Derek Burnett
Derek Burnett is a Contributing Writer at Bottom Line Personal, where he writes frequently on health and wellness. He is also a contributing editor with Reader’s Digest magazine.
Lots of factors go into a successful weight-loss plan, from reducing stress to exercising, to getting enough sleep. But the most powerful factor is the most basic one of all…which foods you choose to put into your body. It’s also where people most often stumble, either by succumbing to old habits or by simply not understanding what types of foods they should be eating.
Before we talk about which foods are best for weight loss, let’s dispel a few myths about food and weight loss:
Myth #1: Some foods make you skinnier. No food will make you thin. You lose weight by consuming fewer calories than you need in a day. Foods never subtract calories, they only add them. Eating lower-calorie foods will reduce the total number of calories you consume, helping you achieve a deficit. But that’s different than imagining that eating a food will magically make you thinner.
Myth #2: Adding new foods to your diet will help you shed pounds. Because your goal is to end each day with a slight caloric deficit, it won’t help you to add in foods without subtracting others out. For example, “doing the right thing” by eating an apple after having three donuts for dessert is only adding additional calories. So instead of adding foods, think about substituting the apple in place of the donuts. You’ll probably also feel more full.
Myth #3: A weight-loss plan requires a special diet. There is literally no difference between eating to lose weight and eating for general health. As someone specifically focused on weight loss, you’ll be trying harder than a generally health-conscious person to maintain a caloric deficit, but otherwise you’ll be eating the very same foods that anyone who cares about their health would eat.
We couldn’t possibly list all of the healthy, delicious foods that will help you meet your weight-loss goals. Instead, think of a general pattern of healthy eating that drastically reduces or altogether cuts out added sugars, salt, refined grains, and animal fats…and consists mainly of fruits and vegetables in every color of the rainbow, as well as nuts, legumes, fish, low-fat dairy, and olive oil. You may already be familiar with that eating pattern. It’s called the Mediterranean diet, and it has been shown in study after study to help people lose weight, keep it off, and protect themselves from numerous health problems.
Best breakfast foods for weight loss
Being smart about the foods with which you start each day can set you off on a good footing and make it easier to stay on the right course…especially since it’s so tempting, having “failed” in the morning, to throw up our hands and say, “Oh, well, today is shot…might as well eat what I want for the rest of the day.”
One of the keys to a smart breakfast is making sure it contains at least 20 grams of protein. Why? Contrary to popular belief, it’s not because protein will be an important source of energy to carry you through the morning. For energy, your body reaches first for carbohydrates, then for fats, and only third for protein. But protein keeps your blood sugar low, helping you maintain a steady stream of energy rather than causing a spike and crash. It also makes you feel full, which keeps you from snacking mid-morning.
You can get the proteins and carbs you need by eating two eggs and a slice of whole-grain toast, or a bowl of steel-cut oats with milk, or a serving of Greek yogurt with nuts, or a tofu smoothie, or tuna on a whole-wheat English muffin, or hummus on a whole-grain tortilla. You get the idea. Experiment until you’ve found a few foods that sit well with you in the morning, that “stick to your ribs,” and that you can turn into your breakfast staples.
Generally, we snack for three reasons…hunger, boredom, or force of habit. Some also reach for food when they’re stressed. When you’re tempted to snack, ask yourself which it is. You might find that the desire was all in your head.
If you truly need something to see you through till your next meal, snack consciously, paying attention to what it is you’re eating and how much of it you’re consuming. Choose foods that will make you feel satisfied and provide you with the energy you need. Healthy choices could include unsalted nuts, dried fruit, plain yogurt with berries, air-popped corn, an apple with nut butter, or celery and carrots with hummus. Beware prepackaged “granola” bars that purport to be healthy but often contain added sugars and refined carbohydrates.
Getting up from the table still feeling hungry is not a sustainable way to lose weight. Eventually, you’ll get sick of it and go back to your old habits. That’s why it’s important to find foods you like that also make you feel full. Normally, such foods contain protein, fats, and fiber.
Protein doesn’t have to mean red meat, which you should restrict. There’s plenty of protein in legumes, nuts, egg whites, milk, fish, and lean poultry. Get creative about adding, say, peanuts to a whole-grain pasta dish to help your belly feel satisfied.
And, contrary to the beliefs of many, fats are not public enemy number one. In fact, we need fats to survive. Just look to get your fats from plant, and not animal, sources. Avocadoes, all kinds of nuts, and olive oil are great sources of fat. Note, however, that fats are also high in calories, so don’t go overboard with them. Eat just enough to enjoy the benefit of a satisfied hunger, then stop.
Fiber is a secret weapon in the struggle against obesity, high cholesterol, and diabetes. Of course, non-digestible plant matter not only makes you feel full, but also promotes healthy gut bacteria, reduces appetite, and carries excess bad cholesterol out of your body. Get your fiber from legumes, whole grains, fruits and vegetables.
