Food is the most important key to losing weight, you can workout all day but with an improper diet you may not be providing your body with the foods it needs to lose fat. Here are our favorite foods to lose weight.
Jessica’s Ten Foods to lose weight
1. Fish, preferably Swai filets.
Swai is a very clean tasting fish that absorbs whatever seasoning you cook it with. Though Swai contains only 15 grams of protein per 4 oz. serving versus its rival Tilapia(23g) the flavor is much less “fishy”. The Omega 3 fatty acids are an added bonus. Swai is one of our favorite weight loss foods because of its wonderful flavor and high protein.
Favorite dish: Swai Filet baked with Lemon Herb Seasoning and a side of steamed Broccoli.
2. Spaghetti Squash and Spinach
Spaghetti Squash is low calorie(31g per cup) and contains 1.5g of Dietary Fiber. A great benefit of Spaghetti Squash is its substitution for Spaghetti Noodles which contain a large amount of calories and useless simple carbs. Mixing in a cup of Spinach puts the calories at only 38 and 2.2g of Dietary Fiber and 1.5g of Protein.
Favorite Dish: Spaghetti Squash and Spinach cooked with Extra Virgin Olive Oil, Salt, and Pepper.
Another must on the list of Fat Loss Foods high in Protein(6g), High in good fats(2.7g), and at only 78 calories per large egg makes Eggs an absolute super food for weight loss. There are many ways to cook eggs making it easy for every meal anytime of day, hard boiled makes for a quick healthy snack on the go.
Favorite Dish: Scrambled with Mushrooms and Bell Peppers.
Avocados need to be a staple in your diet. With 10g of dietary fiber and 16.7 grams of good fats per cup Avocados are a super food of weight loss. They boost the flavor of many healthy foods but also add a large amount of calories. Our daily Avocado intake also depends on the price at the grocery store, keep up with the prices and the peak seasons.
Favorite Dish: On anything, literally anything it tastes good on I put it on.
5. Steamed Broccoli
A half-cup serving has only 31 calories while boasting 3g of protein and 2.5g of fiber. A great low calorie side dish that has a very under appreciated flavor.
Favorite Dish: Steamed Broccoli with Extra Virgin Olive Oil, Salt, and Pepper.
Bananas are a daily staple for our entire family. A medium sized banana contains 105 calories, 3.1g of dietary fiber, and loads of potassium and vitamins. This is a great on the go snack and can be as low as 19 cents a pound at our local store.
Favorite Dish: Banana, just a banana.
Steel cut oats are my preferred source of complex carbohydrates, these complex carbs are great for energy throughout the day. Curbing your hunger throughout the day is easy with a quick snack of ¼cup, at up to 170 calories 10% Daily Value(DV) of Iron, and as much as 7g of protein Steel cut oats should be a staple in every diet. If the consistency of Steel cut oats isn’t something you enjoy Rolled oats can be substituted with only losing some protein.
Favorite Dish: Overnight Oats with Honey and Blueberries
Apples are a perfect quick snack throughout the day, with the many varieties there is sure to be a kind you’ll love. At 95 calories and 4.4g of fiber Apples are an everyday staple and a perfect food to lose weight.
Favorite Dish: Apples and Peanut Butter, though high in calories Peanut Butter is also high in good fats, protein, and fiber. Try to find a brand low in sugar.
9. Greek Yogurt
5 ounces contains a huge 15g of protein and only 100 calories. Plain flavored cuts out simple sugars and gives you the opportunity to flavor with nuts and fresh berries.
Favorite Dish: Plain Greek Yogurt with honey and Blueberries.
A medium pickle isn’t noteworthy on many vitamins or nutrients, containing only .8g of fiber and .2g of protein. Despite this Pickles only contain 7 calories. 7 calories for this delicious snack. That’s it. A great fat loss food. Just a 7 calorie Pickle.
Willis’ Top Ten foods to lose weight
Protein is an essential Fat Loss Food, preferably Fish and Turkey because of the high protein content. Chicken is a staple as well. Whatever protein you can find for an affordable price is always good. The more protein the less hungry you will be throughout the day, and protein is essential for rebuilding muscle. And muscle burns fat. Protein should be at the top of everyones weight loss list.
Favorite Dish: Swai Filet baked with Extra Virgin Olive Oil and Turmeric.
2. Goat’s Milk
Just the words Goats Milk can scare anyone away. Trust me it is at the top of my list for a reason. Goats Milk provides essential vitamins, nutrients, proteins, and fats. Fresh is always better, I found a local goat farm whereas they are milked in the morning and I have a gallon by afternoon, the less processed the better it is. It doesn’t contain A1 Casein so it does’t mess with my lactose intolerance. The only drawback is fresh Goats Milk is seasonal, spring to fall. I work it into my bulking season and the results are outstanding.
Favorite Dish: Goats Milk with Vanilla Protein Isolate and Peanut Butter powder. After a good workout this is my go to, and it tastes like a peanut butter cookie!
Blueberries are an essential superfood packed with Vitamin C, good fats, potassium, and a bit of protein. They can be a bit expensive so keep an eye on your local grocery sales. They are great with oats, yogurt, or just a snack on the go.
Favorite Dish: Blueberries and Steel Cut Oats.
Broccoli is a main staple in our household. Low calorie, high protein, and high fiber make broccoli the ideal side dish. Frozen or fresh makes this vegetable super convenient and easy to prepare. Broccoli will always be one of our favorite foods to lose weight!
Favorite Dish: Broccoli with Extra Virgin Olive Oil, Salt, and Pepper.
An essential weight loss food! Everybody knows they need to eat more dark greens, Spinach is one of the best and most flavorful greens and it doesn’t pack many calories. Spinach is also very versatile whereas it tastes great cooked with many dishes or just throw a handful uncooked into many meals.
Favorite Dish: Spinach Salad with chopped vegetables.
An Apple is within my reach at all times. This in one of my favorite quick snacks and can be found relatively cheap. Apples are also great for those late night sugar cravings, and it’s fruit we all need more fruit.
Favorite Dish: Just eat an Apple a day.
Another super fruit that I eat everyday. Before a good workout, after a good workout, even during a good workout Bananas make for a great energy boost. Eat a banana first thing in the morning to kick start your metabolism then top it off with slow burning carbs and protein.
8. TVP(Textured Vegetable Protein)
This is a little known gem that is super cheap and easy to find. It reminds me of a light brown colored Bacon bits, and has the same consistency. At under $3 for 132 total grams of protein TVP is one of the cheapest proteins and is easy to sneak into any meal.
Favorite Dish: TVP on any salad as it absorbs the flavor of any dressing.
Oats are a secret weapon for any workout, eat an hour or two before a workout and you will have energy for hour. Steel Cut is my preferred method because the added nutrients but Rolled Oats will give you the same benefits at the gym. The most useful part of Oats are the slow burning carbs that will provide fuel for hours.
Favorite Dish: Steel Cut with Blueberries.
10. Avocados or Extra Virgin Olive Oil
Either one of these are going to give you the good fats your body needs to absorb essential nutrients. Sneak these into every meal for the added benefits. The only downfall to both is the amount of calories contained in each, if your diet is at its best they won’t be a caloric burden.
Favorite Dish: Either one with eggs or on a Salad.