If you’ve been putting in time at the gym and trying to ‘watch what you eat’ only to find that the number on the scale hasn’t changed, it may be time to take a look at the ingredients in your meals. Some of the best foods to help you lose weight are typically high in fiber and protein, two nutrients that keep us feeling fuller longer and curb cravings.
Powerful foods that can support weight loss include:
Chia seeds
Chia seeds are rich in fiber, and consuming a serving of chia seeds, roughly 2 tablespoons, satisfies about 40 percent of our daily fiber needs. They also contain 4.7 grams of protein per serving. Chia seeds are easy to incorporate into meals, especially breakfast. You can add a tablespoon or two of chia seeds into breakfast pudding, oatmeal, energy balls or smoothies. It is easy to add ground chia seeds to meals while you are cooking.
Fatty fish
Fish contains high levels of nutrients and protein, especially fatty fish like salmon and tuna. Omega-3 fatty acids found in fish not only support heart and brain health, but they may help to reduce body fat. Fish is also very high in protein, which can curb hunger, keeping you full for hours.
Although fish is one of the healthiest foods you can eat, it is important to avoid fish that contain high levels of mercury to prevent serious health problems. Fish that are larger and longer-lived, such as shark, swordfish, marlin, king mackerel, tilefish, and northern pike, tend to contain the most mercury.
Apples
Apples are low in calories and high in fiber, making them a great addition to any healthy weight loss plan. They are a major source of polyphenols, dietary fiber, carotenoids, and other essential nutrients. This low-calorie fruit is surprisingly filling, meaning you may eat less throughout the day.
Eggs
Eggs are considered the perfect protein, especially when it comes to weight loss. According to a study, eating an egg for breakfast enhances weight loss when combined with a low-calorie diet. The inclusion of eggs in a weight management program offers a nutritious option to enhance weight loss.
Avocados
Avocados are high in fiber, which promotes weight loss and metabolic health. Avocados are great appetite suppressants due to the amount of fiber they contain. In a study published in Nutrition Journal, participants who ate half of an avocado with lunch reported a 40% decreased desire to eat for hours afterward.
Cruciferous vegetables
Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts and dark leafy greens have several benefits. Not only has the regular consumption of these vegetables been shown to lower the risk of cancer and reduce inflammation but are also low in calories and carbohydrates. You can include these vegetables in almost every meal, such as adding spinach or kale into your smoothies or having steamed broccoli as your side dish.
Low Calorie/Zero Calorie Foods
If you’re craving something to munch on but can’t spare any calories, here are some great low-calorie and zero calories foods:
- Vegetables, such as carrots, cucumbers, celery stalks and sugar snap peas
- Low-fat yogurt
- Fruit, such as peaches, strawberries, cantaloupe, and oranges
- Rice cakes
Substitute High Carb Foods with These Alternatives
Low carbohydrate diets can be very effective for weight loss for some individuals. While it is difficult to give up cheesy bread and pasta, there are many alternatives that replace these high carb foods and are equally delicious, including:
- Low-carb rice alternatives: cauliflower and broccoli rice.
- Low-carb pasta noodle alternatives: spaghetti squash, courgetti, and eggplant lasagna.
- Low-carb chip alternatives: baked aubergine crisps and kale crisps.
- Low-carb bread alternative: lettuce wraps, nori sheets and cauliflower pizza crust.
Disclaimer: Always consult with your practitioner or other qualified healthcare specialists when considering changes to your health, diet or exercise routine. This information is not intended to substitute professional medical advice.
How may ShapePro help you?
ShapePro is more than a weight loss program. It is a complete roadmap to a healthier lifestyle. These programs are completely tailored to the individual with precise, at-home blood tests to target your unique body composition and personalized medications to suit your needs. ShapePro registered dietitians will be at your side to help provide foods, recipes and support whenever you need.
Ready to get started on your weight loss journey? Call 888-279-0099 today.
Chia seeds
Chia seeds are rich in fiber, and consuming a serving of chia seeds, roughly 2 tablespoons, satisfies about 40 percent of our daily fiber needs. They also contain 4.7 grams of protein per serving. Chia seeds are easy to incorporate into meals, especially breakfast. You can add a tablespoon or two of chia seeds into breakfast pudding, oatmeal, energy balls or smoothies. It is easy to add ground chia seeds to meals while you are cooking.
Fatty fish
Fish contains high levels of nutrients and protein, especially fatty fish like salmon and tuna. Omega-3 fatty acids found in fish not only support heart and brain health, but they may help to reduce body fat. Fish is also very high in protein, which can curb hunger, keeping you full for hours.
Although fish is one of the healthiest foods you can eat, it is important to avoid fish that contain high levels of mercury to prevent serious health problems. Fish that are larger and longer-lived, such as shark, swordfish, marlin, king mackerel, tilefish, and northern pike, tend to contain the most mercury.
Apples
Apples are low in calories and high in fiber, making them a great addition to any healthy weight loss plan. They are a major source of polyphenols, dietary fiber, carotenoids, and other essential nutrients. This low-calorie fruit is surprisingly filling, meaning you may eat less throughout the day.
Eggs
Eggs are considered the perfect protein, especially when it comes to weight loss. According to a study, eating an egg for breakfast enhances weight loss when combined with a low-calorie diet. The inclusion of eggs in a weight management program offers a nutritious option to enhance weight loss.
Avocados
Avocados are high in fiber, which promotes weight loss and metabolic health. Avocados are great appetite suppressants due to the amount of fiber they contain. In a study published in Nutrition Journal, participants who ate half of an avocado with lunch reported a 40% decreased desire to eat for hours afterward.
Cruciferous vegetables
Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts and dark leafy greens have several benefits. Not only has the regular consumption of these vegetables been shown to lower the risk of cancer and reduce inflammation but are also low in calories and carbohydrates. You can include these vegetables in almost every meal, such as adding spinach or kale into your smoothies or having steamed broccoli as your side dish.
Low Calorie/Zero Calorie Foods
If you’re craving something to munch on but can’t spare any calories, here are some great low-calorie and zero calories foods:
- Vegetables, such as carrots, cucumbers, celery stalks and sugar snap peas
- Low-fat yogurt
- Fruit, such as peaches, strawberries, cantaloupe, and oranges
- Rice cakes
Substitute High Carb Foods with These Alternatives
Low carbohydrate diets can be very effective for weight loss for some individuals. While it is difficult to give up cheesy bread and pasta, there are many alternatives that replace these high carb foods and are equally delicious, including:
- Low-carb rice alternatives: cauliflower and broccoli rice.
- Low-carb pasta noodle alternatives: spaghetti squash, courgetti, and eggplant lasagna.
- Low-carb chip alternatives: baked aubergine crisps and kale crisps.
- Low-carb bread alternative: lettuce wraps, nori sheets and cauliflower pizza crust.
Disclaimer: Always consult with your practitioner or other qualified healthcare specialist when considering changes to your health, diet or exercise routine. This information is not intended to substitute professional medical advice.
How may ShapePro help you?
ShapePro is more than a weight loss program. It is a complete roadmap to a healthier lifestyle. These programs are completely tailored to the individual with precise, at-home blood tests to target your unique body composition and personalized medications to suit your needs. ShapePro registered dietitians will be at your side to help provide foods, recipes and support whenever you need.
Ready to get started on your weight loss journey? Call 888-279-0099 today.
