While there is a whole host of advice about which foods NOT to eat if you want to lose weight and a lot of that advice is useful, a more positive stance is to consider which foods SHOULD be eaten, and why they are important. Here is a list of foods that will help you to lose weight, one or two of which may surprise you.
There has been a lot of talk about meat being bad for you, and it is true that processed meat is unhealthy. However, unprocessed lean red meat and chicken has been unfairly caught up in the net, but there is no evidence to show that it raises any risk whatsoever of heart disease or diabetes. There may be a very small connection with cancer in men, but none whatsoever in women.
In fact, meat is very high in protein, and protein helps weight loss. In fact, a diet that is high in protein can help to burn up to an extra 100 calories every day. It also helps to reduce cravings, so feel free to eat red meat and chicken so long as it is lean.
Fish such as salmon, mackerel, herring, sardines, and trout which are oily are known to contain iodine which is essential for a healthy thyroid. These fish are also high in Omega-3 fatty acids which help to reduce inflammation which is one of the biggest causes of all sorts of health problems, and in particular, obesity. These fish are also high in protein and other important nutrients.
These include cabbage, cauliflower, broccoli, and brussels sprouts (the last on the list being something that you either love or hate). They contain protein, and are also high in fiber which means that they are filling. Broccoli, in particular, is noted for its’ cancer-fighting properties.
Eggs are another food which has unfairly had a bad press, being connected with cholesterol. The latest studies have shown that eggs do not cause heart attacks or have any effect at all on cholesterol.
Eggs have a high protein content and healthy fats, and are also very filling, one study indicating that women who were overweight and had eggs for breakfast ate less food for the next day and a half.
Beans and some other legumes can be beneficial, since they contain high protein and also fiber which helps to be filling. Particularly good are red kidney beans, cannellini beans, black beans, and lentils.
Avocado pears contain fiber and potassium, and are very high in healthy fats, including one which is also found in extra virgin olive oil. They also contain water. They are great peeled and chopped in salads, or can be cut in half and eaten out of the skin as a starter with a vinaigrette dressing made from extra virgin olive oil. Delicious!
Most experts agree that fruit is good for you and many studies show that those who eat a high proportion of fruit tend to be more healthy than those who don’t. Fruits do contain sugar, but they also contain fiber which means that they are quite filling.
Studies have shown that people who use coconut oil instead of other cooking oils have achieved reduced belly fat. Coconut oil contains fatty acids which have been demonstrated to increase the number of calories burned, and also – in comparison with other oils – increase satiety.
Many producers of yogurt boast that the bacteria contained in it improve the function of the gut which in turn protects against inflammation and leptin resistance, which is known to affect obesity. Paradoxically, low fat yogurt contains a considerable amount of sugar, so the yoghurt of choice for weight loss is full-fat yogurt.
Studies have proved that people who eat nuts tend to be healthier than people who don’t. If you want a snack between meals, one of the best bets is nuts. However, they are high in fats, so don’t overdo it. They also contain reasonable amounts of fiber and protein.
This is another one which may surprize you, but it is high in protein and contains very little in the way of fats and carbohydrates. It also contains a fair amount of calcium which can help to promote weight loss.
Leafy vegetables such as Swiss chard, spinach, and kale have plenty of fiber, but are low in carbohydrates. They are high in calcium, which is known to help in the fat-burning process, and contain a number of anti-oxidants, vitamins, and other minerals. They also help to make you feel more full, leading you to eat less overall.
So there you have it: a list of good things that you are encouraged to eat to help with weight loss, rather than being castigated over things that you should not. There are bound to be foods in this list that will appeal to everyone.