Weight Loss Foods

When it comes to losing weight, your diet is the key to success. In order to be successful, you need to place your body in a calorie deficit. This means you consume fewer calories per day than what your body uses. If you’re in a calorie surplus, it means you consume more calories than your body burns (which is the approach for people who are looking to gain weight). It’s important to find the right balance to ensure you’re not starving yourself or eating foods which contain a low nutritional value.

A lot of people will struggle to start or stick with a weight loss routine because they get bored at the thought of eating salads and sticking on diets, but this is not how it should be. The focus of this guide is to look at a range of foods which are known to help promote weight loss and to help you think about how you can use them to create a variety of healthy and tasty meals which contain the best nutritional value.

Foods which promote weight loss

We will now cover a list of well-known food types which can help promote weight loss.

1. High Fibre Foods

Fibre should be loaded into your diet because of it’s effective digestive properties. It’s important because your body needs to be able to digest everything you eat in order to eliminate waste as efficiently as possible. Fibre can help to reduce bloating which can help you feel lighter. It also helps you to feel more satiated, thus leading to fewer hunger pangs and lower consumption of calories, which can help with weight loss.

Here’s a list of well-known foods which are packed with fibre. Generally speaking, foods which are packed with wholegrain are a good starting point:

• Wholegrain oats
• Brown pasta
• Brown rice
• Quinoa
• Sweet potatoes
• Green peas and chickpeas
• Vegetables such as broccoli, spinach, asparagus and kale
• Fruits such as bananas, pears, apples and strawberries

2. Healthy Fats

A common misconception when it comes to foods that are high in fat is that they will make you gain more weight/fat. Of course to an extent this is true, but fat plays an important role in your health and your body needs it. The main focus here is to look out for healthy fats which are classed as monounsaturated fats and polyunsaturated fats. Omega 3 is classed as a desirable healthy fat and can be found in good quantities in the following foods:

• Fish including salmon, tuna, mackerel
• Nuts including walnuts and hazelnuts
• Seeds including pumpkin, chia, flax and hemp

There are also supplements which can be purchased from retail and online shops. The main supplements to look out for are fish oil, cod liver oil and ALA supplements.

3. Low Saturated Fats

Saturated fats should be limited in your diet as high amounts can lead to negative health issues such as high cholesterol levels and weight gain. Typically foods which are high in saturated fats are groups like pastries, fatty red meats and full-fat dairy products.

Below is a list of some foods which contain lower levels of saturated fat.

Lean Meats and Fish

• Low-fat minced meat including beef, turkey and lamb
• Breast meat including chicken and turkey and goose
• Fish including tuna, cod, salmon, mackerel, seabass

It’s important to know that more low-fat alternatives are now being produced. You can find low-fat sausages which contain less saturated fats, whereas traditional sausages contain much higher levels. It comes down to the choices you make when you shop and the level of effort you put in to make sure you’re getting the right nutrition.

Low-Fat Dairy Products

• Semi-skimmed milk
• Low-fat cheese including mozzarella, goats cheese
• Low-fat yoghurts
• Quark
• Unsweetened almond milk

Fruits & Vegetables

It is well known that fruit and vegetables are good for you but certain recipes can be coated with ingredients which significantly increase the calorie and saturated fat levels. You should aim to consume fruit and vegetables which are as natural as possible. A lot of vegan-friendly foods focus on products which are mainly plant-based, natural and contain no animal products. To learn more about vegan foods visit our Vegan World.

4. High Protein Foods

Protein has become a key ingredient in the world of health and fitness. It helps to repair your muscles after a hard workout as well as promoting weight loss. Protein boosts your metabolism and makes you feel more full, meaning you are less likely to overeat.

Here’s a list of food types which are high in protein:

• Lean meats
• Whey protein
• Quorn mince (as long as it doesn’t contain processed ingredients)
• Nuts and seeds
• Fish and eggs
• High protein yoghurts
• Peas such as chickpeas

Summary

We have covered a range of food categories that are best known for their ability to help weight loss. In order to lose weight you need to focus on being in a calorie deficit but balance this carefully so that your body doesn’t think it’s starving. You should also be actively looking to make healthier food choices as your diet is the key to success. At 925 Health our aim is to help you achieve your goal by developing your knowledge so that you can create a plan which works for you.