If you are trying to shed a few pounds, you may be looking to add some weight loss foods to your diet. Here at Good Whole Food we’re all about helping you survive then thrive! For some that means being able to lose weight, to help them get on track to being healthier. Here are some good whole weight loss foods to add to your diet.
Weight Loss Foods
Protein
Some of the best weight loss foods are high protein foods. Grass-fed beef, organic chicken, whole eggs, wild salmon (and other fatty fish), lamb, venison, and bone broth are some of the best high protein foods.
A low-carbohydrate high-protein (LCHP) diet has shown to significantly decrease weight. A study published in The American Journal of Clinical Nutrition showed that people who ate 30% of their daily calorie intake in the form of protein naturally consumed 441 fewer calories each day. Protein boosts your metabolism, reduces hunger, and as a natural result it subdues cravings and you eat less. It’s important to note that while protein helps you lose weight, it helps you grow muscle. You are burning off fat, not muscle.
Getting between 0.5 and 1g of protein per pound of your body weight a day is a good way to fill yourself with this important fat burning tool. It is important to note that you need good fats with protein, like the fats found in the good meats we’ve listed above. Your body needs these good fats to break down and use protein, keeping your body lean.
Grapefruit
While most fruits are too high in sugar to be considered weight loss foods, grapefruit has been shown to do just that. Grapefruit can reduce weight gain, reduce inflammation, help reduce oxidative stress and improve insulin sensitivity.
This weight loss fruit is a good source of vitamin C, vitamin A, pantothenic acid, copper, fiber, potassium, biotin, and vitamin B1.
The greatest weight loss results have been in obese patients, but even in mildly overweight patients, grapefruit results in slight weight loss, and significant improvement in blood pressure.
The weight loss is a result of an enzyme called AMP-activated protein kinase (AMPK) found in Grapefruit. AMPK is usually activated while exercising. It helps muscles use stored sugars and fat for energy.
AMPK is also activated by certain foods like grapefruit. Grapefruit is high in nootkatone, which activates these fat burning enzymes.
Coconut
Coconut is another choice to have in your list of weight loss foods. Substituting coconut products into your diet has been shown to help reduce fat. This is because coconut has medium chain fatty acids, which are healthy fats that can easily be used for energy.
Coconut water has also been shown to lower blood-glucose levels. Coconut oil can be used for cooking, coconut milk can be used in smoothies and shakes, and coconut flour can be used to replace grains.
Vegetables
Instead of getting your fill on high carb, high sugar, high processed foods, opt for weight loss foods like nutrient-packed vegetables. Many vegetables are packed with vitamins and minerals. Even if you are eating the same portion size of pasta or broccoli, the broccoli is going to supply you with a lot more nutrients, keeping your body going, and feeling better. The nutrients in vegetables are less likely to be stored as fat in the body than a pile of carbs, so eat smart.
It is important to pick nutritious vegetables you are actually going to eat. If you pick the healthiest vegetable, but you don’t enjoy eating it, you will resent healthy eating. Pick a few vegetables you really enjoy and find ways to add them to your regular diet.
Some of the most nutrient dense include green leafy vegetables and cruciferous vegetables. Kale, spinach, broccoli, cabbage, cauliflower, asparagus and carrots are all good options. Carrots tend to be higher in sugar so be careful as to how much you are eating. If you are eating carrots, avoid eating other high sugar foods in that meal. Steaming your veggies is typically the best way to preserve the nutrients in the food.
