Diet culture makes us believe that the only way to weight loss is to gorge on a lot of fancy "superfoods," and food is only healthy if it is carb-free
Diet culture makes us believe that the only way to weight loss is to gorge on a lot of fancy “superfoods,” and food is only healthy if it is carb-free, gluten-free, or even better, dairy-free. Such is not the case, as most people can’t exactly make such dieting work well for themselves. You are likely far better off spending your energy eating more of the right foods to help you lose that weight.
We consulted with two dietitians to get their picks for what to put in your shopping cart to do just that. These nine foods pack filling fiber and protein, but are lower in calories-a combination that makes it easier to lose weight without feeling deprived. Read on for these picks from dietitians.
1. Salad Greens
Upping your vegetable intake is a great place to start when trying to lose weight or get healthier in general, says Jessica Ball, M.S., RD, a registered dietitian and EatingWell’s nutrition editor.It is a good practice to add a side salad to a meal because it will make you feel full and contribute towards fiber and nutrient needs in your eating pattern.
Leafy greens-such as spinach, kale, collards, lettuce, and cabbage-bring very minimal calories but quite a lot of fiber and water, which will help keep you hydrated and fill you up. On hand will save the day when you want to have something fresh and fast when you don’t want a salad: just toss in your favorite pre-washed salad greens or a bagged salad kit. Hate salads? Add some greens to your smoothie.
Related: Foods To Help You Weight Loss: A Comprehensive Guide
2. Popcorn
Snacks, especially when losing weight, prevent hunger attacks between meals. Snack choice can be such as choosing popcorn: large serving amount that would only equal few calories, hence keeping you feeling satisfied as you continue on your path toward weight loss.
With a crunch that’s almost like chips, it’s a wonderful alternative that brings about 4 grams of satisfying fiber in 3 cups.1 “If you’re hungry, you need something to grab that’s low calorie and also going to fill you up,” says Breanna Killeen, M.P.H, RD, a registered dietitian. “Popcorn is one of those great ones.”
3. Olive Oil
Pairing well with just about anything, olive oil offers a slew of health benefits. One tablespoon contains 14 grams of healthy fat-including the mono- and polyunsaturated kinds that help keep cholesterol levels in check and protect against heart disease.2 “Just a little bit of olive oil makes stuff taste so much better,” Killeen says. “Plus, you need fat to absorb certain nutrients and keep you satisfied and full.
You want to pick something, like olive oil, which is a source of unsaturated fat that is both healthy but also has that satiating effect.” Overall, olive oil is one of the best grocery store purchases, and a delicious oil-based dressing makes any veg-packed salad level up.
4. Seltzer Water
Fizz fanatics, rejoice! Seltzer, or bubbly water, is a good alternative when you have an urge for something fizzy. No added sugar: there’s no sugar to that game. Liquids tend to be pretty satiating. Sometimes it means you’re better hydrated than other times sipping on a little seltzer during the day, but it’s just that feeling of satiety isn’t going to turn that seltzer or that water into a replacement meal.
Now simple seltzer water is only one ingredient- carbonated water. Add a squeeze of fresh lemon or a bit of juice for an extra flavor.
Related: 15 Dinner Recipes That Are Healthy (Weight Loss Recipes)
5. Oats
A healthy breakfast provides a productive, energetic day. In addition, studies found out that skipping breakfast leads to a higher chance of one being overweight.5 “Oats are rich in fiber, particularly a kind that is soluble, and works to enhance the sensation of fullness and decreases cholesterol,” Ball says. “Getting plenty of fiber and regularly eating a breakfast like oats helps with weight loss. Unarguably oats would be the best morning food for you.
Almost every other morning, I would whip up something creative out of them, perhaps with fruit, nut butter, and a sprinkle of chia seeds so that I can be sure I’m getting a nutritious, fiber-packed breakfast.” Not to mention, they’re cheaper than many other forms of whole grain and will last a year on your pantry shelf.
6. Nuts
“If you’re not allergic, nuts and nut butters are perfect snack foods to have around the house,” Ball says. “They are rich with healthy fats, fiber, and proteins that help keep you feel full between meals.” The good alternative snack is nuts and can be kept at a desk to munch on when hunger pang strikes midday, almost like popcorn. Nuts: Any variety is rich in healthy fats and little protein. New evidence suggests eating more nuts a day is helpful in preventing gaining weight over time and can result in less obesity.6 Grab them as a snack by themselves or spread nut butter onto apple slices or a rice cake for healthy snacking options.
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