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While there is no such thing as “good” and “bad” foods, there is some truth to the notion that all calories were not created equal. Some foods nourish us more than others, and it’s important to recognize the cues your body gives you when you eat certain things. When it comes to weight loss, there are definitely foods that make the process easier. Because losing weight requires a calorie deficit, eating foods that keep you full while staying low calorie is crucial for effective weight loss. Here are a few foods that you can eat to make weight loss easier and faster.
Apples
“Apples are rich in antioxidants,” Lisa Richards CNC, nutritionist and founder of The Candida Diet, told Eat This, Not That, “They can help rid the body of toxins that contribute to inflammation in the body.” Inflammation can be linked to weight gain, and difficulty with weight loss. Eating foods with anti-inflammatory properties are a great boost when trying to lose weight. Eating them with peanut butter is a great snack, or slice them up and serve them with oatmeal as a balanced breakfast.
Chia Seeds
Chia seeds are great for weight loss because they’re rich in fiber. Only one serving of chia seeds has almost 40% of the total recommended daily fiber intake. “The fiber in the seeds helps you feel full, which can stop you from overeating,” Richards told Eat This, Not That. Aside from that, because chia seeds expand in water, they will do the same in your stomach, and give you the physical sensation of fullness. Eating them in a smoothie, or making a chia pudding out of them are great ways to incorporate them into your diet.
Fish
Fish is an excellent protein source for weight loss. “Research shows intake of lean and fatty fish, including tuna, salmon, and cod, leads to improved insulin sensitivity, increased weight loss, and lower inflammatory markers in the body.” says Sarah Williams, MS, RD, founder of Sweet Balance Nutrition. To make sure you’re getting enough fish, Williams recommends pairing grilled salmon with a salad and roasted potatoes for high fiber, high protein, satisfying meal. However, be sure to avoid fried fish and try baking or grilling instead. Pair grilled salmon with salad and roasted potatoes for a high fiber, high protein, balanced, satisfying meal.
Greek Yogurt
Greek yogurt is also beneficial when it comes to weight loss. “It’s an excellent source of protein and contains probiotics. Intake of probiotics from foods has been correlated with reduced weight, reduced body fat, improved blood glucose levels and improved insulin sensitivity.” Williams says. She recommends having Greek yogurt at breakfast or as a snack. However, try and only eat yogurt that is unsweetened, and spice it up with fruit for taste.
There are no rules when it comes to a weight loss journey--to make true lifestyle changes that are sustainable, ones that promote weight loss, focus on eating foods that leave you feeling your best and that you enjoy. However, these are all things you can add to your weekly meal prep, and customize them to your own liking.
