The Best Foods for Weight Loss, According to Science
Are you looking for some effective ways to shed those extra pounds and improve your health? If so, you might want to consider adding some of the best foods for weight loss to your diet. These are foods that are high in nutrition and low in calories, helping you feel full and satisfied while supporting your weight loss goals.
In this blog post, we will explore some of the best foods for weight loss, according to science, and explain why they are beneficial for your health and waistline. We will also provide some tips on how to incorporate them into your meals and snacks, and answer some frequently asked questions about weight loss and nutrition.
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Table of Contents
- 20 Nutrient-Dense Foods
- 5 Healthy Fats
- 10 Lean Proteins
- 10 High Fiber Foods
- 10 High Volume Low-Calorie Foods
- Eating for Weight Loss 101
- Conclusion
- Disclaimer
- FAQ's
20 Nutrient-Dense Foods
The easiest way to decrease your calories and increase your nutrition intake is by choosing more nutrient-dense foods. These are the foods that have the most nutrition per calorie, compared to other options that may be higher in empty calories, added fat and sugar.
Many of the most nutritious low-calorie foods you can find tend to be non-starchy vegetables - this includes nearly all veggies, except peas, corn, potatoes and winter squash. These vegetables are rich in vitamins, minerals, antioxidants and phytochemicals that can protect your cells from damage, reduce inflammation, lower blood pressure and cholesterol, and prevent chronic diseases such as cancer and diabetes.
Here are 20 examples of nutrient-dense foods that you can add to your diet for weight loss and health benefits:
- Arugula: Arugula has only 20 calories for every 2 cups (85g). And it’s a good source of calcium and an excellent source of vitamin C, folate and vitamin A.
- Asparagus: Four spears of asparagus contain only 17 calories. Plus it's a source of iron and folate and is high in vitamin K.
- Bell Peppers: Bell peppers are low in calories but high in vitamin C, vitamin A, vitamin B6 and antioxidants. They also add a sweet and crunchy flavor to your sal, stir-fries and soups.
- Broccoli: Broccoli is one of the most nutrient-dense foods on the planet. It has only 31 calories per cup (91g) but provides over 100% of your daily needs for vitamin C and vitamin K. It also contains sulforaphane, a compound that has anti-cancer properties.
- Brussels Sprouts: Brussels sprouts are another cruciferous vegetable that is packed with nutrients. One cup (88g) has only 38 calories but delivers over 100% of your daily vitamin C and vitamin K needs. They also contain glucosinolates, which can help detoxify your body.
- Cabbage: Cabbage is a low-calorie vegetable that is high in fiber, vitamin C, vitamin K and folate. It also contains anthocyanins, which are antioxidants that can protect your brain and heart health.
- Cauliflower: Cauliflower is a versatile vegetable that can be used as a substitute for rice, potatoes, pasta and bread. It has only 25 calories per cup (107g) but is rich in vitamin C, vitamin K, folate and choline.
- Celery: Celery is a crunchy and hydrating vegetable that has only 16 calories per cup (101g). It is a good source of vitamin K, vitamin A, potassium and antioxidants. It also contains apigenin, a flavonoid that can reduce inflammation and prevent cancer.
- Cucumber: Cucumber is a refreshing and low-calorie vegetable that has only 16 calories per cup (104g). It is mostly water but also contains vitamin K, vitamin C, potassium and silica, which can improve your skin health.
- Kale: Kale is a superfood that has only 33 calories per cup (67g) but provides over 200% of your daily vitamin A and vitamin C needs. It also contains vitamin K, calcium, iron, magnesium and antioxidants. Kale can help lower your cholesterol, boost your immunity and prevent oxidative stress.
- Lettuce: Lettuce is a leafy green vegetable that has only 10 calories per cup (36g). It is a good source of vitamin A, vitamin K, folate and water. It can help you stay hydrated, fill you up and add some crunch to your meals.
- Mushrooms: Mushrooms are low in calories but high in protein, fiber, vitamin D, selenium and antioxidants. They can help boost your immune system, lower your blood pressure and cholesterol, and prevent cancer. ads
- Onions: Onions are low in calories but high in flavor. They have only 44 calories per cup (160g) but are rich in vitamin C, vitamin B6, folate and quercetin, a flavonoid that can lower inflammation and protect your cardiovascular health.
- Radishes: Radishes are spicy and crunchy vegetables that have only 19 calories per cup (116g). They are a good source of vitamin C, folate, potassium and antioxidants. They can help improve your digestion, detoxify your liver and prevent infections.
- Spinach: Spinach is a leafy green vegetable that has only 7 calories per cup (30g). It is an excellent source of vitamin A, vitamin C, vitamin K, folate, iron and magnesium. It also contains lutein and zeaxanthin, which are carotenoids that can protect your eye health.
- Tomatoes: Tomatoes are low in calories but high in lycopene, a powerful antioxidant that can protect your skin from sun damage, lower your blood pressure and cholesterol, and prevent prostate cancer. One cup (149g) of tomatoes has only 32 calories but provides over 30% of your daily vitamin C needs.
- Watercress: Watercress is a peppery and nutrient-dense vegetable that has only 4 calories per cup (34g). It is an excellent source of vitamin A, vitamin C, vitamin K and calcium. It also contains glucosinolates, which can help prevent cancer. ads
- Zucchini: Zucchini is a low-calorie vegetable that has only 20 calories per cup (124g). It is a good source of vitamin C, vitamin B6, potassium and manganese. It also contains pectin, a soluble fiber that can lower your cholesterol and blood sugar levels.
- Berries: Berries are low in calories but high in antioxidants, fiber and vitamin C. They can help reduce inflammation, improve blood sugar control, lower cholesterol and prevent urinary tract infections. Some of the best berries for weight loss include blueberries, raspberries, strawberries and blackberries.
- Citrus Fruits: Citrus fruits are low in calories but high in vitamin C, fiber and flavonoids. They can help boost your immune system, improve your digestion, lower your blood pressure and cholesterol, and prevent kidney stones. Some of the best citrus fruits for weight loss include oranges, grapefruits, lemons and limes. ads
5 Healthy Fats
While fats have more calories per gram than protein or carbohydrates, adding more healthy fats to your diet can help reduce sugar cravings and give greater satiety, thereby supporting healthy weight loss. Healthy fats include nuts, seeds, oily fish, olive oil and other plant-derived oils. These fats are rich in monounsaturated and polyunsaturated fatty acids, which can lower your bad LDL cholesterol and raise your good HDL cholesterol, as well as omega-3 and omega-6 essential fatty acids, which can reduce inflammation, improve brain function and prevent cardiovascular disease.
Here are 5 examples of healthy fats that you can add to your diet for weight loss and health benefits: ads
- Avocado: Avocado is a creamy and delicious fruit that is high in healthy fats, fiber, potassium, vitamin E and folate. It can help lower your cholesterol, improve your skin health, regulate your blood sugar and enhance your absorption of fat-soluble vitamins. One-fifth of an avocado (30g) has 50 calories and 4.5 grams of fat.
- Nuts: Nuts are crunchy and satisfying snacks that are high in healthy fats, protein, fiber, minerals and antioxidants. They can help lower your cholesterol, blood pressure and blood sugar, as well as reduce your risk of heart disease, diabetes and cancer. Some of the best nuts for weight loss include almonds, pistachios, walnuts and cashews. One ounce (28g) of nuts has about 160 calories and 14 grams of fat.
- Seeds: Seeds are small but mighty sources of healthy fats, protein, fiber, minerals and phytochemicals. They can help lower your cholesterol, blood pressure and blood sugar, as well as improve your digestion, immunity and skin health. Some of the best seeds for weight loss include chia seeds, flax seeds, hemp seeds and pumpkin seeds. One ounce (28g) of seeds has about 150 calories and 10 grams of fat.
- Oily Fish: Oily fish are rich in omega-3 fatty acids, which are essential for your brain, heart and eye health. They can help lower your triglycerides, blood pressure and inflammation, as well as prevent arrhythmias, blood clots and stroke. Some of the best oily fish for weight loss include salmon, tuna, sardines and mackerel. Three ounces (85g) of cooked oily fish has about 150 calories and 7 grams of fat.
- Olive Oil: Olive oil is one of the main components of the Mediterranean diet, which is associated with lower rates of obesity, heart disease, diabetes and cancer. Olive oil is high in monounsaturated fats, which can lower your bad LDL cholesterol and raise your good HDL cholesterol. It also contains polyphenols, which are antioxidants that can protect your cells from oxidative stress. One tablespoon (15ml) of olive oil has 120 calories and 14 grams of fat. ads
10 Lean Proteins
Protein is an essential macronutrient that helps build and repair your muscles, bones, skin and other tissues. It also helps regulate your hormones, enzymes and immune system. Protein can also help you lose weight by increasing your metabolism, reducing your appetite and preserving your lean mass.
The amount of protein you need depends on your age, sex, activity level and health goals. A general recommendation is to consume 0.8 grams of protein per kilogram of body weight per day. However, if you are trying to lose weight or gain muscle, you may need more protein than that.
The best sources of protein are those that are low in saturated fat and high in quality. Quality refers to the amino acid profile of the protein source. Amino acids are the building blocks of protein, and some of them are essential, meaning that your body cannot make them and you have to get them from food. Animal proteins tend to have a complete amino acid profile, while plant proteins tend to be incomplete or low in some amino acids. ads
Here are 10 examples of lean proteins that you can add to your diet for weight loss and health benefits:
- Chicken Breast: Chicken breast is one of the most popular sources of lean protein. It is low in fat but high in protein, niacin, vitamin B6 and selenium. It can help support your muscle growth, metabolism and immunity. Three ounces (85g) of cooked chicken breast has 140 calories and 26 grams of protein.
- Turkey Breast: Turkey breast is another lean poultry option that is high in protein, niacin, vitamin B6 and selenium. It can help lower your cholesterol, blood pressure and inflammation. Three ounces (85g) of cooked turkey breast has 125 calories and 26 grams of protein.
- Eggs: Eggs are one of the most complete sources of protein available. They contain all nine essential amino acids as well as choline, biotin, vitamin B12 and iron. They can help improve your brain function, hair and nail health, and blood sugar control. One large egg (50g) has 70 calories and 6 grams of protein.
- Yogurt: Yogurt is a fermented dairy product that is high in protein, calcium, potassium, probiotics and vitamin B12. It can help improve your bone health, digestion, immunity and mood. The best type of yogurt for weight loss is plain, low-fat or non-fat Greek yogurt, which has more protein and less sugar than regular yogurt. One cup (245g) of plain, low-fat Greek yogurt has 150 calories and 20 grams of protein. ads
- Cottage Cheese: Cottage cheese is another dairy product that is high in protein, calcium, phosphorus and vitamin B12. It can help lower your blood pressure, cholesterol and blood sugar levels. It also has a high satiety value, meaning that it can keep you full for longer. One cup (226g) of low-fat cottage cheese has 160 calories and 28 grams of protein.
- Lean Beef: Lean beef is a good source of protein, iron, zinc, vitamin B12 and creatine. It can help increase your muscle mass, strength and endurance. It can also help prevent anemia, boost your immune system and support your brain health. However, you should limit your intake of red meat to no more than three servings per week, as it can also increase your risk of colorectal cancer and heart disease. Three ounces (85g) of cooked lean beef has 170 calories and 22 grams of protein.
- Pork Tenderloin: Pork tenderloin is a lean cut of pork that is high in protein, thiamine, vitamin B6 and selenium. It can help improve your energy production, nerve function and thyroid health. It can also help lower your cholesterol and blood pressure levels. Three ounces (85g) of cooked pork tenderloin has 120 calories and 22 grams of protein. ads
- Tofu: Tofu is a plant-based protein that is made from soybeans. It is low in fat but high in protein, calcium, iron, magnesium and isoflavones. It can help lower your cholesterol, blood pressure and inflammation, as well as prevent osteoporosis and breast cancer. It can also be used as a substitute for meat in many dishes. Three ounces (85g) of firm tofu has 80 calories and 8 grams of protein.
- Lentils: Lentils are legumes that are high in protein, fiber, folate, iron, manganese and polyphenols. They can help lower your cholesterol, blood pressure and blood sugar levels, as well as improve your digestion, immunity and antioxidant status. They can also be used as a substitute for rice or pasta in many dishes. One cup (198g) of cooked lentils has 230 calories and 18 grams of protein.
- Quinoa: Quinoa is a pseudocereal that is high in protein, fiber, magnesium, phosphorus and flavonoids. It is one of the few plant-based proteins that contain all nine essential amino acids. It can help lower your cholesterol, blood pressure and blood sugar levels, as well as improve your metabolism and inflammation. It can also be used as a substitute for rice or couscous in many dishes. One cup (185g) of cooked quinoa has 220 calories and 8 grams of protein. ads
10 High Fiber Foods
Fiber is a type of carbohydrate that cannot be digested by your body. It passes through your digestive system intact, helping to move food along and prevent constipation. Fiber can also help you lose weight by slowing down the absorption of sugar into your bloodstream, reducing your appetite and hunger hormones, lowering your cholesterol and triglycerides levels, and feeding the beneficial bacteria in your gut.
The amount of fiber you need depends on your age, sex and calorie intake. A general recommendation is to consume 14 grams of fiber for every 1,000 calories you eat per day. However, most Americans fall short of this goal, averaging only about 15 grams of fiber per day.
The best sources of fiber are whole foods that are minimally processed or refined. These include fruits,vegetables, whole grains, legumes, nuts and seeds. These foods also provide other nutrients and phytochemicals that can benefit your health and weight loss. ads
Here are 10 examples of high fiber foods that you can add to your diet for weight loss and health benefits:
- Oats: Oats are whole grains that are high in fiber, protein, magnesium, manganese and beta-glucan, a soluble fiber that can lower your cholesterol, blood sugar and insulin levels. Oats can also help you feel full and satisfied for longer, reducing your calorie intake. One cup (81g) of dry oats has 300 calories and 8 grams of fiber.
- Apples: Apples are fruits that are high in fiber, vitamin C, potassium and polyphenols, antioxidants that can protect your cells from damage, lower your blood pressure and cholesterol, and prevent diabetes and cancer. Apples can also help you curb your appetite and cravings, especially if you eat them before a meal. One medium apple (182g) has 95 calories and 4.5 grams of fiber.
- Carrots: Carrots are vegetables that are high in fiber, vitamin A, vitamin K, potassium and carotenoids, antioxidants that can improve your vision, skin health and immune system. Carrots can also help you lower your cholesterol, blood pressure and blood sugar levels. One cup (128g) of chopped carrots has 50 calories and 3.5 grams of fiber. ads
- Beans: Beans are legumes that are high in fiber, protein, iron, folate, magnesium and phytochemicals. They can help you lower your cholesterol, blood pressure and blood sugar levels, as well as improve your digestion, immunity and antioxidant status. They can also help you feel full and satisfied for longer, reducing your calorie intake. One cup (172g) of cooked black beans has 220 calories and 15 grams of fiber.
- Chia Seeds: Chia seeds are seeds that are high in fiber, protein, omega-3 fatty acids, calcium, magnesium and antioxidants. They can help you lower your cholesterol, blood pressure and inflammation, as well as improve your digestion, hydration and skin health. They can also help you feel full and satisfied for longer, reducing your calorie intake. One ounce (28g) of chia seeds has 140 calories and 10 grams of fiber.
- Popcorn: Popcorn is a whole grain snack that is high in fiber, manganese, phosphorus and polyphenols. It can help you lower your cholesterol, blood pressure and blood sugar levels, as well as improve your metabolism and inflammation. It can also help you feel full and satisfied for longer, reducing your calorie intake. However, you should avoid adding too much salt, butter or oil to your popcorn, as they can increase the calories and fat content. Three cups (24g) of air-popped popcorn has 90 calories and 3.5 grams of fiber.
- Almonds: Almonds are nuts that are high in fiber, protein, healthy fats, vitamin E, magnesium and antioxidants. They can help you lower your cholesterol, blood pressure and blood sugar levels, as well as improve your skin health, brain function and bone health. They can also help you feel full and satisfied for longer,reducing your calorie intake. However, you should limit your portion size, as nuts are high in calories and fat. One ounce (28g) of almonds has 160 calories and 3.5 grams of fiber. ads
- Raspberries: Raspberries are berries that are high in fiber, vitamin C, manganese and antioxidants. They can help you lower your cholesterol, blood pressure and inflammation, as well as improve your blood sugar control, immunity and skin health. They can also help you feel full and satisfied for longer, reducing your calorie intake. One cup (123g) of raspberries has 65 calories and 8 grams of fiber.
- Artichokes: Artichokes are vegetables that are high in fiber, vitamin C, vitamin K, folate, magnesium and cynarin, a compound that can stimulate bile production and improve your digestion and liver health. Artichokes can also help you lower your cholesterol, blood pressure and blood sugar levels. One medium artichoke (120g) has 60 calories and 7 grams of fiber.
- Flax Seeds: Flax seeds are seeds that are high in fiber, protein, omega-3 fatty acids, lignans and antioxidants. They can help you lower your cholesterol, blood pressure and blood sugar levels, as well as improve your digestion, hormone balance and skin health. They can also help you feel full and satisfied for longer, reducing your calorie intake. However, you should grind or soak your flax seeds before eating them, as they have a hard outer shell that can prevent the absorption of their nutrients. One tablespoon (10g) of ground flax seeds has 55 calories and 3 grams of fiber. ads
10 High Volume Low-Calorie Foods
Another way to decrease your calories and increase your nutrition intake is by choosing more high volume low-calorie foods. These are foods that have a lot of water or air in them, making them larger and heavier without adding many calories. These foods can help you fill up your stomach and stretch your receptors, sending signals to your brain that you are full and satisfied.
Many of the high volume low-calorie foods are fruits and vegetables that are also high in fiber, vitamins, minerals and antioxidants. These foods can help you hydrate your body, improve your digestion, lower your cholesterol and blood pressure, and prevent chronic diseases.
Here are 10 examples of high volume low-calorie foods that you can add to your diet for weight loss and health benefits: ads
- Watermelon: Watermelon is a juicy and refreshing fruit that is high in water, vitamin C, lycopene and antioxidants. It can help you hydrate your body, lower your blood pressure and inflammation, and protect your skin from sun damage. One cup (154g) of watermelon has 45 calories and 0.5 grams of fiber.
- Celery: Celery is a crunchy and hydrating vegetable that is high in water, vitamin K, vitamin A, potassium and antioxidants. It can help you lower your cholesterol, blood pressure and inflammation, as well as improve your digestion and immunity. One cup (101g) of celery has 16 calories and 1 gram of fiber.
- Cucumber: Cucumber is a refreshing and low-calorie vegetable that is high in water,vitamin K, vitamin C, potassium and silica. It can help you hydrate your body, lower your blood pressure and cholesterol, and improve your skin health. One cup (104g) of cucumber has 16 calories and 0.5 grams of fiber.
- Lettuce: Lettuce is a leafy green vegetable that is high in water, vitamin A, vitamin K, folate and antioxidants. It can help you hydrate your body, lower your cholesterol and blood pressure, and prevent oxidative stress. One cup (36g) of lettuce has 10 calories and 0.5 grams of fiber.
- Zucchini: Zucchini is a low-calorie vegetable that is high in water, vitamin C, vitamin B6, potassium and manganese. It can help you lower your cholesterol, blood pressure and blood sugar levels, as well as improve your metabolism and inflammation. One cup (124g) of zucchini has 20 calories and 1 gram of fiber.
- Grapefruit: Grapefruit is a citrus fruit that is high in water, vitamin C, fiber and antioxidants. It can help you hydrate your body, boost your immune system, lower your cholesterol and blood sugar levels, and prevent kidney stones. One half of a grapefruit (123g) has 50 calories and 2 grams of fiber. ads
- Tomatoes: Tomatoes are low-calorie fruits that are high in water, vitamin C, vitamin A, lycopene and antioxidants. They can help you hydrate your body, lower your blood pressure and cholesterol, and prevent prostate cancer. One cup (149g) of tomatoes has 32 calories and 2 grams of fiber.
- Mushrooms: Mushrooms are low-calorie fungi that are high in water, protein, vitamin D, selenium and antioxidants. They can help you hydrate your body, boost your immune system, lower your blood pressure and cholesterol, and prevent cancer. One cup (70g) of mushrooms has 15 calories and 1 gram of fiber.
- Cauliflower: Cauliflower is a versatile vegetable that is high in water, vitamin C, vitamin K, folate and choline. It can help you hydrate your body, lower your cholesterol and blood sugar levels, and improve your brain function. One cup (107g) of cauliflower has 25 calories and 2 grams of fiber.
- Strawberries: Strawberries are sweet and juicy fruits that are high in water,vitamin C, fiber and antioxidants. They can help you hydrate your body, lower your blood pressure and inflammation, and prevent urinary tract infections. One cup (152g) of strawberries has 50 calories and 3 grams of fiber. ads
Eating for Weight Loss 101
When it comes to eating for weight loss, it doesn't matter what you call your diet, at the end of the day labels don't mean much and you should focus first on understanding how much you need to be eating per day and what that looks like in food. In other words, eating fewer calories than you burn every day is the most effective weight-loss method, not the style of diet you choose.
Contrary to what you’ve read on the internet, a single food cannot increase your metabolism, help you burn more fat, or prevent weight gain outside of calorie control. Nobody has ever gotten fat from eating one donut and nobody has ever gotten a six pack from eating one salad. However, cutting back on heavily processed foods and having a little more balance and good nutrition in your diet might do a little more than just help you shed pounds. Nutritious, healthy foods support better moods, energy levels, appetite control, and, when coupled with the right fitness routine, can support a better overall body composition - more lean mass and less body fat.
Here are some tips on how to eat for weight loss and health: ads
- Track your calories: The first step to losing weight is to know how much you are eating and how much you should be eating. You can use a calorie calculator to estimate your daily calorie needs based on your age, sex, height, weight, activity level and goal. Then, you can use a food diary or an app to track your calorie intake and expenditure. This will help you create a calorie deficit, which means that you are burning more calories than you are consuming.
- Eat more protein: Protein is an essential macronutrient that helps build and repair your muscles, bones, skin and other tissues. It also helps regulate your hormones, enzymes and immune system. Protein can also help you lose weight by increasing your metabolism, reducing your appetite and preserving your lean mass. Aim to eat at least 0.8 grams of protein per kilogram of body weight per day, or more if you are trying to lose weight or gain muscle.
- Eat more fiber: Fiber is a type of carbohydrate that cannot be digested by your body. It passes through your digestive system intact, helping to move food along and prevent constipation. Fiber can also help you lose weight by slowing down the absorption of sugar into your bloodstream, reducing your appetite and hunger hormones, lowering your cholesterol and triglycerides levels, and feeding the beneficial bacteria in your gut. Aim to eat at least 14 grams of fiber for every 1,000 calories you eat per day.
- Eat more healthy fats: While fats have more calories per gram than protein or carbohydrates,adding more healthy fats to your diet can help reduce sugar cravings and give greater satiety, thereby supporting healthy weight loss. Healthy fats include nuts, seeds, oily fish, olive oil and other plant-derived oils. These fats are rich in monounsaturated and polyunsaturated fatty acids, which can lower your bad LDL cholesterol and raise your good HDL cholesterol, as well as omega-3 and omega-6 essential fatty acids, which can reduce inflammation, improve brain function and prevent cardiovascular disease. Aim to eat about 20 to 35 percent of your calories from fat, mostly from healthy sources.
- Eat more fruits and vegetables: Fruits and vegetables are low in calories but high in fiber, vitamins, minerals and antioxidants. They can help you hydrate your body, improve your digestion, lower your cholesterol and blood pressure, and prevent chronic diseases such as cancer and diabetes. They can also help you fill up your stomach and stretch your receptors, sending signals to your brain that you are full and satisfied. Aim to eat at least five servings of fruits and vegetables per day, preferably of different colors and varieties.
- Drink more water: Water is essential for your life and health. It helps transport nutrients and oxygen to your cells, flush out toxins and waste from your body, regulate your body temperature and lubricate your joints. Water can also help you lose weight by boosting your metabolism, suppressing your appetite and replacing high-calorie beverages. Aim to drink at least eight glasses of water per day, or more if you are active or live in a hot climate.
- Cut back on added sugar: Added sugar is any sugar that is not naturally occurring in food, such as table sugar, honey, maple syrup, agave nectar, corn syrup and fruit juice concentrate. Added sugar is high in calories but low in nutrition. It can spike your blood sugar levels, leading to poor health, increased cravings and lack of energy. It can also increase your risk of obesity, diabetes, heart disease and cancer. Aim to limit your intake of added sugar to no more than 10 percent of your calories per day, or about 50 grams for a 2,000-calorie diet.
- Cut back on refined grains: Refined grains are grains that have been processed to remove their bran and germ, which contain most of their fiber, vitamins, minerals and phytochemicals. Refined grains include white bread, white rice, white pasta, white flour and cereals. Refined grains are high in calories but low in nutrition. They can raise your blood sugar levels, leading to poor health, increased cravings and lack of energy. They can also increase your risk of obesity, diabetes, heart disease and cancer. Aim to limit your intake of refined grains to no more than 10 percent of your calories per day, or about 50 grams for a 2,000-calorie diet.
- Cut back on alcohol: Alcohol is a liquid that contains ethanol, a substance that can impair your judgment,coordination, memory and mood. Alcohol is high in calories but low in nutrition. It can interfere with your metabolism, digestion, liver function and hormone balance. It can also increase your appetite, lower your inhibitions and impair your sleep quality. It can also increase your risk of obesity, diabetes, liver disease, heart disease and cancer. Aim to limit your intake of alcohol to no more than one drink per day for women and two drinks per day for men, or less if you are trying to lose weight.
- Practice mindful eating: Mindful eating is a way of eating that involves paying attention to your food and your body, without judgment or distraction. Mindful eating can help you enjoy your food more, eat less and feel more satisfied. It can also help you cope with emotional eating, binge eating and food cravings. To practice mindful eating, you can follow these steps:
- Choose: Choose foods that are nutritious, delicious and satisfying for you.
- Prepare: Prepare your food with care and appreciation.
- Serve: Serve your food in appropriate portions and on a plate or a bowl.
- Sit: Sit down at a table and turn off any distractions such as TV, phone or computer.
- Look: Look at your food and notice its colors, shapes and textures.
- Smell: Smell your food and notice its aromas and flavors.
- Taste: Taste your food and savor its flavors and textures.
- Chew: Chew your food well and slowly, noticing how it changes in your mouth.
- Swallow: Swallow your food and notice how it feels in your throat and stomach.
- Pause: Pause between bites and put down your utensils.
- Check: Check in with your hunger and fullness cues and decide if you need more or less food.
- Stop: Stop eating when you are comfortably full and satisfied.
- Appreciate: Appreciate your food, your body and the experience of eating.
Conclusion
In conclusion, losing weight is not easy, but it is possible when you eat the right foods and follow the right tips. By adding more nutrient-dense foods, healthy fats, lean proteins, high fiber foods and high volume low-calorie foods to your diet, you can lower your calorie intake, increase your nutrition intake, improve your health and achieve your weight loss goals.
If you need more guidance, support or inspiration for your weight loss journey, you can always count on Mr Wikki. Mr Wikki is here to provide you with the latest research, tips and tools to help you lose weight and live better. Whether you need a personalized meal plan, a fitness tracker, a calorie calculator or a motivational coach,Mr Wikki has got you covered.
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Disclaimer
This blog post is for informational purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure or prevent any disease or condition. You should always consult your doctor before making any changes to your diet, exercise or lifestyle. Mr Wikki is not responsible for any adverse effects or consequences that may result from following the information in this blog post.
FAQ's
Here are some frequently asked questions about weight loss and nutrition:
- How many calories should I eat to lose weight?
- What are the best foods to eat for breakfast?
- What are the best foods to eat for dinner?
- What are the best snacks to eat for weight loss?
- What are the best drinks to drink for weight loss?
The answer depends on your age, sex, height, weight, activity level and goal. You can use a calorie calculator to estimate your daily calorie needs based on these factors. Then, you can create a calorie deficit by eating less than you burn. A safe and sustainable rate of weight loss is about 0.5 to 1 kilogram (1 to 2 pounds) per week, which requires a calorie deficit of about 500 to 1000 calories per day.
The best foods to eat for breakfast are those that are high in protein, fiber and healthy fats, as they can help you feel full and energized for longer, reduce your hunger and cravings, and support your metabolism and blood sugar levels. Some examples of healthy breakfast foods include eggs, oatmeal, yogurt, nuts, seeds, fruits and vegetables.
The best foods to eat for dinner are those that are high in protein, fiber and antioxidants, as they can help you repair your muscles, improve your digestion, lower your inflammation and protect your cells from damage. Some examples of healthy dinner foods include lean meats, fish, tofu, beans, lentils, quinoa, brown rice, whole wheat pasta, salads, soups and stir-fries.
The best snacks to eat for weight loss are those that are low in calories but high in nutrition and satiety. They can help you curb your appetite and cravings, boost your energy and mood, and provide you with essential nutrients and minerals. Some examples of healthy snacks include nuts,seeds, fruits, vegetables, hummus, cheese, yogurt, popcorn and dark chocolate.
The best drinks to drink for weight loss are those that are low in calories but high in hydration and antioxidants. They can help you hydrate your body, flush out toxins and waste, lower your blood pressure and cholesterol, and prevent kidney stones and infections. Some examples of healthy drinks include water, green tea, black coffee, lemon water and vegetable juice.