Best Food for Weight Loss

Despite what the diet industry will tell you, restricting your food will not lead to long-term weight loss. Instead, it increases the chances of binge eating and emotional eating, compromises your metabolism, weakens your immune system, and makes it harder for you to lose weight and keep it off in the long run.

The secret to losing weight is to eat food — real food that nourishes your body helps boost your metabolism, helps burn fat, strengthens your immune system, and keeps your body functioning at optimal levels. Eating for nourishment will also help you to recover from your exercise effectively, so you can remain consistent with your training and not get too burned out and injured

Here are foods you should eat, and how they help you lose weight long-term.

MEATS AND POULTRY

Meats and poultry (i.e. chicken, turkey, duck, etc.) are great choices when it comes to weight loss because they’re a good source of protein. Protein plays a crucial role in weight loss by promoting muscle growth, which boosts metabolism. Additionally, protein keeps you full for longer and satisfied, reducing the likelihood of overeating. Including healthy animal protein in your meals provides essential amino acids for muscle repair and recovery.

Protein also helps you stay consistent with your training as it contains essential amino acids required for muscle growth and repair. Because our body can’t produce these acids, we need to obtain them through the food we eat. Protein also helps reduce soreness and the levels of stress hormones in our muscles, which means you’ll be able to recover fast and exercise better and consistently.

Protein also helps you feel fuller for longer, has been shown to help you burn more calories, and can significantly reduce your cravings, and your desire to snack after dinner.

 FISH AND SEAFOOD

Fish and seafood are good nutritional choices as they are low in calories and fat. Cold-water fish in particular, like tuna, salmon and sardines, are rich in Omega-3s that reduce inflammation in the body, which can contribute to weight gain and various health issues. Including fish and seafood in your diet supports cardiovascular health, reduces the risk of chronic diseases, and aids in weight management.

PROTEIN-RICH DAIRY FOOD

 Studies show that the intake of dairy-based calcium reduces the accumulation of body fat and helps burn fat to use as energy. Research also shows that it is particularly effective at increasing muscle growth, especially when consumed before or after your workout. Dairy products are rich in protein, such as full-fat milk, Greek yoghurt, and cottage cheese, which can be beneficial for weight loss. Protein helps regulate appetite, increases satiety, and promotes the growth and repair of lean muscle mass. The calcium found in dairy products has been associated with reduced body fat accumulation and improved metabolic function.

EGGS

Eggs have been given a bad rap over many years due to their cholesterol content. However, a high intake may only raise the levels of ‘bad’ LDL cholesterol in some people, not all. Despite previous concerns about cholesterol, eggs are now recognized as a nutritious food that can support weight loss. They are packed with high-quality protein, vitamins, and minerals. Eggs provide essential amino acids that promote muscle growth and help you feel full and satisfied. Studies have shown that having eggs for breakfast can increase feelings of satiety, leading to reduced calorie intake throughout the day.

CRUCIFEROUS VEGETABLES

Cruciferous vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts, are excellent choices for weight loss. They are high in fibre, which promotes feelings of fullness. Cruciferous vegetables also contain important compounds that support overall health, such as antioxidants and polyphenols. These vegetables help improve insulin sensitivity, support heart health, and protect against certain types of cancer. Damage to your cells from free radicals can increase your risk for heart disease, cancer and other diseases.

GREEN PLANT FOOD

Green plant foods — think spinach, capsicum, celery, kale, cabbage, beans, peas, avocadoes, grapes, apples, pears etc. — are brilliant for your overall health and weight loss. First of all, they’re high in fibre and low in calories which means they can easily increase the volume of your meals without adding extra calories. They are also high in vitamins and minerals including calcium which has been shown to help burn fat. Green veggies can be enjoyed as part of a salad mix, in soups and stews and even in your favourite smoothies.

RED PLANT FOOD

Red-coloured plant foods such as tomatoes, red peppers, strawberries, and red grapes are packed with beneficial compounds. They contain lycopene, an antioxidant known for its potential to reduce the risk of certain cancers and promote heart health. Additionally, these foods are rich in anthocyanins, which contribute to their vibrant colour and provide anti-inflammatory and antioxidant benefits.

 ORANGE/YELLOW PLANT FOOD

Foods with orange and yellow pigments, like sweet potatoes, oranges, mangoes, and pineapple offer a range of health benefits. They are rich in carotenoids, which are antioxidants that support eye health, boost the immune system, and promote healthy skin. These foods are also a good source of dietary fibre, which aids in digestion and helps you feel satisfied. They promote healthy joints, help build better bones, and boost your immune system.

BLUE/PURPLE PLANT FOOD

Blue and purple-coloured foods not only make your meals look appealing, but they contain a range of nutrients that are important for the optimal health and function of your body. Foods in this category include eggplant, blueberries, blackberries, blackcurrants, plums, purple grapes, raisins, purple figs, black olives, purple asparagus, purple carrots, and purple potatoes. By including these foods in your diet you’ll improve your body’s ability to absorb calcium and other nutrients, reduce inflammation, lower LDL cholesterol (the bad levels), boost your immune system, improve your digestion, and may help protect yourself against some cancers.

LEGUMES

When it comes to weight loss, legumes should be one of your best friends. Legumes, including lentils, chickpeas, and soybeans, are an excellent addition to a weight-loss diet. They are rich in protein, fibre, and complex carbohydrates, making them filling and satisfying. Legumes provide a steady source of energy, help regulate blood sugar levels, and support digestive health. Because of their high fibre content, your body has to work hard to digest them, which helps burn calories. They are also affordable and versatile ingredients that can be incorporated into various dishes, such as soups, stews, and salads.

PREMIUM GRAINS

 Premium Grains: Opt for nutrient-dense grains such as brown rice, oats, quinoa, barley, and rye. These whole grains offer more fibre, vitamins, and minerals compared to refined grains. They provide sustained energy, aid in digestion, and contribute to feelings of fullness. Including premium grains in your diet supports overall health, helps regulate blood sugar levels, and promotes healthy weight management. We all love carbohydrates, but the best options for a healthy, functioning body are those that are the least processed. Many people mistakenly believe that carbohydrates need to be avoided if you want to lose weight. This is untrue.

 HERBS AND SPICES

To stay on track with healthy eating and lose weight, you need to ensure your meals are tasty and interesting. One of the easiest ways is to add herbs and spices to your cooking. The addition of mint and coriander, for example, freshens up a summer salad. Similarly, adding spices to your BBQ meat or casserole can turn bland into amazing. Herbs and spices have basically zero calories, so you’re only limited by your imagination. To get a few ideas on how you can spice things up in the kitchen, why not check out our range of super-tasty, healthy recipes

ALL THINGS IN MODERATION

Allowing yourself occasional treats in moderation is an essential aspect of sustainable weight loss. Depriving yourself of your favourite foods can lead to feelings of restriction and increase the likelihood of overindulgence. Including occasional treats in your diet can help you maintain a healthy relationship with food and make long-term lifestyle changes more sustainable. Practice portion control and choose high-quality treats without derailing your progress.

This doesn’t mean you have ‘treat’ type foods every day. But you can indulge in a glass of wine, your favourite chocolate, or even ice cream and cake now and then. You can also eat out at your favourite restaurant or enjoy the takeaway. The trick is to make sure these foods are part of your weekly plan and to choose quality over quantity. For example, if you feel like a burger and fries, order one from a café or restaurant, instead of going to a fast-food joint.

Putting boundaries around how many times you eat out each week, and how often you let yourself indulge in your favourite treats, will mean that you won’t undo all the good work you do for the rest of the week. Learning to relax around food will also mean you’ll be more successful in losing weight than you would be if you tried to be perfect with your food all the time. Practice portion control and choose high-quality treats to indulge in without derailing your progress.

Develop a good relationship with food.

The truth is you don’t have to diet to lose weight. You just have to change your habits and mindset around food and start feeding yourself good, healthy nutrition that you will love. Diet food doesn’t help you lose weight nor does starving yourself. What works is eating delicious food that you enjoy, which contains all the nutrition your body needs, so it can function as it’s meant to.