ARTICLE: “9 Foods to Help Lose Weight” + MY LIST

I discovered an article last week on Yahoo.com entitled “9 Foods to Help Lose Weight” — so naturally, I was intrigued.

I read the list from the article, which actually came from Cosmopolitan.com.

Here are 9 foods which, according to this article, can help you lose weight:

  • Cake. Yes — cake. The article says having a small treat helps to avoid cravings later. My take: Maybe — but that cake isn’t going to keep you full. You might find yourself in the kitchen a half-hour later looking for another treat. There are other foods with more beneficial nutrients that can help you stay full without completely undoing your healthy eating plan. The point of a snack is to tide you over until your next meal. Not to serve as a meal in itself.

cake

  • Soup. The article says eating a low-calorie soup can help you consume fewer calories overall. My take: Agreed — but make sure to read the label! Soups can contain a lot of calories and preservatives. If you can, make it yourself — then you’ll know exactly what you’re eating.
  • soupOatmeal with walnuts. The article says nuts help with fullness. My take: Nuts are full of healthy fats and can help you feel full — but they should definitely be enjoyed in moderation! Nuts become an easy snack you can pop into your mouth — and before you know it, the container is gone! Soaking the nuts can increase the overall nutritional value. As far as the oatmeal — it is not allowed on the Paleo diet, as it is a grain.

oatmeal

  • Milk. The article says milk provides vitamin D — and those with vitamin deficiencies end up having problems losing weight. Traditional, pasturized and processed milk is not allowed on the Paleo diet because it is pumped with chemicals — and many have problems digesting this kind of dairy product. Raw milk is allowed on the Paleo diet because it is unpasteruized and unprocessed. However, it is not available in some areas (including here in Wisconsin) — and some are even prosecuted for producing and distributing it because the government feels it is a danger to human’s health. Another milk substitute that is allowed on the Paleo diet is coconut milk because it is dairy free, and a much healthier dairy substitute.
  • milkHomemade sandwich vs. lunch out. This one is an obvious one. If you take the time to make eating healthy a priority — the eating out drops off dramatically. I go out to eat like, maybe once a month? I get more satisfaction out of preparing my own meals — and even think they taste better. Plus, I know exactly what I am putting into my body. And — brown bagging it can even help you save money!
  • sandwichLettuce. The article says eating a healthy salad (watch the dressing and add ons) can help you lose weight because you are able to eat a large quantity of food (think a big bowl of salad) for a low calorie count. Plus, if you choose the right add ons for your salad — think greens and vegetables — and things like olive oil, ACV, dijon, avocado etc. and get creative with your dressing. Skip the processed, bottled dressings filled with extra calories!
  • saladDark chocolate. The article says eating chocolate before the meal can lead to eating less and can prevent cravings. I’d personally rather not spend my calories on chocolate — but if you have to have it — I’d make sure to choose a really high-quality dark chocolate — like a bar that is at least 70% chocolate — and be sure to eat it in extreme moderation!
  • dark chocolateCantaloupe. The article says fruit high in potassium, like cantaloupe and bananas serve as a diuretic and helps shed water weight. My take: Go for the fruit, but if you’re trying to lose weight, it is important to eat fruit that is low in carbs, and eat fruit somewhat sparingly. Things like bananas and oranges are fruits that are considered medium to high on the carb scale — and can hinder weight loss. Low-carb fruits include things like berries, apples, Asian pears, etc.
  • cantaloupeBreakfast burrito. The article says a high-protein breakfast leads to less snacking through the day — which I agree with. However, I would do away with the “burrito” part of this breakfast, and instead, make a breakfast burrito bowl, or a breakfast burrito lettuce or collard greens wrap. OR, just have eggs and bacon!

breakfast burrito

After reading this article, I decided to come up with my own list — of 9 foods I believe assist those looking to lose weight.

  • Eggs and bacon! There is nothing more important than a big, healthy first meal of the day to give you energy to kickstart your day — and to keep you full until it’s time for your next meal. For this first meal, it is important to focus on protein and vegetables — which is why eggs and bacon with a salad or veggie side are great candidates.
  • eggs and baconSalad. As I have said — salads, as long as the ingredients are chosen with healthfulness in mind can be great meals. You can eat a lot, without consuming a lot of calories. Watch the salad dressings! It is best to make your own so you know exactly what is in it — and you are able to control the calories.
  • saladFruit. Fruit is great serving as a snack or as a side dish to a meal — but it is something that should be eaten somewhat sparingly, as fruit can have a high sugar/carb content. Low-sugar fruit is best on a weight loss regimen.
  • fruitNuts. Nuts can serve as a healthy snack as they are loaded with healthy fats that can provide energy and an afternoon pick-me-up — but they are also extremely easy to overeat — and some have difficulty digesting them. If nuts are soaked, they become easier for some to digest, and the nutrient density increases.

nuts

  • Avocado. Avocado is one of the most versatile “fruits,” as they can be eaten on their own, they can be blended to serve as a salad dressing, they can add creaminess to soup and pasta sauces, etc.! They are filled with healthy fats, and are an excellent addition to a weight loss plan as they are filling and provide a good source of energy.
  • avocadoCauliflower. Cauilflower is another of those foods that is so, ridiculously versatile! It can be eaten raw, steamed, roasted, sauteed, riced, mashed, etc.! Cauliflower is relatively low-calorie and low-carb, and is an excellent substitute for several high-carb SAD foods, like rice and mashed potatoes.
  • cauliflowerCoffee. And we’re talking black coffee here folks. NOT cappuccinos or those vanilla mocha caramel lattes. Black coffee has about zero calories, assists the metabolism, provides energy, and can serve as an appetite suppressant. However, coffee is obviously filled with caffeine and can cause sleep disturbances and caffeine addiction.

coffee

  • Sauerkraut. To me, sauerkraut is a super food! It is filled with healthy probiotics to help build healthy gut flora, and is also low-carb and low-calorie. Sauerkraut is also a minimal ingredient food — and can even be made at home!
  • sauerkrautNut butters. Nut butters, like tahini, almond butter, sunflower seed butter, etc. can be a delicious snack to enjoy with vegetables like celery and carrots or fruit — like apples and bananas. It can be addicting and is calorie-heavy so it should be eaten sparingly.

nut butters

What is on your “healthy foods” list?

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One Response to ARTICLE: “9 Foods to Help Lose Weight” + MY LIST

  1. Regarding the “cake” idea, there’s a line in the article that qualifies the entire point:

    “A study from Tel Aviv University found that people who had a carbohydrate- and protein-packed breakfast followed by dessert lost more weight than those who started the day with a low-carb, sugar-free meal.” (emphasis is mine)

    The key point there is “low-carb”. When you wake up, the energy stores (glycogen levels) in your body are low, because you used them overnight. Since carbohydrates are your bodys most preferred fuel, if you were to eat a low-carb breakfast, you’re not refilling those stores as much as you can (or should), and you’re very likely going to be very hungry pretty quickly–thus snacking–thus likely not losing weight.

    Starting off with a carbohydrate packed breakfast and then adding in a carbohydrate packed dessert for breakfast does, obviously, refill those stores you depleted overnight–leaving you not hungry, and likely not snacking (and losing more weight than those who starved themselves above).

    The issue here is that some of the cake that you’re having, while having carbohydrates, has pretty much no other redeeming quality. It’s likely low in vitamins and minerals, and might be high in fat. A better choice? Keep with the high carbohydrate and high protein breakfast (it’s so very important!), but stick to complex carbohydrates–such as a vegetable in your omelette, or a bowl of whole grain oatmeal with fruit. Same carbohydrates–just better in other ways for you.,

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