. The soluble and insoluble fiber will fill you up and also improves your heart health.
So, instead of reaching for sugary cereals, go for steel cut oats for a real power breakfast. Starting off your day with a good breakfast can help you stick to your diet the rest of the day and also give you more energy for your workout and your workday.
Overnight Oats are a delicious treat. Combine oatmeal, almond or skim milk, any fruit and nuts into a jar and place it in the fridge overnight. It will be ready in the morning for an easy breakfast!
Cruciferous Vegetables
Broccoli is a great choice and cauliflower is making a comeback. Both supply lots of nutrition for just a few calories.
To add a bit of flavor, consider sautéing these in a bit of oil as well and adding your favorite spices.
Choose these outside of your workout window, because they are a little harder to digest and won’t supply enough carbs for a hard session. Instead, choose them for your dinner after a long day to help reach your 5-9 fruits and vegetables per day.
Final Thoughts
What do you think about these ten best foods for weight loss? Let me know in the comment section below.
