Good Foods for Weight Loss-80

Good Foods for Weight Loss

Dec 1, 2022, 10:30 AM by Tara Cuffe

Exercise and a habit of healthy eating will always feature in any conversation about weight loss. That is, if you’re a big believer that the best way to reach – and keep – a healthy and fit body is through a long, hard road of determination and commitment. But while choosing your preferred physical activity can be flexible, adopting a healthy diet is a different story. It begs the question: what are good foods for weight loss? 


According to a study of Harvard University on obesity prevention, the amount of calories people eat and drink directly affects their weight: consume and burn the same number and your weight remains the same; consume less than what you burn and trim up. But does the type of calories matter in this process? Say, for example, you eat only 1,500 calories but subsist on a diet of crisps. Is that more effective than consuming 2,000 calories of fruits and vegetables? Does the food group matter? Proteins versus carbs? Continue scrolling to find out what you should eat if you want to lose weight.

What Foods Are High in Protein And Good for Weight Loss?

Are you a meat lover? The good news is a 2015 study in the American Journal of Clinical Nutrition reports that a high-protein dining strategy is effective in battling obesity. Protein-rich food changes appetite, energy intake, and metabolism. 

Specifically, because they are harder to burn, they force your body to expend a bit more energy. They also help maintain lean muscle during weight loss. Moreover, proteins make you feel fuller longer compared to the same amount of carbs or fat.

Here’s a list of good protein foods for weight loss: 

  • Salmon

  • Tilapia

  • Mackerel

  • Egg whites

  • Grass-fed beef

  • Tofu

  • Lentils

  • Beans

While the conclusions of other studies vary, many agree that it’s particularly useful in short-term weight loss. However, note that the same Harvard paper states that most protein-heavy foods are low-carb and high-fat, making it a challenge to distinguish the benefits of a high-protein diet versus those that are more fat-dense or with fewer carbohydrates. 


What Are Good Snack Foods for Weight Loss?

Snacking is always a controversial debate when it comes to weight loss. Some nutrition experts believe frequent snacking can speed up the metabolism while others think snacking opens the floodgates to an addiction. Of course, what and how you snack significantly factors into which side of the fence you’re on. 

However, the study “Meal Frequency And Energy Balance” suggests that eating frequency does not matter in how you burn calories. The key is still a calorie deficit compared to how much you expend.

Here at BodySlims, we believe that your body needs a particular number of calories every day just to maintain itself. This is called your basal metabolic rate, the rate at which a body burns calories even if you just lay in bed all day. If you’ve put on weight, you’ve consumed more calories than your body needs daily and it’s stored the excess. To lose weight, you must take in fewer calories than your body requires to bring the kilos down. It will take a while to happen.

Take note that not all calories are equal. You wouldn’t want to stuff yourself with bankrupt or empty calories, such as sugar. If you love noshing, then make sure to do it conscientiously. Here are some snack ideas that can keep cravings at bay while helping you lose weight.  


When you’re peckish for…

Try this instead


Carrot sticks

Ice cream with toppings

Greek yoghurt with fresh fruit


Mixed nuts


Frozen fruit


Water or fresh fruit juice


Apple slices with peanut butter

Chocolate dragées


Interestingly, the proven tip to get a handle on your snacking isn’t the most obvious one. Researchers from Yale University tested different strategies to get respondents to eat more carefully. They concluded that those who studied the benefits of healthy eating and learned the dangers of junk food managed to start snacking more mindfully. Of course, this is only the first step. As mentioned earlier, a holistic lifestyle is a lifelong journey. 

Do you want to know more? Check out our video below...


Is Spicy Food Good for Weight Loss? 

It is a tricky question to answer. The University of Chicago did a meta-analysis of 90 studies on spicy food. It turns out that capsaicin in spicy dishes helps weaken appetite and increase energy expenditure. Specifically, the British Journal of Nutrition discussed the enhanced diet-induced thermogenesis and reduced energy intake prompted by spicy food. 

If you’re eating a pot of curry or a bowl of spicy noodles, you have to remember that other ingredients in that meal aren’t conducive to a healthy and fit waistline. So, if you love fiery grub, always remember to enjoy it in moderation. Or if you’re just craving the flavour, make some adjustments. Make a spicy dip for your celery or jicama sticks. 


What Are Good Breakfast Foods for Weight Loss? 

You might have heard the advice that eating a big breakfast can help manage your weight. It gives you more energy – hence a bigger window to burn – and you also feel fuller throughout the day, fighting the needless urges to snack. However, science doesn’t support this belief. 

Most studies – including one from Aberdeen University – maintain that total consumption and burn still contribute the most to weight loss, regardless of which meal you enjoy the most. While various research reports contrasting conclusions, some studies point to breakfast eaters gaining more weight. On the other hand, breakfast skippers tend to lose weight faster, but inflammation could be a long-term effect

Whether you’re a morning person or a supper lover, making the right dining choices is the key. Here are some good breakfast foods for weight loss. Perhaps, you can pass on the full English?

  • Poached eggs

  • Wheat germ

  • Yoghurt

  • Grapefruit

  • Black coffee

  • Unsweetened oatmeal

  • Shakshuka

  • Avocado

What Are Good Carb Foods for Weight Loss? 

Here’s another popular myth on good foods for weight loss: carbs are bad. You probably understand now that it’s not true. Carbs give you energy, providing the fuel you need to move, work out, exercise, and burn. However, eating the proper kind of carbs is crucial. You can’t spoil yourself with white bread and rice. Many carbs are sugar in disguise, so opt for high-fibre ones that are low in glycemic index.

Now that we’re on this discussion, fat isn’t the enemy either. Like the good kind of carbs, healthy fats help you feel more satiated (they take longer to digest than carbs and protein) and can also prompt your body’s ability to burn. Now, don’t start purchasing bulk amounts of pork belly. Here are some good fat foods for weight loss. Remember to choose monounsaturated and polyunsaturated fats – they also lower the risk of heart disease. 

  • Salmon, mackerel, tuna, and other fatty fish

  • Olive oil

  • Avocado

  • Flaxseeds

  • Nut butter

  • Tofu

What have we learned from this? Moderation and balance are the backbones of healthy eating. If you need a helping hand in your weight-loss journey, sign up for Bodyslims. 

It has a 10-week weight loss programme that offers a lifetime’s worth of results. The best part about its weight-loss tactics is that it doesn’t eliminate any whole food groups, thus not depriving you of things you love. Not only do you learn healthier eating tips, but Bodyslims also encourages sustainable physical activities that anyone can do as well as advice to motivate you on this journey.

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