What to Eat to Help You Lose Weight {Top Foods to Eat}
Are you wondering what to eat to lose weight? Are you struggling to eat healthy? Do you want to lose weight, but you are not even sure exactly what you should eat? Do you want to eat better and stay consistent with healthy habits?
Then tune into this episode as I talk about what different foods you should eat to lose weight and be healthy.
I answer questions such as:
What foods to eat to lose weight
Does protein help you lose weight?
What to eat for breakfast?
Benefits of eating vegetables
What vegetables to eat daily
Benefits of eating fruits
10 healthiest foods
List of foods not to eat when trying to lose weight
What to eat to lose weight
Eating real, whole foods can be an effective strategy for healthy weight loss without the need for complicated diets. By focusing on unprocessed foods and healthy food, you naturally consume fewer additives, preservatives, calories, and added sugars commonly found in processed foods. which can help you reach your weight loss goals.
Wanting to know what food to help you lose weight? Well, real foods can support weight loss, such as lean proteins, fruits, vegetables, whole grains, and healthy fats, and provide essential nutrients, fiber, and antioxidants that support overall health and weight management. These foods tend to be more filling and satisfying, improve your gut health, help reduce cravings and prevent overeating.
Moreover, by adopting a real food approach, you can develop a sustainable and enjoyable way of eating that is not restrictive or overly complicated. It allows you to appreciate the natural flavors and benefits of wholesome foods, making it easier to maintain a healthy weight in the long run.
Does protein help you lose weight?
Protein can absolutely help you to lose weight and keep it off when combined with other whole, nutrient-dense foods. Protein is an essential macronutrient that plays a crucial role in weight loss and overall health.
When it comes to weight management, protein offers several benefits. Firstly, protein takes longer to digest compared to carbohydrates and fats. This means that after consuming a protein-rich meal, you tend to feel fuller for a longer period, reducing the likelihood of overeating or snacking on unhealthy foods. This satiating effect of protein can help control appetite and contribute to a calorie deficit, promoting weight loss.
Additionally, protein is a key component in building and maintaining muscle mass. During weight loss, it is common to experience some muscle loss along with fat loss. However, by consuming an adequate amount of protein, you can help maintain your muscle loss and preserve lean body mass.
This is important because muscle tissue is metabolically active and can promote fat burning meaning that the more muscle you have, the more calories you burn at rest. By supporting muscle growth and maintenance through protein intake, you can help boost your metabolism and enhance the effectiveness of your weight loss efforts.
Including a variety of protein sources in your diet is beneficial. Opt for lean options such as skinless poultry, fish, ground turkey, and eggs. These provide high-quality protein along with additional nutrients that contribute to overall health.
Whether it's through animal or plant-based sources, prioritizing protein can be an effective strategy for weight loss, satiety, and muscle preservation. .
Do protein shakes make you lose weight
Protein shakes that are high in protein can be a convenient and effective way to ensure an adequate protein intake, especially for individuals who have busy lifestyles or find it challenging to meet their protein needs through whole foods alone.
I enjoy creating delicious and nutritious smoothies by combining various ingredients. One of my favorite combinations includes berries, leafy greens, protein powder, and either canned coconut milk or avocado.
Berries such as strawberries, blueberries, or raspberries are not only packed with antioxidants but also add a delightful sweetness to the smoothie. Adding spinach boosts the nutrient content with its rich array of vitamins and minerals.
To enhance the protein content, I use protein powder, which can be sourced from plant-based or animal-based options.
Lastly, I include either canned coconut milk or avocado for a creamy texture and a source of healthy fats and part of a healthy diet, providing a satisfying and nourishing element to the smoothie. This combination allows me to enjoy a flavorful smoothie while benefiting from a range of essential nutrients to support my overall health and well-being.
Check out my 5 favorite smoothie recipes here!
What to eat to lose weight for breakfast
Focusing on a protein-rich breakfast can be a beneficial strategy for weight loss. Certain foods, like protein, have a higher satiety factor compared to carbohydrates, which means it helps you feel fuller for longer periods and reduces the likelihood of overeating later in the day. Additionally, consuming protein in the morning can stimulate muscle protein synthesis, supporting muscle growth and maintenance. This can contribute to an increase in overall metabolic rate, as muscle tissue requires more energy to sustain compared to fat tissue.
On the other hand, indulging in high-carbohydrate breakfasts can lead to blood sugar fluctuations throughout the day, causing energy crashes and increased cravings for sugary snacks. Typical high-carb American breakfasts, such as pastries, sugary cereals, or pancakes loaded with syrup, provide a quick burst of energy followed by a rapid decline, leaving you hungry and prone to overeating later. By prioritizing protein in the morning instead, you can stabilize blood sugar levels, maintain consistent energy levels, and reduce the likelihood of excessive snacking or overeating throughout the day.
Opting for a protein-heavy breakfast can include choices like eggs, Greek yogurt, cottage cheese, or protein smoothies with added nuts or seeds. Pairing these protein sources with some healthy fats and fiber-rich vegetables or whole grains can further enhance the nutritional value and satiety of the meal. By breaking away from the traditional high-carb American breakfasts and incorporating protein-rich options, you can set yourself up for a more balanced, satisfying, and weight-loss-friendly start to your day.
Benefits of eating more vegetables
Eating nonstarchy vegetables offers numerous benefits for overall health and weight loss. Non-starchy vegetables like leafy greens, broccoli, peppers, cucumbers, and tomatoes are low in calories and high in fiber. The high fiber content of these vegetables contributes to a feeling of fullness and helps regulate appetite, making it easier to manage portion sizes and reduce overall calorie intake. Additionally, the fiber in vegetables supports healthy digestion and improves gut health. It acts as a prebiotic, serving as fuel for beneficial bacteria in the gut, which can promote the growth of a diverse and balanced microbiome.
A healthy gut microbiome has been linked to various health benefits, including improved weight management. When the gut is populated with beneficial bacteria, it helps regulate metabolism, reduces inflammation, and enhances nutrient absorption. This can indirectly support weight loss efforts. Furthermore, the fiber in vegetables adds bulk to the diet, promoting regular bowel movements and preventing constipation. By keeping the digestive system functioning optimally, vegetables contribute to overall gut health and support weight loss goals.
Starchy vegetables like potatoes, sweet potatoes, corn, and peas can be good, but it' is important to not overeat them. While they contain a higher amount of carbohydrates compared to non-starchy vegetables, they also provide essential nutrients such as vitamins, minerals, and antioxidants. When consumed in moderation, starchy vegetables can still be part of a balanced diet. Pairing them with protein and healthy fats can help balance blood sugar levels and provide sustained energy throughout the day. The key is to be mindful of portion sizes and incorporate a variety of vegetables, both starchy and non-starchy, to reap the full spectrum of nutrients and fiber they offer.
Best vegetables to eat daily
Leafy Greens: Spinach, kale, Swiss chard, arugula, and lettuce are packed with vitamins, minerals, and fiber.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are nutrient-dense options known for their cancer-fighting properties.
Bell Peppers: Colorful bell peppers, whether green, red, yellow, or orange, are rich in antioxidants and provide a satisfying crunch.
Cucumbers: With high water content and refreshing taste, cucumbers are hydrating and low in calories.
Tomatoes: Tomatoes are a great source of lycopene, an antioxidant that may have various health benefits.
Zucchini: Versatile and low in calories, zucchini can be spiralized, sautéed, or used as a substitute for noodles.
Asparagus: Asparagus is a nutrient-packed vegetable that provides folate, vitamin K, and antioxidants.
Green Beans: Green beans are fiber-rich and offer vitamins like vitamin C and vitamin K.
Mushrooms: Fungi-like mushrooms provide a unique umami flavor and can be a valuable source of vitamins and minerals.
Radishes: These crunchy root vegetables are low in calories and add a refreshing bite to salads.
Benefits of eating fruits everyday
Incorporating a serving of fruit or two into your daily diet offers numerous benefits for overall health and can be particularly beneficial for weight loss. Fruits are rich in essential vitamins, minerals, antioxidants, and dietary fiber, which are vital for maintaining optimal health.
By including a variety of fruits in your diet, especially focusing on berries with lower glycemic index values, such as strawberries, blueberries, and raspberries, you can provide your body with a wide array of nutrients while managing blood sugar levels.
Berries, in particular, are packed with phytonutrients and antioxidants, which contribute to their vibrant colors and provide numerous health benefits. These bioactive compounds have been linked to improved cardiovascular health, reduced inflammation, and enhanced cognitive function.
Additionally, berries are relatively low in calories and high in fiber, helping to promote satiety and manage appetite. The fiber content aids in digestion and supports healthy gut bacteria, which can indirectly support weight loss efforts.
Including some fruit in your daily routine can satisfy your sweet tooth naturally while providing essential nutrients that your body needs. Whether enjoyed as a snack, added to smoothies, or incorporated into salads or desserts, fruits, particularly nutrient-dense berries, can be a flavorful and nourishing addition to a healthy weight loss plan.
10 top healthiest foods
Disclaimer: This list is not exhaustive and serves as a general guide to highlight some of the healthier food choices when aiming for weight loss with a focus on non starchy veggies, lean protein, and healthy fats.
Spinach: Packed with vitamins, minerals, and antioxidants, spinach is a nutrient-dense leafy green vegetable that can be enjoyed in salads, stir-fries, or smoothies.
Salmon: Rich in omega-3 fatty acids and high-quality protein, salmon is a heart-healthy fish that supports brain function and provides essential nutrients.
Avocado: A source of healthy monounsaturated fats, avocados are creamy, delicious, and offer a range of vitamins and minerals. They can be enjoyed in salads, spreads, or as a topping.
Broccoli: A cruciferous vegetable, broccoli is loaded with fiber, vitamins, and antioxidants. It can be steamed, roasted, or added to stir-fries for a nutritious boost.
Nuts: Nuts that are unsweetened can be a great way to get a healthy fat, a little protein, and some fiber. Just make sure to read the label to avoid processed oils and sugar.
Seeds: This is a quick and easy snack and great topping for salads. Seeds have healthy fats, protein, and fiber in them. Just like nuts read the label to avoid processed oils and sugar.
Almonds: These nuts are a great source of healthy fats, fiber, and protein. Enjoy a handful as a snack or sprinkle them on salads or yogurt for added crunch.
Chicken Breast: A lean source of protein, chicken breast is versatile and can be grilled, baked, or sautéed. It is low in fat and a good option for satisfying your protein needs.
Brussels Sprouts: These cruciferous vegetables are packed with fiber, vitamins, and antioxidants. Roast them in the oven for a delicious and nutritious side dish.
Olive Oil: A staple in the Mediterranean diet, olive oil is rich in heart-healthy monounsaturated fats and antioxidants. Use it for cooking or drizzle it over salads.
List of foods not to eat when trying to lose weight
Highly Processed Foods: These include packaged snacks, sugary cereals, frozen meals, and pre-packaged desserts. They tend to be high in added sugars, unhealthy fats, and artificial ingredients while lacking in essential nutrients.
Sugary Foods: This category includes candy, cookies, cakes, and pastries. These foods provide empty calories and can lead to rapid blood sugar spikes and crashes.
Fast Foods: Fast foods like burgers, fries, fried chicken, and pizza tend to be high in unhealthy fats, sodium, and calories. They lack nutritional value and are often associated with weight gain and poor health outcomes.
Sugar-Sweetened Beverages: Soft drinks, sweetened teas, fruit juices, and sports drinks are loaded with added sugars and contribute to excess calorie consumption without providing satiety.
Fried Foods: Deep-fried foods such as French fries, fried chicken, and doughnuts are typically high in unhealthy trans fats, calories, and sodium.
Highly Refined Grains: Foods made with refined grains like white bread, white rice, and white pasta have had their fiber and nutrients stripped away. Even whole grain or wheat bread tends to be highly processed. They can spike blood sugar levels and may lead to increased cravings and overeating.
High-Fat Processed Meats: Processed meats like sausages, hot dogs, and bacon often contain high levels of unhealthy fats, sodium, and additives. These meats are associated with an increased risk of weight gain and various health issues.
Sugary Breakfast Cereals: Many breakfast cereals marketed as "healthy" are loaded with added sugars. It's important to read labels and opt for whole-grain, low-sugar options instead.
Snack Foods: Snack foods such as chips, crackers, and pretzels are often high in refined carbohydrates, unhealthy fats, and sodium. They provide little nutritional value and can contribute to weight gain.
Sweetened Condiments and Sauces: Condiments like ketchup, barbecue sauce, and salad dressings can contain significant amounts of added sugars and unhealthy fats. Opt for homemade or low-sugar versions instead.
By avoiding these foods, you can reduce calorie intake, improve nutrient quality, and support your weight loss goals. Instead, focus on whole, unprocessed foods that are rich in nutrients and provide sustainable energy.
Resources:
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👉 Connect on Instagram: https://www.instagram.com/micheleriechman/
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
Relate episodes:
#14 | 3 Mistakes people make when trying to lose weight
#4 | 3 Ways to Eat Healthy When You Are on the Go | Meal Prep Ideas for When You Busy
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
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