What Is The Best Food For Losing Weight?

I remember back in the day; I used to have sheets of paper of different foods I was comparing. One sheet would be the best Protein I found through comparisons, and another sheet would be Carbohydrates. At the time, I didn’t know the importance of healthy fats like I do now. My goal was to find What Is The Best Food For Losing Weight and only eat that.

With protein, I would try and find the foods that have the highest amounts of protein per 4 ounces while still having deficient fat and Sodium. This was pretty similar to Carbohydrates but paying closer attention to the sugar levels. There is a lot of confusion when people ask me What Is the best way for healthy weight loss is?

One of the reasons is you can read one weight loss article by a nutritionist that is the exact opposite another nutritionist says. For example, would be Egg Yolks.

I’ve heard so many different opinions over the years saying Egg Yolks are good for you and some saying they are bad. After doing so much research, my honest opinion is to really focus on eliminating the evil foods from your diet. However, I will share what I have learned over the years with you today and what foods I believe will help you lose the most weight.

This was worth it for me to put in all the time comparing everything because there is no better way to learn. Knowing that if I spent hours and days and even weeks crunching numbers, then I would have the information for life and never have to go through this grueling process again of comparing healthy foods. A lot of people ask me what I eat and how much I eat for weight loss. My answer is always, “I eat clean.”

Of course, this isn’t the answer anyone is looking for because they don’t know what eating clean means. Today I will explain what eating clean is and how it has kept me in great shape over the years since I started working out.

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IS DIET REALLY IMPORTANT FOR WEIGHT LOSS?

You may have heard a trainer or someone in the Fitness industry say this common saying, “Diet is Everything.” Personally, I think that is spot on, but realistically it’s not everything. In my opinion, it is the most important thing if you want to lose weight or gain muscle.

A common question I get is how to build abs or get them to show. The response I usually give is, “Abs are made in the kitchen.”  Some of you may have heard that over the years, and yes, it’s true.

If you are not eating clean and healthy, your body fat percentage will not be low enough to see your abs.

When your body fat isn’t low enough, the bottom line is your abs will not show. For example, you could do 1000 sit-ups a day for six months, but if you are eating horribly every day, those abs will be hidden.

Some say Diet is 80% and exercise is the other 20%. I can’t disagree with this, although there really is no exact number. If I had to give a percentage in my opinion from what I have learned over the years, it would be somewhere around there. Think about it, if you had two choices……

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CHOICE 1 Eat horribly all year, consuming tons of fast food, sodas, alcohol, sugary foods, and bad carbs, and exercising constantly throughout the year. (Bad Diet With exercise)

CHOICE 2 Eat extremely clean all year long, staying away from fast food, sodas, alcohol, sugary foods, and bad carbs but NOT exercising all year long. (Good Diet With no exercise)

Which one would you choose? I personally would choose CHOICE 2 in a heartbeat. How do you think you would look at the end of the year in each scenario? From all my years of experimenting, I know how I would look in each scenario.

In choice 1, I would have put on a belly, not to mention a strong chance of some health problems. In choice 2, I would be lean but not too much muscle mass and have higher natural energy levels.

So hopefully, this example paints a better weight loss picture of why diet is much more important overall. If you need to lose a lot of weight, I recommend focusing on lots of cardio and a good diet. I’m not saying exercise and weight training aren’t important, but you need to lower your body fat percentage before you can see those muscle gains.

WHAT IS THE BEST FOOD FOR HEALTHY WEIGHT LOSS?

In my opinion, there is no single best weight loss food, but I can definitely recommend some of the overall best ones that will help you lose weight. I’m going to break them up into four different categories.

The idea is to eat well-balanced meals with these four different categories included in each one. If you can combine one food from each group, then you are on your way to a healthy lifestyle and losing weight.

Keep in mind even though these foods are healthy, you still have to monitor your portion size. You could eat the healthiest foods all year, but if you consume 10,000 calories a day of them and NO exercise…YOU WILL GAIN WEIGHT!

I have another post Best Way To Lose Weight that explains how many calories you should be consuming.

Without overwhelming you, I will pick what I think are the top 3 in each category for a healthy diet. With these top 3, I will also list the ones that I find the most affordable. I could throw something like Salmon on there, which is extremely healthy, but it’s not necessarily in everyone’s budget.

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CATEGORY 1 PROTEIN

1. Chicken Breast with no skin and no frying is a great lean protein. You can bake it or throw it on the grill with some healthy marinade options. Just be careful if you eat out because restaurants usually load it up with salt for taste. Another thing to look out for is Organic. Farmers can pump the birds with stuff to make them grow faster.
2. Eggs are some of the healthiest foods you can eat. They are a very high-quality lean protein, essential vitamins/minerals, and healthy fats. One large egg only contains around 80 calories. Also, high protein foods have been known to make you feel more full. This is why I love eggs because they have high protein and low calories.
3. Tuna is another low-calorie high, protein food. Tuna canned in Oil is a higher calorie count, so make sure you look for it being canned in water. Tuna is one of the best options if you are looking for a low-cost good source of protein. Another great thing about Tuna for weight loss is it is basically Carbohydrate free!

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CATEGORY 2 CARBOHYDRATES

Keep in mind you still want to keep the number of carbs low for weight loss. Especially if you want to do the low Carb Ketogenic Diet. I personally consume most of my carbs an hour before I work out for energy. Confused about what good and bad carbs are? I wrote an article explaining Good and Bad Carbohydrates

1. Oatmeal is extremely healthy for you and possible the healthiest whole grain that exists. Oats contain more protein than most grains. They are very filling, which helps with weight loss. TIP: Don’t buy the prepackaged ones with  Brown Sugar or Strawberry flavor since they are loaded with sugar. I highly recommend looking into Stevia.
2. Quinoa is an excellent source of protein and fiber, which is great for weight loss because this will make you feel full. One serving of Quinoa is only around 170 calories. Quinoa is also high in Vitamin B 12 and Iron which provides energy and weight loss.
3. Sweet Potatoes are one of my favorite carbs because I feel like I’m cheating, but I’m really not. The high amount of Fiber, low-calorie content, and high amount of water makes them a great food for weight loss. You should BOIL your sweet Potatoes and not BAKE them. Baking takes out around 80% of the Vitamin A levels and increases the glycemic index. The stomach breaks down the starch and allows your body to convert it into sugar, which spikes your blood sugar levels.

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CATEGORY 3 HEALTHY FATS

1. Avocados are one of my favorite healthy fat choices. They are a great source of fiber and are low in carbs. They are low in carbs, with each serving containing only 9 grams of carbs, 7 of which come from fiber.
2. Nuts like Almonds, Pistachios, Brazil nuts, Walnuts, Cashews, and Peanuts. They are rich in protein, fiber, healthy fats, minerals, and vitamins which help burn belly fat and lose weight. Almonds are my go-to because they contain L- arginine, which can help you burn more carbs and fats during your workout.
3. Coconut oil has lots of studies that show adding it to your diet can help you lose fat and promote fat burning. Have you heard of MCT oil before? This means Medium Chain Triglycerides and what is extracted from coconut oil. Here is the MCT Oil I use and recommend. MCT is metabolized differently than most other fats, leading to beneficial effects on metabolism.

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CATEGORY 4 FRUITS AND VEGETABLES ARE GREAT FOODS FOR WEIGHT LOSS

1. APPLES contain a lot of water at around 85%, which will make you feel full and reduce your calorie intake. One of the best sources of filling fiber to make you feel full while still having fewer calories.
2. GRAPEFRUIT only contains 40 calories and 65% of your recommended daily intake of Vitamin C for just eating half of one. With a very low glycemic index, it releases sugar into the bloodstream more slowly.
3. BANANAS are a great source of fiber. A high fiber intake has been associated with losing weight. I highly recommend not letting them get too ripe because ripe bananas contain mostly sugars. I like to freeze them before they get too ripe and put them in my smoothies.
4. VEGETABLES I can’t pick just three of these because I always recommend unlimited vegetables for weight loss. There are so many healthy options with fewer calories than most foods.

FOODS NOT TO EAT WHEN TRYING TO LOSE WEIGHT

When it comes to foods for weight loss, there are a few things you should avoid eating. French fries and potato chips, for example, are high in unhealthy fats and sodium. Candy bars, sugary drinks, pastries, and ice cream are all high in sugar and calories, which can hinder your weight loss goals.

It can be hard to resist eating unhealthy foods, especially when they are so readily available. But, it’s important to be aware of which foods are the highest in bad calories because consuming them can lead to weight gain. Processed foods you should stay away from in general. Here is a list of some of the unhealthiest foods you can eat:

1. Fried Foods – Frying food adds unnecessary fat and calories to your meal. A single serving of french fries can contain up to 500 calories!

2. Processed Meats – Processed meats, such as bacon, sausage, and ham, are high in sodium and saturated fat. A single serving can contain up to 500 calories.

3. Sugary Beverages – Soda, juice drinks, and sports drinks are loaded with sugar and calories. A single serving can contain up to 200 calories.

4. High-Calorie Desserts – Desserts like cake, cookies, and ice cream are packed with sugar and fat. A single serving can contain up to 500 calories.

5. White Bread and Pasta – White bread and pasta are made with refined flour, which is low in fiber and nutrients. A single serving can contain up to 350 calories.

It’s important to be mindful of what you’re eating for weight loss. By avoiding unhealthy foods and sticking to healthy options instead, you’ll be on your way to reaching your goals and staying away from unwanted weight gain.

HOW MANY CALORIES SHOULD YOU EAT TO LOSE BODY WEIGHT

When it comes to losing body weight, there is no “one size fits all” approach. However, by following general guidelines, you can create a plan that is right for you. One thing to keep in mind is that caloric intake is key. The American Dietetic Association recommends eating between 1500 and 2000 calories per day to lose weight.

Of course, how many calories you need may vary depending on your sex, age, and activity level. To find out how many calories you should be eating each day to lose weight, use this formula: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years).

For example, a woman who weighs 150 pounds and is 5’5″ would have a BMR of 1258.5 calories per day (655.1 + (9.563 x 150) + (1.850 x 165)) – (4.676 x 30). So, to reach her goal of losing 1-2 pounds per week, she would need to eat between 1403 and 1711 calories per day (1500-2000 ÷ 7 days = 1403-1711).

Of course, these are just general guidelines, and everyone’s needs are different. If you’re not seeing the results you want, speak with a doctor or nutritionist about adjusting your calorie intake accordingly. Whichever route you decide to take, remember that moderation is key when it comes to dieting – too few calories can be just as harmful as too many.

But by following these simple steps, you can create a plan that will help you reach your healthy weight loss goals!

FINAL THOUGHTS ON FOODS THAT HELP YOU LOSE WEIGHT

The biggest thing to keep in mind, even if you are eating just these healthy options, is portion size. As I mentioned earlier, you still have to monitor your calorie intake. Try picking one from each group and meal-prepping for the week with it. A balanced diet with no processed foods should be a top priority for you.

Going back to when I said eating clean. You still have to be careful how you prepare these foods.

Adding in a lot of unnecessary salt or butter can defeat the whole purpose. Oftentimes people tell me they are just eating a lot of salads. This is a great example of something you can actually be gaining weight and not even know it.

About ten years ago, I added up the total calorie count with a salad with toppings like cheese, croutons, and a good amount of unhealthy calorie-dense salad dressing.

The outcome was pretty shocking. All the toppings were equal to that of half a Big Mac.

So basically, eating a salad is a healthy option, but whatever you put on top of it can once again defeat the whole purpose of eating clean. Throwing some more vegetables in and some Balsamic Vinaigrette is an example of the clean eating way to have a salad.

A good protein I mentioned earlier for weight loss, Tuna could also be thrown on a salad. If you have Tuna by itself and add a ton of Mayonnaise, this is another example of going from eating clean to not eating clean.

I know, like everyone always tells me, it just doesn’t taste as good. There are ways to get very creative and eat healthily and still have it taste good.

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The reality is you are not going to enjoy eating clean as much as eating however you want for weight loss.

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This is part of the discipline it takes to get into great shape and lose weight. I have spent many weeks and months eating bare chicken breast or plain egg whites, and people think I’m crazy. This actually isn’t that challenging for me because I see what the outcome of eating healthy foods can be and the weight loss results.

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