If you’ve been working hard to lose weight and find that the scale hasn’t budged just yet, it may be time to take the other way at the ingredients you’re routinely stocking in your kitchen. Heavily processed foods can make it difficult to maintain steady weight loss, but some foods help you to lose weight are those high in fiber, which many are surprised to learn is a form of a carbohydrate. Fibrous foods are often naturally lower in calories, help keep you satiated after a meal and also regulate blood sugar levels. Study suggests that the more dietary fiber that one incorporates into their daily routine, the more they’re able to work against “abdominal fat depots.”
The truth is, there is no single food that will make or break your weight loss goals, nor is there any one type of weight loss diet we should all be on. Figuring out how to add some nutritional balance to your approach may help make the process feel a bit easier and potentially improve your health in the long run. Here’s your go-to guide for finding the best weight loss foods to stack your plate with.
Whole Eggs
Once feared for being high in cholesterol, whole eggs have been making a comeback. Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. High in protein and fat. One research in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours. Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.
Cruciferous Vegetables
Cruciferous vegetables include broccoli, cabbage cauliflower, and Brussels sprouts. Like other vegetables, they’re high in fiber and tend to be incredibly filling. These types of veggies generally contain decent amounts of protein. They’re not nearly as high in protein as animal foods or legumes but still high compared to most vegetables. A combination of fiber, protein, and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. They’re also highly nutritious and contain cancer-fighting substances.
Apple
An apple a day keeps the . . . weight gain away? The how is two fold. Apples are rich in antioxidants that help rid the body of toxins that can contribute to inflammation in the body and unwanted weight gain. And they contain a ton of fiber, she says. One apple contains upward of 5 grams of fiber, which makes them more filling compared to snacks of similar calorie contents. It’s simple: eat an apple, feel fuller, snack less throughout the day. The fiber also helps keep the gut microbiome healthy and balanced — an essential component of a good metabolism.
Spaghetti Squash
The average American consumes approximately 15.5 pounds of pasta each year — and most of it is the refined white stuff. Unfortunately, this type of noodle is usually void of fiber and micronutrients. Spaghetti squash, on the other hand, boasts only about 40 calories per cup — more than 75 percent fewer calories than a cup of plain pasta and is an excellent source of vitamin A and potassium. Make this simple swap to jumpstart your weight loss and you’ll be fitting into your skinny jeans in no time! For more swaps to save you calories, don’t miss these food swaps that cut calories.
Wild Salmon
The fat-burning equation is simple: Protein builds muscle. More muscle = more fat burning. And fish is one of the healthiest sources of lean protein — especially wild salmon. It’s also a rich source of anti-inflammatory omega-3 fatty acids, which fuel fat burning, block fat storage and aid weight loss, she explains. But that’s not all: Getting enough protein and healthy fat also helps to reduce cravings and has been shown to help keep weight off for longer.
