If you have been searching to find a list of the best and healthiest foods to add to your weight loss then you have come to the right place.
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Here we have my Top 10 all time favorite foods for weight loss:
- Chicken Breast
- Whole Eggs
- Lean Beef
- Leafy Greens
- Whole Grains
- Full-fat Yogurt
1. Chicken Breast
If you are wanting to lose weight and you are not eating chicken breasts then you are not reaping the full benefits of eating whole, unprocessed foods like chicken breasts.
Chicken breast is a weight-loss-friendly food because it’s high in protein, low in fat, and has ZERO carbs.
Why this is my #1 in this list is the fact that it is so high in protein and has no carbs it will fill you up leaving you satisfied and can make you burn 80–100 more calories per day.
2. Whole Eggs
Eggs are one of the easiest and cheapest sources of proteins to make. For only about $0.09 each at Walmart.
If you want to start making eggs each morning I would recommend buying the 60pk of eggs at Walmart for under $6.
In a study conducted with 30 overweight women, it was shown that eating eggs in the morning vs. eating a bagel made them feel more full and satisfied. While then allowed them to eat less throughout their day. Read more
If you have high cholesterol, then it is recommended that you take out the yolk and only eat the egg whites. Here is a product that will do that for you super easily. Or you can just hard boil the eggs and pull out the yolk.
Not all fish are created equal. Some are very good for you and others can be harmful to eat too much of it. Read more
Wild-caught Salmon and Albacore Tuna are by far one of the healthiest fish you can eat regularly.
These fish are very high in protein, like the chicken and eggs, they will keep you full and satisfied. Which will make you less likely to eat unhealthy processed foods.
Fish also have omega-3 fatty acids which a study said that fatty acids will reduce “cardiovascular diseases, inflammatory bowel disease (IBD), cancer, and rheumatoid arthritis”. Read more
Also, studies show that omega-3 fatty acids are linked to a baby’s brain development during pregnancy. Read more
If you do not like eating fish that is fine because there are also omega-3 pills you can take which are safe and do not taste like fish. You can purchase them here.
4. Lean Beef
Though there has been some beef about red meats having negative health concerns in the past.
Studies have shown that eating unprocessed red meat does not have a negative risk with heart disease or diabetes and in fact, it is processed meats that increase the risk. Read more
In general, eating meat is very effective for weight loss due to it being high and protein and having no carbs. Which going on a high protein, high (healthy) fat, and having low to no carbs is the best possible way to lose body fat and still retain muscle mass.
A study was conducted to test the effects of a high protein diet and a normal protein diet. It was proven that being on a high protein diet improved appetite control, made them more satisfied, and led to them not eating a late-night snack. Read more
5. Leafy Greens
Leafy greens include kale, spinach, cabbage, romaine lettuce, turnips, etc.
These are perfect for weight loss by being low in calories and carbs but loaded with fiber.
Studies show that consuming foods low in energy density decreases energy intake over several days. Read more
Some studies also show that leafy greens are also incredibly nutritious with being very high in many vitamins, antioxidants, and minerals. Including calcium, which has been shown to aid fat burning. Read more
Fruit such as bananas, apples, berries, etc. are very healthy for you.
Studies have shown that people who eat fruit daily tend to be healthier than people who don’t eat fruit. Read more
Also, a study was conducted to show that eating fruits and vegetables might reduce the risk of breast cancer among women. Read more
If you are on a keto diet you might want to reduce the intake of fruits you eat each day due to the carbs and sugar that are in fruits.
Some people try and cut down on the sugar that they eat and therefore don’t eat fruit because it has a lot of sugar.
However, it is a natural sugar and can lead you to have fewer cravings for unnatural sugars in drinks like soda. Especially diet soda which claims to have no sugar but it has artificial sugar which is bad for you in high quantities.
Fruits are high in fiber, antioxidants, and various nutrients that slow the rise of blood sugar after meals.
Vegetables such as avocados, carrots, peas, chickpeas, beans, potatoes, etc. are high in fiber and tend to be very filling.
They are also very nutritious and contain cancer-fighting properties according to a study. Read more
Adding vegetables to your high protein diet will make a perfect meal to lose weight.
Nuts are high in fat, but not as fattening as you assume.
They are a great snack to have between your meals if you are feeling hungry. Just watch out you do not binge eat them.
Eating nuts have shown to decrease the risk of cardiovascular disease, improve metabolic health, and promote weight loss. Read more
9. Whole Grains
Some whole grains are loaded with fiber and contain a decent amount of protein.
Those whole grains are oats, brown rice and quinoa.
A study showed that retrograded rice had higher resistant starch levels and it lowered body weight gain, improved lipid profiles, and gut function. Read more
Beware that some products say “whole grains” on the label but are processed and not healthy for you.
If you are on a keto diet then whole grains are not for you due to the number of carbs that are in them.
You should avoid refined grains and just stick with whole grains if you are trying to lose weight.
10. Full-fat Yogurt
Full-fat Yogurt is an excellent dairy food, if you can tolerate dairy.
Yogurt contains probiotic bacteria that can improve the function of your gut and having a healthy gut will prevent inflammation. Which is one of the main hormonal drivers of obesity.
Studies show that full-fat yogurt (and dairy products) is associated with a reduced risk of obesity and type 2 diabetes over time. Read more
NOT low-fat yogurt because it is loaded with sugar and actually not healthy for you when on a diet.
Everything should be done in moderation. There are many more healthy food choices that you can have. These are just my top 10. Just try to eat less processed foods (anything packaged for long storage life) and more unprocessed foods (natural foods that you can find in nature). Also eating healthier is just the start to losing weight. If you combine eating right and exercising then you will start seeing the results you want. And after you get your results you should not just stop eating right and exercising because you achieved your goal. You need to make what you so hardly worked for your lifestyle from now on to not just look and feel better but to also live a longer and healthier life.