Here are a few more foods to eat for weight loss and some not to eat. Again, this is not etched
in stone, however, most meal plans for weight loss will have these guidelines and several
. Eat Water Rich Foods to Eat Less Calories: Research from Pennsylvania State University
found that eating water rich foods like zucchini, tomatoes, cucumbers, soups, and salads
reduces the number of calories you take in by helping you feel full. Remember, simply drinking
water will not make you feel full because your body uses two different mechanisms to process
solids and liquids.
. Avoid White Foods (Refined Carbs): There is some truth behind eliminating carbs in order
to lose weight. However, you should be eliminating or greatly decreasing the unhealthy carbs
like white flour, white rice, and of course white sugar. Instead, you need to be eating whole-
grain breads and brown rice. In a study by Harvard, 74,000 women who ate more than two
daily servings of whole grains were 49% less likely to be overweight than those who ate the
white stuff. Additionally, refined carbs can spike blood sugar rapidly, leading to hunger, cravings
and increased food intake a few hours later. And eating refined carbs is strongly linked to
obesity (AAPublications.org, Nutrition.org, Wiley.com).
. Low Carb Diets Superior: A review published by PLOS One discovered that when it comes to
reducing cardiovascular risk AND promoting rapid weightless, a low-carb diet is superior to low-
fat diets. If you’re not sure what is the best way to lose weight fast, look into low carb diets first
because you’ll lose weight faster and it’ll be beneficial to your overall health.
. Swap Your Noodles: Here’s a quick way to lose weight, change the type of noodle that you
eat. The average American consumes 20 pounds of pasta every year and most of it is the
refined white stuff! The problem with eating this refined noodle is that it’s completely void of
fiber and protein, both of which are needed for weight loss. To boost your weight loss efforts, switch to a bean based noodle like Banza Chickpea Shells (2 oz, 190 calories, 8 g fiber, 14 g
protein) or Explore Asian Black Bean Low-Carb Pasta (2 oz 180 calories, 12 g fiber, 25 g protein).
. Cut Back on Added Sugar: Most people are now eating way too much added sugar and may
not even know about it. Studies have shown that sugar (and high fructose corn syrup)
consumption is strongly associated with the risk of obesity, as well as type 2 diabetes, heart
disease and others (Nutrition.org, JamaNetwork.com, Nih.gov). Make sure to cut back on added
sugar by reading the label. Even items marketed as healthy foods are often high in sugar!
. Lose The Salt: On tips to lose weight articles, you’ll see this come up several times because
salt makes you retain water which makes you look and feel bloated! The recommended amount
of salt per day is about 1 teaspoon but many of us get too much. And a lot of times we won’t
suspect the foods that have a lot of salt like canned foods, soups, salad dressings, salted snacks,
fast foods, and so on. Read the nutrition labels!
. Cycle Your Carbs: Start looking at carbs as fuel for your body. If you’re going to be exercising
or doing a lot of physical activity, then you may want to eat more carbs on those days. If you’re
not exercising or doing very much work, then eat less carbs.
. Eat More Protein: Replace refined carbohydrates with lean proteins like fish, lean ground
turkey or ground beef, and chicken. Eating a high protein diet has been shown to boost
metabolism by 80 to 100 calories per day and at the same time making you feel satisfied so that
you eat 441 fewer calories per day (Nih.gov, Nih.gov, Nutrition.org). One study even showed
that protein at 25% of your daily calories reduced obsessive thoughts about food by 60%, while
cutting the desire for late night snacking in half (Nih.gov).
. Can’t Eat Enough Protein? If you can’t eat enough protein, then you need a protein
supplement. Research has shown that replacing part of your calories with whey protein can
cause weight loss of about 8 pounds, while increasing lean muscle mass (Nih.gov).
. Keep High Protein Snacks Handy: You already know the importance of protein in your
weight loss diet. Here’s yet, another benefit. Having high protein snacks handy can boost your
energy faster than a high calorie snack. This protein snack will also be more satisfying.
. Spread Out Your Protein: The majority of Americans eat most of their protein at the end of
their day. However, according to University of Texas researchers, when you consume your
protein can make or break how much lean muscle mass you’re able to pack on. By spreading
your protein throughout your day, you’ll get a 25% higher protein synthesis than those who eat
the majority of their protein for dinner. As a side note, diet experts say you should be getting
one gram of protein per kilogram of body weight to aid muscle growth and weight loss. This can
vary depending on your weight loss goals and the type of fitness program you decide to follow.
. Switch to Regular Coffee: Many people enjoy fancy coffee drinks because of the several
calories that come from whole milk, whipped cream, sugar, and other sugary syrups. On the flip
side, a regular cup of coffee with skim milk has just a small fraction of those calories.
Additionally, studies have shown that the caffeine in coffee can boost metabolism by 3-11%,
and increase fat burning by up to 10-29% (Nih.gov, Nutrition.gov, Physiology.org).
. Enjoy Small Amounts of High Calorie Treats: If you’re going to stick to your diet to lose
weight fast, you’ll need to be able to enjoy some treats as well. Keyword being SMALL… For
example, have a spoon full of ice cream on top of a bowl of fruit. Or enjoy tortilla chips with lots
of chunky, filling fresh salsa.
. Eat Cereal for Breakfast: Studies have found that people who eat cereal for breakfast every
day are significantly less likely to be obese and have diabetes than those who don’t. They also
consume more fiber and calcium- and less fat- than those who eat other breakfast foods like
bagels, doughnuts, muffins, and so on.
. Eat More Oats: Whole grain oats has many benefits to your overall health and also helps
you feel fuller for a longer period of time than most breakfasts you can have. However, be
careful with flavored oat meal because they can come with a lot of sugar that you don’t need.
. Eat Fruit Instead of Drinking a Fruit Juice: For the calories in one kid-size box of apple juice,
you can enjoy an apple, orange, AND a slice of watermelon! Additionally, by eating the fruit
instead of drinking it, you’ll feel satisfied much longer than drinking the little box of juice.
. Change Your Milk Type: If you’re an avid milk drinker, you can cut your calories down by
about 20% by simply dropping down a notch in your milk. If you drink regular, go to 2%. If you
already drink 2%, go down to 1% or skim milk. It may take some getting used to but you’ll save
yourself several calories.
. Go Full Fat: Although changing your milk type to skim milk may help you cut back on
calories to help you lose weight faster, there’s something else to consider. According to a study
of 26,930 people done by American Journal of Clinical Nutrition, people who eat a lot of high fat
dairy products actually have the lowest incidence of diabetes. On the flip side, those who ate a
lot of low-fat dairy products had the highest incidence of diabetes. So, switch to low-dairy
products if you need to cut calories, but only for short term. For long term, it may be best to
stick to full fat dairy products or in between.
. Snack on Nuts: Research has shown that people who eat a moderate-fat diet containing
almonds lose more weight than a control group that didn’t eat almonds. By snacking on
almonds or other healthy nuts like walnuts or pecans, once or twice a day helps stave off
hunger and keeps your metabolism up and running.
. Sub in Nonfat Greek Yogurt For Mayo & Sour Cream: As far as tips on losing weight go, this
may sound a little weird but it’s actually very good. You’ll not only cut calories but you’ll also be
eating a healthier food option that’s high in protein!
. Replace One Meal with a Large Salad: Of all the healthy tips to lose weight, this one is a
great one to implement right away because you’ll start seeing the weight just come off of you.
However, DO NOT over do it with the salad dressing. You want your salad to be mainly veggies
and a lean protein source. Don’t add too much nuts, cheeses, or any other item that may
greatly increase the calorie count.
. Bake, Don’t Fry: Start learning about different recipes you can make from baking. It’s time
to give up frying your foods. There’s also several delicious recipes that make use of crock-pots
so go out and be adventurous by finding new and healthier ways of cooking. Here’s a good
resource: FIXATE Cookbook: 101 Recipes of Healthy & Delicious Meals and Snacks.
. Get Most of Your Calories Before Noon: Studies have shown that the more you eat in the
morning, the less you eat in the evening. Additionally, you have more opportunities to burn off
those early-day calories. Whereas you may not make use of the calories you eat late at night.
. Eat Dark Chocolate: Got a sweet tooth? There are many lose weight tips about curbing that
sweet tooth but this one is a great one because dark chocolate contains less sugar and has
energy boosting antioxidants. Another option several people have lost weight with and curbed
their sweet tooth is by drinking Chocolate Shakeology. Shakeology tastes like a milk shake and
comes with several nutrient groups that are lacking in most diets.