What are the most weight-loss friendly foods available in your supermarket?
It might surprise you to know that the best weight-loss supporting foods available in your supermarket are not necessarily ones wrapped in plastic labeled with the words “diet,” low calorie,” or “sugar-free.”
In fact, more processed foods might be the least supportive foods for a weight loss program. These foods contain hidden calories and sugars, chemically derived ingredients, and processed oils, all of which can cause bloating, indigestion, and inadvertent weight gain.
Instead, aim for foods that are closer to nature and less processed, like fruits and vegetables, natural yogurt, whole grains, eggs, seeds, nuts, fish, and lean meats. These contain high nutritional contents, such as healthy fats, protein, and fiber, and will keep you feeling full for longer, making you less likely to snack in between meals. Also, less processed foods are easier for our bodies to digest, causing less bloating, gas, and digestive issues.
So, grab your notebook to make sure you have these 10 belly-fat burning foods added to your shopping list so that you can get your diet on track and start shedding those stubborn pounds that won’t budge from the scale.
10 Top Weight-Loss Friendly Foods
Healthy fish: Salmon, trout, tuna, sardines
All of these healthy fish are packed with healthy fats, like Omega-3 fatty acids, as well as high-quality proteins, tons of nutrients, and iodine. Eating these types of fish is an effective way to feel full for hours while not consuming a large amount of calories. Plus, these fish contain essentially no empty calories, as all of the calories contain nutrition that your body can use to burn fat, build muscle, and stay healthy.
Lean meats: Chicken Breast, turkey, lean red meat
When your focus is weight-loss, think “protein is my best friend.” Really though, the more protein you consume, the less hungry you will feel, thus supporting your weight-loss goals. Lean meats are packed with protein and essentially zero carbs. The DRI (Dietary Reference Intake) recommends 0.8 grams of protein per kilogram of body weight to be consumed per day, and even more protein should be consumed for those aiming to lose weight. Animal proteins are complete proteins and contain all of the essential amino acids to rebuild cell tissues. Eating higher amounts of protein increases the number of calories you burn by enhancing your metabolic rate and reducing your appetite.
Avocados, coconuts, and other healthy, plant based fats
Add avocados to your shopping list immediately! Avocados are not only delicious, but they are unique and contain an extremely high nutritional value. They are mainly fat, but a healthy kind of fat called monounsaturated oleic acid. These are great snacks, as they don’t contain empty calories, and will keep you feeling full for a long time. This healthy type of fat is also found in olives and olive oil, which also supports weight loss. Coconuts and coconut oil are also high in healthy saturated fats, which help to boost fat burning and provide energy to the body and brain.
Apple Cider Vinegar
Make sure to have a bottle of apple cider vinegar on-hand to help off-set the insulin spikes of a high-carb meal. Apple cider vinegar is also known to be an effective appetite suppressant.
Nuts are a great snack replacement for anyone trying to lose weight or adopt a healthier lifestyle. Studies show that eating nuts can improve metabolism and weight loss. They contain healthy fats and proteins, and essentially no carbs, which keeps you feeling full for longer.
One of the main components of weight-loss is ensuring that you are eating a diet rich in fiber, and whole grains are one of the most fiber-rich foods available. Plus, whole grains come in a variety of forms, so there is no room for boredom or monotonous meals! Oats, quinoa, brown rice, and whole grain breads are all great options to add to meals. Beware of refined grains, such as white rice and white flour products, as they have the opposite effect, and may cause weight gain, as they are more highly processed and contain higher levels of empty carbs.
Fruits are an effective and delicious addition to any weight loss program, as they contain high levels of fiber, water, and vitamins. They are a great replacement for sweets, as they contain lower amounts of sugars and are not processed at all. They contain natural sugars, as well as high fiber contents, which make them easy for the body to process and don’t create a sharp insulin spike like desserts with refined sugars.
Yogurt contains probiotic bacteria that help to support gut function. Keeping the gut healthy protects against inflammation, supports digestion, and helps reduce extra fat. Avoid yogurts with a lot of added sugars. Instead, opt for “natural” yogurts and add your own fruit to it to sweeten it.
Cruciferous Vegetables and Leafy Greens
Vegetables are a crucial addition to any diet. They are low in calories and carbs and are packed with nutrition, fiber, and minerals. Their high fiber content helps keep you feeling full and aids in fat burning. Some of the most optimal, nutritionally packed vegetables include: brussel sprouts, kale, spinach, broccoli, red cabbage, cauliflower, collards, and swiss chard. The darker the vegetable, the more minerals and nutrients it contains.
Eggs are high in healthy proteins and fat, increasing feelings of fullness. When eaten in the morning, eggs can help suppress appetite throughout the day, thus promoting weight loss. Eggs should be eaten in moderation, to avoid too much LDL-cholesterol.
All in all…
The best foods for weight loss are the least processed and most nutritionally dense foods. Aim for real, whole foods that are natural and contain high levels of vitamins, healthy fats, protein, fiber, and minerals. If these foods make up the majority of your daily caloric intake, then overtime, this diet will help you make progress on your weight loss journey.