Welcome to the Best Foods For Weight Loss Treasure Trove. Contrary to popular opinion, slashing as many calories from your diet as possible is not the optimal way to lose weight. Instead, you should be loading your diet with whole, healthy foods that fill you up (making you less likely to go overboard on less healthy options), boost your energy so you can crush it at the gym, and provide enough calories to keep your metabolism chugging right along.
Serve up this plant-based feast in just 20 minutes. Using a food processor will have your patties ready in a snap. Cremini mushrooms, often called baby bellas, are what give the burgers their meaty texture and earthy flavor—opt for these over milder button mushrooms. Ground flaxseeds add body and texture to these burgers. The cool and creamy yogurt and avocado mixture is a great go-to spread; slather it inside pita pockets or on your morning toast.
At least half your grains should be whole grains, such as whole wheat, oats, barley, or brown rice. Whole grains retain the bran and germ and thus all (or nearly all) of the nutrients and fiber of the grain. One sure way of finding whole grains is to look for a product labeled “100% whole wheat” or “100%" of some other whole grain. You can also look for a whole grain listed as the first ingredient, though there still may be lots of refined wheat in the product. Another option is to look for the voluntary “Whole Grain Stamp” from the Whole Grains Council. Or try this tip: Look for less than a 10-to-1 ratio of “total carbohydrates” to “fiber” on the nutrition label.
Coconut oil may be high in saturated fat, but that doesn’t mean you should write it off completely, especially when it comes to weight loss. In fact, a study of 30 men published in Pharmacology found that just two tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month. What’s more? At roughly 117 calories per tablespoon, coconut oil (which has a versatile high smoke point) is an ideal cooking companion so long as you don’t use it every day and rotate in other cooking oils such as heart-healthy EVOO.
^ Biesiekierski JR (2017). "What is gluten?". J Gastroenterol Hepatol (Review). 32 Suppl 1: 78–81. doi:10.1111/jgh.13703. PMID 28244676. Similar proteins to the gliadin found in wheat exist as secalin in rye, hordein in barley, and avenins in oats and are collectively referred to as “gluten.” Derivatives of these grains such as triticale and malt and other ancient wheat varieties such as spelt and kamut also contain gluten. The gluten found in all of these grains has been identified as the component capable of triggering the immune-mediated disorder, coeliac disease.
Food processing isn’t always a bad thing: Cooking and preparing raw ingredients at home is also processing them. But the word “processed” is almost always reserved for commercial foods, usually packaged. Highly processed foods are industrially formulated mixtures that are no longer recognizable as their original plant or animal sources—everything from hot dogs and margarine to ice cream, candy, and many packaged snack foods. Such foods, which supply more than half the daily calories in most U.S. households, lack key nutrients and fiber and are high in sugars and sodium.
In general, healthy eating ingredients are found around the outer edges of most grocery stores, while the center aisles are filled with processed and packaged foods that aren’t good for you. Shop the perimeter of the store for most of your groceries (fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products), add a few things from the freezer section (frozen fruits and vegetables), and visit the aisles for spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).
Greek yogurt is an extremely satiating breakfast or snack, thanks to its thick, creamy texture and a whopping 17 grams of protein (nearly three times more than is in an egg, in fact). A study from the journal Appetite found that people who ate a high-protein yogurt snack three hours after lunch felt fuller and ate dinner later than the other participants. And on top of that, other studies suggest that the acids produced during yogurt fermentation might help increase feelings of fullness.
Like peanuts, avocados contain metabolism-enhancing monounsaturated fats that have been shown to reduce hunger. In fact, a study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterwards. What’s more? The trendy toast topping is also loaded with unsaturated fats, which seem to prevent the storage of belly fat, as well as satiating fiber and free-radical-killing antioxidants.