Delicious eats championed by nutrition experts for shedding pounds

Delicious eats championed by nutrition experts for shedding pounds

In the quest for weight loss, it's not always necessary to turn to trendy superfoods or expensive supplements. Instead, ordinary foods found in your local grocery store can play a significant role in managing your weight while providing a high nutritional value per calorie. Here are 24 everyday foods that have been recognised for their weight loss-friendly properties:

Protein-Rich Foods

1. Eggs – High-quality complete protein that promotes fullness and supports muscle maintenance.
2. Chicken breast – Lean meat rich in protein with low calories.
3. Turkey – Another lean animal protein source that supports weight loss.
4. Greek yogurt (plain, nonfat or low-fat) – High protein, probiotics, and low calories.
5. Cheese (in moderation) – Provides protein and fat which can enhance satiety.
6. Quinoa – A complete plant protein with fiber, vitamins, and minerals; it aids in satiety and blood sugar control.
7. Tofu – Plant-based complete protein excellent for retaining lean muscle and fullness.
8. Beans and lentils – High fiber and protein help reduce appetite and calorie intake.
9. Pea protein (powder or foods) – Plant-based complete protein associated with increased fullness.
10. Hemp protein – High in fiber and omega fatty acids, though lower in some amino acids.
11. Bone broth protein – Low-calorie source of nutrients and protein peptides.

Fibre-Rich Foods

1. Oats (steel-cut or rolled) – High in complex carbs and fiber; improve blood sugar control and fullness.
2. Sweet potatoes – Fiber-rich with vitamins like beta-carotene, supporting overall health and satiety.
3. Onions – Contain prebiotic fiber, antioxidants, and nutrients enhancing digestion and reducing inflammation.
4. Apples – Whole fruit providing fiber, vitamins, and hydration with low calories.
5. Bananas – Nutrient-rich fruit with fiber and potassium promoting fullness.
6. Carrot sticks – Low-calorie vegetables supplying fiber and nutrients for satiety.
7. Nuts and seeds – Though calorie-dense, their healthy fats, fiber, and protein support fullness and metabolism.
8. Natural peanut butter – Provides protein and healthy fats that help control hunger.
9. Green tea – Low-calorie antioxidant beverage that may support fat oxidation.
10. Fish (canned or fresh) – High-quality lean protein source with omega-3 fatty acids.
11. Vegetables (various types, especially leafy greens and cruciferous) – Low calorie, nutrient dense, and fiber-rich to improve fullness.
12. Fruits (varied types) – Provide vitamins, fiber, and water for satiety and overall health.
13. Low-fat dairy products – Including milk and cheese, providing protein and calcium with fewer calories.

Other Weight Loss Allies

• Sardines – Nutritionally valuable, offering high protein content, omega-3 fatty acids, iron, and minimal contamination concerns.
• Grapefruit – Research backs its weight loss reputation, potentially supporting weight loss and managing triglycerides.
• Half a can of pumpkin – Just 50 calories while delivering substantial fiber.
• A small apple – Delivers just 78 calories but delivers nearly 4 grams of fiber.
• Jicama – Offers a crisp texture and mild sweetness, particularly refreshing in warm weather.
• Root vegetables like turnips and rutabagas – Offer surprising versatility as potato substitutes, each cup providing 4 grams of fiber.
• Berries – Pack an antioxidant punch alongside their fiber content, with raspberries leading the pack with 8 grams of fiber per cup.
• Dark chocolate – Challenges the notion that weight loss requires complete dessert elimination, potentially satisfying cravings with smaller portions.

Incorporating a variety of these foods supports nutrient diversity and sustainable weight loss. Remember, the key to effective weight loss is maximising nutrients while minimising calories. By making smart food choices, especially during breakfast – which sets the metabolic tone for your entire day – you can create satisfying meals that help you reach your weight loss goals.

References: [1] Harvard T.H. Chan School of Public Health. (2020). Food Composition Database. Retrieved from https://fdc.nal.usda.gov/ [2] Academy of Nutrition and Dietetics. (2021). Food and Nutrition Information. Retrieved from https://www.eatright.org/ [3] U.S. Department of Agriculture. (2021). MyPlate. Retrieved from https://www.myplate.gov/ [4] American Heart Association. (2021). Healthy Eating. Retrieved from https://www.heart.org/en/healthy-living

1. In addition to the nutritional benefits from the variety of weight loss-friendly foods, consumption of dark chocolate also offers a potential satisfaction for cravings, making it a valuable ally for maintaining health-and-wellness and fitness-and-exercise.
2. Besides focusing on protein-rich foods and fibre-rich foods, incorporating science-backed choices like half a can of pumpkin, a small apple, or grapefruit into your diet can significantly contribute to nutrition, weight-management, and overall well-being.

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