Which Foods are great for weight loss? OK people listen up!

Every day the team at Go Girl Timaru get asked that age old question.

I think in the back of our minds we are hoping that modern scientists will prove that a meal of Mcdonalds followed up by a sugary drink will one day be beneficial to weight loss!

Well Girls – It ain’t gonna HAPPEN!

What is not going to change is that eating less processed foods, cutting back on the sugary drinks will make a big difference in your weight management and certainly more so if you throw in some good healthy exercise.

The Food – What’s In

Consume nutrient- dense foods that provide protein and fibre. Included in this group are your fruit, vegetables, nuts, whole grains and yoghurt

The Food – What’s Out

Processed meats such as salami, hot dogs and processed chicken patties, Potato chips, sugary drinks, Alcohol and red meat can be on the “to be replaced list” too – although it is not on the same scale as processed meats

From these findings, it is clear to me that we should be limiting if not eliminating fried foods, foods with added sugar, high-fat meats, and processed foods when trying to shift the kilos. Though the right foods may help, physical activity is essential for losing weight and keeping the pounds off. 

Here are some of our all time heroes of the foods that are good for weight loss.

1. Eggs

If you can, have eggs for breakfast. Eggs anyway – Scrambled, Fried, Poached or even in a smoothie. Eggs are affordable and contain essential vitamins and minerals you need and health organisations around the world are actively encouraging people to eat more eggs to ensure that they benefit from nature’s super natural vitamin pill.

It has been proved that eggs at breakfast time significantly reduces hunger and people reported feeling less hungry and more satisfied three hours after breakfast!

2. Oatmeal

If eggs are just not your thing and for many of us, this is the case, starting the day with a bowl of oatmeal could also result in a lower number on the scales. Many people feel significantly fuller and less hungry than after eating the cereal. Also, their calorie intake at lunch was lower after eating oatmeal than after eating breakfast cereal.

Oatmeal is also a relatively cheap breakfast for the whole family and everyone will benefit from feeling less hungry and more fuller leading up to lunchtime.

3. Beans, chickpeas, lentils, and peas

This group of food are known as pulses which are incredibly good for weight loss and contribute to the feeling of being full after you have eaten them due to their protein and fibre content. They can be easily disguised in a beautiful heart warming casserole or even added to a spicy nacho mix. This way you can mix the pulses in with the mince beef meaning less red meat – as we all know how expensive red meat is getting too!

4. Nuts

I am a lover of Almond Nuts, and it has been proven in a study that  overweight women compared a weight loss diet supplemented with 50 grams (g) of almonds a day with a weight loss diet that did not include nuts. After 3 months, women in the almond group lost significantly more weight than women in the nut-free group.

Women in the almond group also had much greater reductions in their waist size, body mass index (BMI), total cholesterol, triglycerides, and blood sugar. Just remember that although nuts are another super hero amongst our food, moderation is advised as nuts are an energy-dense food.

When choosing which food for weight loss, it pays to bear in mind some other handy tips and tricks to help you manage the way you consume your food, for instance:

Instead of fried foods choose baked, broiled, or grilled.

Instead of High Fat Meats such as Prime Ribeye, Pork Ribs and Lamb Chops choose lean proteins, including beans, chicken, eggs, fish, and turkey.

When choosing foods for weight loss, it is also important to be mindful of portion sizes, even for healthful foods. Another easy swap is calorie-free beverages instead of juice and soda, such as water or unsweetened tea.