We’ve also wondered what the best meals to eat to lose weight are. We asked a number of docs and dietitians to answer a simple question: Which are the largest foods you can buy in any grocery retailer that are most effective at promoting weight loss? Here are their answers. Take notes and continue reading, because what follows will be your ultimate, professional-backed weight loss buying list. You can also find some helpful tips and advice that will assist you in achieving your weight loss goals by reading this list of Simple Ways to Lose Fat Starting Now, According to Experts.
1
Avocados
Monisha Bhatne, MD, FCAP is a triple-board-certified doctor who has experience in integrative medicine and pathology. “Utilizing benefits of the MUFA found in avocados can improve our insulin sensitivity, and lower our ldl-cholesterol.”
She says that the fat content can also help to regulate the urge for food and aid in weight loss by increasing the rate at which fat is burned. She says that you can get all of the benefits from just one serving, which is usually 14 of an avocado. If avocados are a great way to add variety to your diet, don’t miss our list of 18 Things You Never Thought You Could Do With an Avocado.
2
Cherries
“Cherries can often be overlooked, but they are a superfood which may help you lose weight,” says Lynell, a nutritionist and Licensed Health and Wellness Coach with a background in psychology. She is also a National Diabetes Prevention Program Instructor. They’re packed with vitamins like potassium, manganese and copper. But the health benefits go beyond vitamins and minerals as cherries also pack 3 grams of fibre and 2 grams of protein. Tart cherries can also help you sleep better. According to research, a better night’s sleep can promote weight loss. If these benefits weren’t enough, cherries can help with joint pain, allowing you to exercise more, helping you lose extra weight.”
3
Quinoa
Quinoa, although classified as a whole grain, is a seed. It contains 8 grams of protein per cup and 5 grams fiber. Amanda W. Izquierdo MPH, RD LDN says that consuming foods high in fiber will help you feel full and stop overeating. Don’t miss out on this list of underrated weight loss tips that work!
4
Clear Protein
Sunny Brigham MBA, MS CNS says, “Many people do not consume protein first thing in the morning.” Then, they will have a little at lunch and a large amount at dinner. According to research, we can only digest and absorb about 20-25 grams at a given time. If someone is only eating protein at dinner they will not get enough throughout the day.
Truth: A healthy protein intake helps build muscle, maintain liver and kidney function, and boosts metabolism. Bingham says that consuming 10-20 grams at breakfast can boost metabolism and keep you full until lunch. Good choices include free-range eggs, oatmeal with nuts and nut butters, as well as a high quality protein powder.
In our interviews with weight loss specialists, almost all of them emphasized the benefits of eating more eggs. Ross says that research shows that people who eat more eggs at breakfast tend to lose weight faster than those who consume a lot of carbohydrates in the morning. Ross says that eggs are rich in vitamins and proteins, which make you feel satisfied, so you eat less throughout the day.
5
Salmon
Rima Kleiner MS, RD says, “All seafood is delicious to eat if you are trying to lose weight.” Recent research has shown that eating seafood several times a week can help you lose weight. Fish and shellfish, which are rich in protein but have fewer calories than other animal proteins, can make you feel satisfied, helping to reduce overeating.
Seafood is also a great source of omega-3 fatty acid, which has been shown to reduce irritation and improve heart and brain health. In terms of weight loss and health, it is more important to choose seafood that has been prepared and cooked in a healthy way. Say no to fried foods and avoid dishes that are high in calories.
Salmon is a great weight loss food, according to experts. Kleiner advises that even if you think it’s too fishy there are ways to make it more appealing. Soaking the fish in milk about 20 minutes before cooking can help to reduce its fishy taste. You can also squeeze lemon juice on the fish to cover up the smell or taste. Serve with a healthy and delicious sauce like tzatziki, teriyaki, or mango salsa.”
6
Chia Seeds
Natalie Knezic is a Health & Wellness Coach who has experience in weight loss, weight management, and digestive health. “Chia seed are a staple in my kitchen, and high on my favorite food list, as they are among the healthiest, nutrient-dense foods on the earth.”
Chia seeds, no matter how small they are, are packed with vitamins, are very filling and can help you lose weight. Knezic says that chia seeds are a great source of omega-3 fatty acid, soluble fibres and proteins. Only one serving of chia seed (two tablespoons), contains nearly 10 grams fiber, which is about 40% of the daily recommended intake. Fiber makes us feel full and prevents overeating. Chia seeds combined with water will expand in your stomach and keep you feeling great for hours.
7
Pistachios
Katherine Brooking, MS, RD, says that pistachios help to quell hunger and new research shows they can also help you lose weight. Recent research has shown that adults who eat nuts like pistachios may have a lower body weight and a decreased risk of health dangers such as heart disease and metabolic syndrome. They also tend to have a healthier diet than those who don’t eat pistachios. “Pistachios also provide a complete protein, which is ideal for vegetarians and vegans.”
A brand new study published in the journal Vitamins shows that pistachios may be your secret weapon for weight loss. Researchers at the University of California San Diego followed 94 adults of different body sizes, from slim and healthy to overweight, as they embarked on the same weight-loss plan. What is the only difference? The half of participants who added 1.5 ounces pistachios into their diet, while the other half did not. The trial participants lost weight in general, but those who consumed pistachios at the end of the study had much better biometrics. The pistachio-eating group experienced lower blood pressure, consumed more fiber and consumed “much fewer sweets” compared to those who did not add pistachios to their diet.
8
Leafy Greens
Lisa Younger Ph.D. RD, a diet professor at NYU, says that leafy greens can be a great addition to a weight loss food plan. They are low in calories and high in fiber, which helps you feel full.
9
Cruciferous Greens
Younger says that cruciferous vegetables like broccoli, cabbage, and cauliflower are high in fiber and low in calories. They also fill you up. According to a recent study, a specific cruciferous veggie was identified as the #1 Most Effective Weight Loss Food for Women.
10
Beans
Lynell Ross says that beans are one of the best kept secrets for weight loss. “A half cup of kidney beans contains about 7 grams fiber.”
According to Ross, beans and legumes contain a lot of fiber. This can help your digestive system work efficiently and result in weight loss. She says that women should aim for 21-25 grams of fibre per day while men need between 30 and 39 grams.
11
Apples
Ross says that apples are one of the healthiest foods you can eat for weight loss. One medium-sized Apple has about 5 grams fiber, which helps in weight loss. Its sweet and crunchy taste can also be substituted for dessert while helping you feel full.
12
Yogurt
Ross says that research has shown that people who consume dairy foods lose more weight than those who do not. Yogurt contains a lot of calcium and vitamin D which strengthens bones. It also has a lot of protein which balances blood sugar levels and reduces sugar cravings. You should choose plain yogurt with low sugar, and then add your own fruit. If you are looking for more weight loss tips, check out the 200 Best Weight Loss Ideas on the Planet.
