Monthly Archives: January 2019

5 Foods to Eat for Weight Loss

While there are not any magic foods to eat for weight loss, these are my favorite foods to eat for weight loss or weight management.  I will recommend foods from the common food categories and that can easily be found and any grocery store.

These foods can be incorporated into a low calorie diet by ensuring the proper serving size. If you are on a low carbohydrate or ketogenic diet, the sweet potato carbohydrate content is too high.  Soups can be used on all programs with the proper ingredients.

Vegetables

1. Brussel Sprouts

One of my favorite vegetables is Brussel sprouts (and I actually don’t like many vegetables). This vegetable comes from the cabbage family, but they aren’t baby cabbages. They grow on a stalk. ¾ of a cup of Brussel sprouts have a measly 80 calories. They can be eaten fresh, or frozen. They are high in fiber which helps with satiation. They are also high in vitamin C, calcium, Vitamin A and iron.

One of my favorite ways to prepare them is cut them in half, coat them in healthy olive oil, salt and pepper and bake until crispy.

2. Chicken

Chicken without the skin is a versatile protein source that will help with weight loss because it is satiating. A proper sized portion is approximately 3-4 oz. Adequate protein is necessary for weight loss so that you can preserve your muscle mass while in a calorie deficit. A serving of chicken will provide approximately 190 calories, 35 grams of protein, 4 grams of fat.

My favorite preparation is to pound the breast slightly flat, season with salt and pepper and cook in a teaspoon of healthy oil.

3. Raspberries

Some nutritionists would recommend not eating fruit on a weight loss program but if there was one fruit that could be included it is the raspberry. Raspberries are little packages that pack a punch. They contain naturally occurring ketones that some companies have capitalized one. The raspberry ketones are said to assist the body in accessing fat from fat cells for energy. You could use the raspberry ketone supplement, but you can also just include the fruit itself. I am a fan of eating natural whole foods rather than eating supplements. Raspberries are a low calorie fruit; in 1 cup you will consume only 65 calories. They pack a fantastic amount of necessary vitamins as well. They are rich in fiber, potassium, calcium, vitamin A, vitamin C, magnesium, iron, B-6, and even protein.

My favorite way to eat raspberries is eating them fresh out of the package (after washing).

4. Sweet Potato

Yes, even the sweet potato can be used for weight loss. They are high in fiber, which helps for satiation, and have a low glycemic effect, which helps prevent sugar fluctuations that can lead to over eating. One 5 “ long sweet potato has far fewer calories than one would imagine. The calorie count for this size vegetable is approximately 112 calories. This amazing vegetable provides substantial amounts of Vitamin A, and significant amounts of fiber, potassium and B-6, and lesser amounts of Vitamin C, and iron.

My favorite way to prepare this vegetable is cut it into 1 inch wedges and coat with a healthy oil and salt and pepper and bake. I also love sweet potato soup.

5. Soups

Ok this isn’t actually a food, but it can be a simply fabulous staple to any weight loss and weigh maintenance program. Homemade soup will be the healthiest choice because you will be able to manage the ingredients, and fat content. Broth based soups with copious amounts of vegetables and some tasty lean protein can fill you up easily.

My grandmother made the most delicious tomato/broth based soup that I have ever tasted. It was full of green beans, carrots, and maybe a potato or two.

No Magic Foods

In my experience the best eating plans that are sustainable include the foods that people like to eat in the proper portion size. Portion size is incredibly important as portions eaten are usually 2 to 2 1/2 times larger than they should be.

There are no magic weight loss foods. Eat a clean healthy diet. Eat foods in their most natural form. Eat them if they walked, swam, flew or grew. Shop the perimeter of the grocery store.

If you want more guidance on how to gain health with clean eating order my book, Second Chance at Health-Learn to Love Active Living and Clean Eating.

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