The best foods for weight loss are foods that are low in calories, but high in food volume. And full of plenty of vitamins and minerals. Which are called micronutrients.
First of all, you should know that you can’t lose fat unless you’re in a calorie deficit (eating fewer calories than you burn). And these foods won’t magically help you lose weight all by themselves.
Also just eating clean isn’t enough for weight loss to occur.
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But these foods will help you lose weight because they keep your food volume high and your calories low. This helps you stick to your calorie deficit.
That is to say, you’ll be able to eat lots of food while still losing weight/fat.
Contrary to popular belief you don’t have to eat like a rabbit to lose weight. You can actually eat a lot of food and still lose weight if you’re smart about your food choices.
7 – 0% Fat Greek Yoghurt
Greek yoghurt tastes amazing mixed with some vanilla protein powder and some fruit. It tastes just like a dessert. But you’ll also be getting tons of protein from the yoghurt. And micronutrients from the fruit.
Here’s how I like to prepare my greek yoghurt:
250 grams of greek yoghurt.
1 scoop of vanilla protein powder.
50 grams of blueberries.
Give this a try I guarantee you’ll love it.
6 – Chicken Breast
Chicken breast is one of the leanest protein sources you can eat. And its super filling as well. 100 grams of uncooked chicken breast gives you 23 grams of protein and 110 calories.
It’s also a super versatile source of protein. You can put it in sandwiches, curries, salads and lots of other dishes.
5 – Strawberries
Strawberries truly are natures sweets. They’re delicious and 100 grams of strawberries provides a mere 32 calories and lots of micronutrients.
If you were to swap strawberries out for candy you’d add tons of extra calories but you wouldn’t add that much extra food volume. So if you pick strawberries over candy you’ll be getting more bang for your buck.
4 – Watermelon
Watermelon is similar to strawberries in the sense that it contains very few calories but a lot of food quantity.
For example in 100 grams of watermelon there are 32 calories.
3 – Lean Steak Mince
A lot of people think that chicken breast tastes dry and boring. And I think that if you cook it properly. You can make it taste good. But in general, steak contains slightly more fat. And thus it’s tastier (because fat is the richest macronutrient).
But the calories are still very low. And it’s full of protein.
2. Cruciferous Vegetables
Cruciferous vegetables include foods like:
- Arugula.
- Bok choy.
- Broccoli.
- Brussels sprouts.
- Cabbage.
- Cauliflower.
- Collard greens.
These are all low-calorie foods and can actually taste really good if you add some seasoning and condiments to them.
1. White Fish
This includes fish like cod, tilapia, etc. Although you can also eat oily fish like salmon because it’s very high in omega 3 fatty acids.
Which most people don’t consume enough of in the typical western diet. White fish contains very few calories and a lot of protein although oily fish contains more fat and more calories because of this.
Notable Mentions
Low-calorie jellies, At under 10 calories per serving these provide a lot of food volume for not very many extra calories.
Potatoes. Potatoes are super filling. And you’ll be full after eating a few of them.
Foods You Should Probably Eat Less Of If You’re Trying To Lose Weight:
You don’t have to completely abstain from the foods I’m about to talk about to lose weight/fat.
But eating less of them will free up calories for high volume, low calorie foods.
Foods You Should Eat Less Of If You’re Trying To Lose Weight:
1. Dried fruit.
2. Nuts.
3. Fruit juices (eat the real fruit instead it contains more fiber and food volume) .
4. Adding lots of oils to your food.
5. Full fat meats and dairy.
If you have less of these foods and more of the primary ones that are the focus of this article you’ll naturally eat fewer calories. And if you do track your calories you’ll be able to eat more total food by eating the lower calorie foods.
Make Sure 80% Of Your Diet Is Coming From Whole Foods
Although foods like the ones in this article are your best bet if you want to lose weight/fat. You can still include some “junk foods” in your diet.
But make sure that it’s no more than 20% of your diet. Because if you get too many of your calories from “junk foods” you’ll have a much harder time sticking to your diet.
Simply because ” junk foods ” are much higher in calories and encourage overeating.
Try Volume Eating
Volume eating is where you make your calories count. You choose very low-calorie foods so that you can eat more total food for fewer calories.
Just look at this infographic which illustrates the point I’m trying to make:
You Still Need To Make Sure You’re In A Calorie Deficit No Matter How Low Calorie These Foods Are
It’s common for people to justify the fact of eating lots of junk food. If they eat healthily for the first part of the week. But just because you’ve eaten well doesn’t give you the chance to eat badly.
You just need to make sure your total calories are resulting in you being in a calorie deficit. If you do that you’ll lose weight/fat.
But if you eat healthily for most of the week and eat awfully on the weekend (meaning going well over your calorie deficit on the weekend) you could wipe out your calorie deficit. And not lose weight/ fat.
The Bottom Line On The Best Foods For Weight Loss
- The best foods to eat if you want to lose weight are foods that are low in calories and high in volume (foods like the first 7 I talked about).
- No single food can burn body fat in and of itself. You must be in a calorie deficit for weight/fat loss to occur.
- Eat less high-calorie foods if weight loss is your goal.
Thanks for reading if you need any extra help send me an email at contact@henrypaget.com
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