A calorie is a calorie. Or is it?
We are all aware of calories and we see them listed on our food labels. But do you actually know what a calorie is? The calorie is a unit of energy defined as the amount of heat needed to raise the temperature of a quantity of water by one degree. What?? Yeah, I have no idea how that translates to food and how they figured that out. So instead of focusing on calories, let’s focus on eating quality foods in moderation.
Replacing certain macronutrients, such as carbs or fat, with protein is an effective weight loss strategy. You will notice that most of the weight loss foods are super high in either protein or fiber. Protein is the most fulfilling nutrient, by far, and eating a high-protein diet can make you burn up to 80 to 100 more calories per day.
Weight loss comes down to simple math. You have to eat fewer calories than you burn. It’s a pretty simple concept. But if you have struggled with weight like I have, you know it is much more complicated in practice.
Here are a few foods for you to focus on if you are trying to lose weight. These nutrient-rich foods are filling and satisfying providing you with sustained energy throughout the day.
EGGS
Eggs are delicious and simple to prepare. They’re one of the best superfoods for weight loss.
Eggs are packed with a variety of essential vitamins and minerals in each serving, including selenium, vitamin B12, riboflavin, and phosphorus.
Additionally, eggs are full of protein, which can help promote feelings of fullness to boost weight loss.
Scramble them, fry them or hard boil them. I like to fry my eggs in a few sprays of olive oil. Hard-boiled eggs make a great snack sprinkled with some salt and pepper or a bit of hot sauce. You can also enjoy eggs in omelets, quiches and breakfast burritos.
LEAFY GREENS
Leafy greens include kale, spinach, collards, swiss chards, and a few others. They have several properties that make them perfect for a weight-loss diet.
Leafy greens are low in both calories and carbohydrates, but loaded with fiber. Eating them is a great way to increase the volume of your meals without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.
Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals, and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.
You can add them to smoothies, enjoy seasonal salads or even bake them. Kale chips baked in the oven with olive oil and sea salt are delish.
BEANS
Some beans and other legumes can be beneficial for weight loss. This includes lentils, black beans, and kidney beans.
Beans are high in protein and fiber, which are two nutrients that have been shown to lead to satiety.
The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly.
I love a good bean soup. High in fiber and super filling. Just make sure you soak the beans overnight for best nutritional value.
BROTH-BASED SOUP
Meals and diets with a low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, like vegetables and fruits.
But you can also just add water to your food by making a soup.
Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories.
One of my favorites is a cabbage soup. You basically use some beef broth, cabbage and any other vegetables that you enjoy and viola, you have a soup full of fiber and nutrients.
SALMON
Oily fish like salmon are low calorie, filling and incredibly healthy. It is loaded with high-quality protein and healthy fats and also contains all sorts of important nutrients. Fish, and seafood in general, supply a significant amount of iodine.
This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally. Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.
Mackerel, trout, sardines, herring, and other types of oily fish are also excellent.
APPLE CIDER VINEGAR
Apple cider vinegar is incredibly popular in the natural health community.
It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it.
Several human-based studies suggest that apple cider vinegar can be useful for weight loss.
Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day.
Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term.
You can find multiple varieties of apple cider vinegar on Amazon. I highly recommend getting Organic Bragg with the mother. The ‘Mother’ consists of strands of proteins, enzymes, and friendly bacteria that give the product its murky appearance. The ‘Mother’ is used for its natural cleansing qualities.
**If you are living an IF lifestyle remember to enjoy ACV during your eating window as it will break your fast. (Anything that causes your insulin to spike breaks your fast)
LEAN MEAT (red meat & chicken)
Despite what you may have heard, unprocessed red meat does NOT raise the risk of heart disease or diabetes. The truth is … meat is a weight-loss friendly food because it’s high in protein. Studies have shown that increasing your protein intake to 25% to 30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week — just by adding protein to the diet.
If you’re on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high-carbohydrate diet, then choosing lean meats may be more beneficial.
COTTAGE CHEESE
Did you know that calorie for calorie, cottage cheese is mostly just protein with very little carbohydrates and fat?
Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low number of calories. Although, I cannot speak from personal experience. This is one the the “diet foods” that I have tried and simply do not have a taste for. (which is weird because I LOVE cheese!!)
Dairy products, like cottage cheese, are also high in calcium, which has been shown to aid in the fat-burning process.
TUNA
Tuna is another low-calorie, high-protein food. It is lean fish, so there isn’t much fat in it.
It’s a great way to keep protein high, with total calories and fat low.
If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, not oil. I love the tuna packets. They have so many delicious flavors. The ranch and ginger sesame are my favorites!
GRAPEFRUIT
I remember as a child in the 80’s, eating grapefruit was all the rage. My mom even had those special “grapefruit spoons”. I could never get on board, I love the smell but dislike the taste. 40 years later and nothing has changed. I know the positive health benefits, including weight loss, but I can’t bring myself to eat it.
In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds. That is pretty incredible. But I still can’t do it…
In short, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories. Give it a try. Maybe you will love it.
Not all foods, or calories, are created equally. Some foods are better than others if you are trying to lose weight. There are “empty” calories which are basically like adding watered down gas to your car. You want to choose calories (foods) that are nutrient rich and healthy, not the processed junk that has you running to the refrigerator or snack machine every couple of hours.
Focus on protein and food that will provide you with sustained energy throughout the day as well as fibrous foods if you are trying to lose weight.
In a few short weeks, I wager you will see and feel a difference.
