When people embark on a weight loss journey, their first instinct is to cut calories and reduce meals. However, what they don’t realize is that they are certain foods that can actually help you lose weight. Eating less than 1000 calories a day can lead to nutrition deficiencies and can even cause your muscles and organs to break down. So rather than focusing on what foods you won’t eat, take a look at nourishing your body with the healthiest foods possible for a better weight loss strategy.
1. Lean meats/plant-based proteins
No matter what kind of diet you have, consuming lean protein is important. If you’re a meat eater, this might mean turkey or chicken. If you’re a vegetarian, you’ll consume lentils, beans and legumes which contain similar nutrients and are also high in fiber to keep you fuller for longer.
2. Eggs
Embrace the yolk! In the past, people tried to stick with egg whites, but the yolk contains tons of essential vitamins and minerals like potassium and calcium. Besides being a source of complete protein, eggs can be adapted in many ways and cooked in different styles for a variety of tastes.
3. Salmon
Whether you liked it roasted, smoked or served up in a poke bowl, salmon is a high-protein fish that’s rich in omega-3 fatty acids. These fatty acids can help with weight loss and makes most people feel fuller for longer. Fish keeps you fuller for a longer amount of time than beef and eggs, but if you don’t like the taste, you can take cod liver oil pills, which have a similar effect.
4. Lupini beans
You can totally take a prebiotic supplement, but you can also absorb prebiotics through food, and Lupini beans are a surprising source of them. Prebiotic fiber nourishes gut bacteria, and a healthy, diverse microbiome makes for a healthier gut and also makes cells react to insulin more readily, which can help remove fat around the stomach area.
Whether you liked it roasted, smoked or served up in a poke bowl, salmon is a high-protein fish that’s rich in omega-3 fatty acids. These fatty acids can help with weight loss and makes most people feel fuller for longer. Fish keeps you fuller for a longer amount of time than beef and eggs, but if you don’t like the taste you can take cod liver oil pills, which have a similar effect.
5. Raw oats
Filled with starch that resists digestion, raw oats are weight loss-friendly since it releases byproducts that make cells more insulin-responsive, reducing fat around the midsection area. You can soak raw oats in a parfait overnight for a tasty breakfast meal.
6. Sauerkraut
Delicious on a meat or veggie hot dog, sauerkraut is a fermented cabbage that’s both a prebiotic and probiotic. Sauerkraut adds healthy bacteria to your stomach while feeding the good bacteria that already exist there. This food also happens to be fiber-rich, controlling your appetite while keeping blood glucose levels regulated.
7. Avocados
It’s not just food for Millennials — regularly eating avocados in some sort of open-faced sandwich, omelet or salad can provide healthy fats and a high amount of fiber. This makes them quite filling, reducing the need to snack. It is calorically dense, however, so just half an avocado should do the trick!
8. Seeds and nuts
Nuts can provide healthy fat, fiber and protein while reducing hunger. Seeds also provide good fats but can be calorically rich, so keep an eye on portions. A quarter cup of nuts and seeds will pack more of a punch than you think!
9. Chia Seeds
Chia seeds promote weight loss in an unusual way — they expand in water, so if you eat them unsoaked, they actually grow in your stomach, expanding to take up space and suppressing your appetite naturally. They’re also fiber-rich, reducing hungriness and cravings between meals.
10. Unripe Bananas
When they’re still green, they contain an extremely potent source of prebiotic-resistant starch. This stops fat from being stored around the waistline, and when combined with a protein can keep you full for hours as a large entree would. Since the texture can be a little chalky on these, consider blending in a smoothie with nut powder and flavored protein powder.
11. Shrimp
While you may think of shrimp as a decadent food, it’s actually great for your health. It makes eaters feel more satiated and decreases appetite by stimulating CKK production. CKK, or cholecystokinin is a hormone that lets your stomach know you’re full. Shrimps also contain selenium and zinc, which boosts immunity and energy.
12. Berries and apples
All fruits are beneficial for your body, but berries and apples specifically provide your body with the nutrients that it needs to function optimally. Berries and apples are both filled with Vitamin C, antioxidants and fiber while apples are filled with additional phytochemicals and have anti-inflammatory properties.
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