Lose Weight with the Right Food 

Don’t we just all wish there’s a magical elixir that can melt away fat as soon as you drink it? Well, that’s wishful thinking.  

Truly, maintaining a weight loss goal is often very difficult. However, eating the right food will shed the unwanted flab at the same time provide the right nutrients the body needs. 

Whether you’re new to Paleo or trying a more rigorous meal plan like the Keto Diet, here are some of the best foods to get you a step closer to your goal: 

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18 Weight Loss Friendly Foods

1Potatoes

Potatoes are packed with potassium, magnesium, energizing carbohydrates and high-quality protein. 

They contain fiber and starch that don’t easily break down providing a longer feeling of fullness.

Not to mention, potatoes are 99.9% fat free.

The same applies to sweet potatoes, swedes or other root vegetables, which are also among the best foods for weight loss. 

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2Beans and Legumes

These include lentils, black beans, chickpeas and kidney beans.

These are high in fiber and protein that provide a long-lasting satiety which is very helpful when losing weight. 

 

3Nuts

Despite the high fat content, nuts are perfect for snacks. They contain omega-3 fatty acids, fiber and protein that can improve metabolism and even support weight loss. 

Although high in calories, nuts, particularly walnuts are good for the brain. They contain high-quality DHA, a kind of omega-3 fatty acid which helps improve cognitive decline.

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4Green Leafy Vegetables

Green leafy vegetables, such as spinach, lettuce, broccoli sprouts have different properties that promote weight loss. 

They are low in calories and carbohydrates, high in vitamins, minerals and antioxidants and fiber good for digestion. 

If you often include salads or spinach in your diet, you can increase the volume of your meals without increasing the calorie count. 

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5Cruciferous Vegetables

High in fiber and protein higher than other vegetables include cauliflower, cabbage, broccoli, kale and Brussels sprouts. 

The combination of protein, fiber and a low energy density help support weight loss. 

 

 

6Chili

Ginger or cayenne pepper, has a warming effect on the body, which fuels metabolism. However, there is scientific evidence that spicy food can increase blood circulation, reduce acidosis, make you eat less, and act as natural antioxidants.

Capsaicin, the substance present in chilies, reduces inflammation and stimulates the production of digestive enzymes and stomach acid. This substance helps in digestion, boosts fat burning and slows down appetite. 

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7Whole grains

Oats, whole wheat, brown rice or quinoa have high amounts of fiber and protein.

In particular, oats contain beta-glucan, a soluble fiber that helps you feel full and boosts metabolism. 

Whole grains contain essential B vitamins, potassium, iron, folate, and magnesium and have been linked to lower risk of diabetes, heart disease and certain cancers.

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8Chia seeds

When chia seeds enter the stomach and get mixed with liquid, they swell forming a gel-like mass. They take up much space which gives the brain signal to stop eating.

They contain antioxidants, vitamins, minerals and fiber that increase stool mass and prevents constipation.

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9Avocados

Avocados are rich in fiber, high in potassium and monounsaturated oleic acid, the same type of fat found in olive oil. 

Using avocados in combination with lettuce is suitable because the fats in avocado can better absorb the nutrients from the vegetables. 

 

10Grapefruit

Grapefruit is high in vitamin C but low in calories.

Eating half a grapefruit before a meal can have a positive effect on weight loss because the organic compound, nootkatone, boosts metabolism.

11Cottage cheese

Compared to other types of cheese, cottage cheese contains little fat and carbohydrates, but high in protein. Also, high in vitamin A, B12, folate and calcium which helps burn fat. 

It comes in different varieties—lactose or sodium free, whipped or creamed and can be enjoyed alone or with other ingredients.

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12Apple Cider Vinegar

Apple cider vinegar is very popular these days because of its many uses. It can be used as a dressing in a salad, diluted with water to drink, or a used as a skin toner. 

A tablespoon of ACV in warm water before eating will reduce blood sugar and insulin levels after eating, prevents sugar cravings and aid in proper digestion. 

13Coconut Oil

Coconut products are incredibly filling because they are high in fat and fiber, which help consume fewer calories. 

Coconuts are a great source of fast-digesting medium-chain fatty acids that can be converted into energy in your body much more efficiently than other fats.

To bring more coconut oil into your daily meals, replace all refined vegetable edible oils such as rapeseed and sunflower oil with virgin coconut oil.

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14Eggs

Eggs contain vitamins A, B6, C, D and minerals such as calcium, iron and magnesium. The protein content of eggs depends on its size, the bigger the egg, the higher protein it contains. 

Though the yolk contains most nutrients and healthy fats, eating the entire egg will keep you full for a long time. 

15Salmon

Salmon contains high-quality proteins, omega-3 fatty acids and many important nutrients. They also provide the body with the required iodine intake, an essential nutrient for the thyroid which controls metabolism. 

Besides salmon, trout, mackerel, herring and other high-fat fish are good alternatives.

| Related: Brain Nutrition: B Vitamins and Omega-3, Perfect Brain Boosters 

 

16Tuna

What differentiates tuna from salmon is the fat content. Tuna, like salmon, is also high in protein and energy but contains zero carbohydrates which makes it an ideal food for overweight people. 

So, if you’re looking for a low-fat and low-calorie fish with lots of protein, try tuna. But prefer tuna in water instead of oil. 

17Chicken Breast and Lean Beef

Protein is important in weight loss because it keeps the stomach feel full longer and reduces food cravings. 

Meat from chicken breast and lean beef are good sources of protein and ideal for losing weight. 

 

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18Bone marrow broth

One of the most important components of a healthy fat metabolism is good digestion, and if food can’t be digested properly, it’s hard to lose body fat. 

Bone broth is made by cooking animal or fish bones for a few hours along with herbs and vegetables. This is an ancient food that contains nutrients for good muscle mass, good digestion and efficient metabolism. 

They contain the following nutrients: 

  • Collagen which helps repair and rebuild connective tissue. 
  • Amino acids prevent muscle breakdown and preserve bone density. 
  • Antioxidants such as glutathione, which prevent inflammation in the body and support the immune system.
  • Omega-3 fatty acids, which also suppress inflammation and are essential for healthy brain metabolism. 
  • Minerals such as calcium and magnesium for the formation of energy in the body.

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In Summary

When people say “weight loss”, “losing weight”, or “diet” we immediately think less food consumption, less fats, less carbs.

While this may be true, food deprivation will only result to more weight gain. What we need is a meal plan that will push us towards losing weight, feel satisfied and full of energy at the same time.

With a little creativity, commitment and the right kind of food, you’re on your way to achieving your ideal weight!

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