Did you gain some weight while you were staying home and staying safe in 2020? Approximately 61 percent of Americans are in the same boat. If you’re ready to shed those extra pounds and start feeling more confident in your skin again, start by making some improvements to your diet. Read on to learn more about the best food options for weight loss.
Before we dive into food for weight loss, let’s touch on the basics of what you need to do to lose weight.
If you want to get rid of body fat and lean out, you need to be in a calorie deficit. To be in a calorie deficit, you must eat fewer calories than your body burns.
This is important to remember because “clean eating,” alone, does not always lead to weight loss. If you’re eating more calories than your burns, even if those calories are coming from healthy foods, you’ll still gain weight.
Did this question (or some version of it) just cross your mind? If so, it’s okay. It’s a common one. Chances are that a couple of cookies or a slice of cake occasionally will not harm you, as long as you fill most of your plate with healthy, vitamin-rich food that is good for you.
Some people do eat junk food often, but as a rule, it is not a healthy practice to do so on regular basis. The problem is that not paying attention to the type of food you eat could make it harder for you to get all the vitamins and minerals you need to feel your best. It’s also harder to sustain a diet when you’re living off of foods that don’t have a lot of nutritional value.
In short, calories matter. However, the foods from which you get those calories also matter.
Here’s a list of some of our favorite food options for weight loss:
Eggs are a great source of vitamins and minerals, as well as healthy fats and protein. Protein is a satiating macronutrient, and eating foods that are rich in it can help you to feel fuller longer.
Eggs are also very affordable, which makes them a great weight-loss food for those who are on a tight budget.
Leafy green vegetables like lettuce, spinach, and kale are great additions to your refrigerator’s produce drawer when you’re trying to lose weight.
These vegetables are loaded with micronutrients. They also are very low in calories. Adding lots of leafy greens to your meals is a great way to increase food volume so you feel full but aren’t loading up on unnecessary calories.
Fish, especially white fish like tilapia and tuna, is another good option if you’re trying to lose weight. White fish is high in protein and low in fat. It’s naturally a low-calorie option that will still leave you feeling full.
Not a fan of fish? There are lots of low-calorie ways to dress it up. For example, you can add fresh lemon juice or use flavorful seasonings like ginger and fennel.
Cruciferous vegetables like broccoli and cauliflower are great sources of fiber. Fiber plays an important role in support the digestive system. It helps to keep you regular and also reduces appetite.
Cruciferous vegetables also contain small amounts of protein, plus a variety of micronutrients. Adding cruciferous vegetables to your plate is an excellent way to bulk up your meal without taking in lots of calories.
For those who don’t eat meat or animal products, beans, as well as other legumes like lentils and peas, are a good protein source. They contain fiber and a variety of minerals, too, and are very satiating.
Beans are an excellent addition to a salad for some extra protein. You could also have them as a low-calorie, high-fiber side with some fish or chicken.
Mix some chia seeds into your smoothie or morning bowl of oatmeal for some extra fiber, protein, and healthy fats.
Chia seeds are nutrient powerhouses, and they also do a great job of helping you to feel fuller without being very calorie-dense. This is because they absorb water and expand in your stomach, which can help to reduce your appetite and make it easier for you to resist cravings.
Sweet potatoes are an excellent side dish for almost any meal. They’re full of fiber and vitamins (especially vitamin A) and are an awesome healthy carbohydrate source.
Sweet potatoes are versatile, too, so you never have to worry about getting bored. You can roast them, mash them, bake them. The options are pretty much endless.
When it comes to protein sources, chicken is another good option to add to your rotation.
Most people think that chicken breasts are the best choice for weight loss since they’re low in fat and high in protein. In reality, though, chicken thighs are also a good choice and have a very similar calorie content.
The main difference is that chicken thighs are slightly higher in fat. On the other hand, chicken breasts are slightly higher in protein.
You can’t go wrong with some lean beef, either.
Beef contains lots of vitamins and minerals, such as vitamin B12 and iron, that you need to feel healthy and thrive while losing weight. Lean ground beef or lean steaks are good choices for when you want to shake up your meal but still need to make sure you’re consuming enough protein.
You know have a better understanding of what to eat to lose weight, plus a list of the best food options for weight loss. Are you ready to make some changes? Keep these tips in mind as you begin your weight loss journey to set yourself up for long-term success.
If you need help with making better food choices or loosing weight, Dr. Anand Thakkar and his dedicated team at the Chicago Weight Loss Clinic are here to help. From medically supervised diets to lipotropic injections, we offer a variety of services to help you get the body you’ve always wanted.
Dr. Thakkar has an extensive background in internal medicine. His mission is to help people become the healthiest versions of themselves using movement, nutrition, and a whole-body approach to medical care. He is a licensed Internal Medicine physician and is Board Certified in Anti-Aging & Regenerative Medicine. He has been a member of the teaching faculty for students at Chicago Medical School and has been featured on ABC, FOX, USA Today, Chicago Tribune, and Forbes as a recognized authority in wellness, fitness & nutrition, weight loss, anti-aging, hormones & metabolic medicine, holistic medicine, lifestyle coaching and women’s & men’s health.
His mission is to help people become the healthiest versions of themselves using movement, nutrition, and a whole-body approach to medical care. If you would like him and his team to help you take steps towards a healthier lifestyle, contact Chicago Weight Loss Clinic to see what resources are available to you and schedule a free consultation. Find a location closest to you.
All our blog posts are for informational purposes only. Do not you make any major changes to your diet or start any exercise regime without proper medical supervision.