Weight Loss Foods
Weight loss foods have distinct characteristics to help us achieve body fat loss, which in and of itself is a complex process that our body undergoes when we are in a calorie deficit. The defining characteristics of weight loss foods are that they preserve muscle mass during a calorie deficit and result in lasting appetite satisfaction. These two pieces are crucial to consider when picking foods on your weight loss journey. This is because preserving muscle mass will in theory preserve your metabolism (although metabolism does still get altered from calorie deficits), and hunger levels are the driving force behind weight loss success. The three nutrients that make rock star weight loss foods are protein, fibre and water.
Weight Loss Foods #1 - Protein
Luckily, the nutrient that will leave you feeling full the most and the longest, is also the one that builds and preserves muscle mass - protein. Foods high in protein and low in calories, also known as lean proteins, are a winner when it comes to long term weight loss success.
"Luckily the nutrient that will leave you feeling full the most and the longest, is also the one that builds and preserves muscle mass - protein."
Chelsea Verbeek, Bsc. RD
Protein is a rock star when it comes to weight loss foods. Protein is found abundantly in animal products and some plants such as soy and nuts and seeds. When a food is high in protein and is low in calories we call these lean proteins. Common sources of lean proteins are:
- 0% fat Greek yogurt (3/4 cup = 100 calories and 17g protein) the dairy industry has even started making high protein Greek yogurt
- Low fat cottage cheese (1/2 cup = 100 calories and 14g protein)
- Egg whites (2/3 cup = 90 calories and 20g protein)
- Chicken breast
- Bison
- Beef sirloin or loin
- Tuna (1 can 120g = 130 calories and 28g protein)
- Shrimp
- Scallops
- Tilapia fish
- Protein powder supplements
(please note that these are not listed in any particular order)
Aiming for your plate to have 1-2 servings of these foods at meals can be a powerful tool to reduce your overall calorie intake while feeling satisfied at the meal.
Weight Loss Foods #2 - Fibre
The next nutrient that is extremely beneficial for weight loss is adding in fibre. Fibre is found in plant foods. Adding in a source of fibre at your meals and snacks alongside lean proteins will work synergistically to extend and increase fullness and help reduce your overall calorie intake, which can result in weight loss. Fibre is the part of foods that moves through the gut without being digested, also known as "roughage" in our gut. It works on fullness by adding bulk to our gut, our gut has stretch receptors that listen to that bulkiness and signal to our brain that we are full and do not need more food. As a thought experiment, imagine how you feel after eating 2 slices of white bread vs. 1/2 cup of beans. The bread won't even register for fullness, whereas the beans will add a bit of fullness to your barometer.
Great sources of fibre are:
- Beans and lentils - I have recently been enjoying Three Farmers Roasted Lentils and Roasted Fava Beans for snacks!
- Bran products like All Bran Buds
- Whole wheat products like quinoa, oats, and whole wheat bread (not to be confused with multigrain)
- Edamame which is also high in protein
- Brussel sprouts
- Sweet potato
- Collard greens like kale
- Beets
- Avocado
- Green peas
- Raspberries and other berries
- Pears
- Apples
There are loads of other examples of fruit and vegetables that are high in fibre! These are some examples to get your gears turning about how you can incorporate high fibre foods. Another thing to point out is that vegetables are great sources of fibre to help you stay full, while still being low in calories to create that calorie deficit you need to lose weight.
Weight Loss Foods #3 - Water
Finally, hydration and the beverages we choose play a big role in weight loss. Did you know that the calories that come from drinks do not physiologically register as if we had eaten? So you can drink a can of coke or juice, and your hunger levels will remain the same as before. This makes it extremely easy to accidentally gain weight by drinking too many high calorie drinks. Flashback to when I was working as a barista and I would make my favourite smoothie loaded with peanut butter and hemp hearts after my shift - I accidentally gained 5lbs in a month!!! It was an eye opener to how easily physiologically unidentifiable calories can slip in our food choices and bodies and mislead us to overeat. So choosing low calorie drinks like water and even switching from regular sodas to diet soda can make a profound impact on your weight loss journey.
However! It is not only about avoiding the high "physiologically unidentifiable" caloric drinks, a focus on drinking enough water in the day is important. Our body will register thirst for hunger, sending us confusing messages to eat food and calories when really what our body needs is fluid. So by drinking enough water in the day if you don't already, it will reduce your overall appetite because some of those "hunger" signals could actually be thirst signals. On average, people need 1.5-2L or 6-8 cups of water a day. Do you think you drink that much water in your day? If anything, drinking water is low hanging fruit to quench misleading hunger signals and help you along your weight loss journey.
Weight Loss Foods - Putting it all together
So how do we put this all together? Start by adding 1/4-1/3 of your plate with lean protein sources, half of your plate with vegetables and some carbs, around 1/2-3/4 cup. Aim to drink an entire water bottle that is at least 1 litre in size throughout the day, and if you can drink double that then good on you! Remember, everybody's nutrient needs are different and this is general information that has helped clients of mine. It's important to consult with your health care professional or dietitian about your personal nutrition needs.
If you are having difficulty envisioning how to put this together then you may want to consider working with a dietitian or getting a meal plan tailored to your specific calorie, protein and fibre needs. A dietitian can help set you up for success by giving you the tools and resources you need, right now. If you are struggling to lose weight you can book a free Meet n’ Greet with me, Chelsea, to see if we are the right fit for each other. Weight loss is difficult and some guidance and motivation can go a long way!
