10 Best Foods for Weight Loss
When it comes to losing weight, the focus often falls on the foods we should avoid. But what if the key to sustainable weight loss lies in adding certain foods to our diet? Nutritionist Rhiannon Lambert suggests that improving overall health, rather than extreme calorie restriction, is the best path to sustainable weight loss. Here are ten weight-loss-friendly foods recommended by experts:
1. Lean Protein
Why it works:Protein is essential for building and repairing muscle tissue, which increases metabolism and promotes satiety. Lean meats like chicken and turkey provide complete proteins without the high levels of saturated fats found in processed meats.
Expert Opinion:“Protein is a cornerstone of a healthy diet, particularly for those aiming to lose weight,” says Lambert. “Lean protein sources help build muscle and keep you feeling fuller for longer, reducing overall calorie intake.”
2. Leafy Green Vegetables
Why it works:Leafy greens are rich in fibre, which supports a healthy microbiome and slows digestion. This helps maintain steady blood sugar levels and reduces hunger.
Expert Opinion:“The high fibre content of leafy greens slows down digestion, keeping you fuller for longer,” says Lambert. “Fibre also delays sugar release into the blood, promoting satiety and reducing hunger.”
3. Oily Fish
Why it works:Oily fish like salmon and mackerel are rich in omega-3 fatty acids, which reduce inflammation, improve insulin sensitivity, and increase feelings of fullness.
Expert Opinion:“Oily fish is an excellent source of omega-3 fatty acids, which promote heart health and regulate cortisol levels,” says nutritionist GQ Jordan. “Omega-3s also improve insulin sensitivity, helping reduce fat storage.”
4. Cruciferous Vegetables
Why it works:Cruciferous vegetables such as broccoli and Brussels sprouts are high in fibre and contain sulforaphane, which reduces inflammation and supports metabolic health.
Expert Opinion:“These vegetables help regulate appetite and fat storage by improving insulin sensitivity and reducing inflammation,” explains Jordan.
5. Tofu and Soy Protein
Why it works:Tofu and soy protein are plant-based complete proteins that can reduce body fat and improve insulin resistance.
Expert Opinion:“Soy protein offers a plant-based protein source that also provides fibre, vitamins, and antioxidants,” says Lambert. “It’s a great alternative to meat, supporting muscle maintenance and overall health.”
6. Sweet Potatoes
Why it works:Sweet potatoes have a low glycaemic load, providing steady energy and stabilizing blood sugar levels. This helps prevent energy crashes and overeating.
Expert Opinion:“Stable blood sugars from low GL foods like sweet potatoes allow for safe fat release, promoting healthy weight loss,” explains Jordan.
7. Beans and Legumes
Why it works:Beans and legumes are rich in protein and fibre, supporting gut health and helping you feel fuller for longer.
Expert Opinion:“Beans and legumes support beneficial gut bacteria and provide essential nutrients like iron and magnesium,” says Jordan. “A healthy gut is crucial for a healthy metabolism.”
8. Avocados
Why it works:Despite being high in calories, avocados are rich in healthy fats that improve heart health and keep you feeling full, helping to prevent overeating.
Expert Opinion:“Avocados’ healthy fats are vital for hormone production and balance, impacting weight management,” says Jordan.
9. Greek Yoghurt
Why it works:Full-fat Greek yoghurt is protein-rich and supports gut health with its high probiotic content. It is also linked to lower BMI and reduced body weight.
Expert Opinion:“Greek yoghurt’s protein helps with muscle maintenance and satiety, while probiotics aid digestion and nutrient absorption,” says Lambert.
10. Berries
Why it works:Berries like blueberries, raspberries, and strawberries are low in calories but high in fibre and antioxidants. They help satisfy sweet cravings while providing essential nutrients.
Expert Opinion:“Berries are a great snack option for satisfying sweet cravings and supporting overall health,” says Lambert. “Their fibre content helps regulate digestion and promotes fullness.”
Timing and Food Combinations
Why it works:Eating in a way that keeps glucose levels steady can reduce cravings, control appetite, and support metabolism.
Expert Opinion:“Reducing glucose spikes helps prevent cravings and stabilize hunger,” says biochemist Jessie Inchauspé. “This leads to natural fat burning and long-term weight management.”
Conclusion
Incorporating these foods into your diet can support weight loss by improving digestion, boosting metabolism, and promoting satiety. Instead of focusing on what to cut out, think about what nutritious foods you can add. For more tips and expert advice on health and wellness, subscribe to our newsletter and stay informed on the latest insights.
Key Takeaways:
- Lean protein supports muscle maintenance and boosts metabolism.
- Leafy greens and cruciferous vegetables are high in fibre, aiding digestion and satiety.
- Oily fish and avocados provide healthy fats that reduce inflammation and support heart health.
- Beans, legumes, and berries support gut health and provide essential nutrients.
- Timing and food combinations can stabilize glucose levels, reducing cravings and hunger.
References:
https://www.telegraph.co.uk/health-fitness/diet/weight-loss/best-foods-for-weight-loss
