Making a new year’s resolution to lose weight? You’re not alone. In 2020, according to a survey by YouGov, 37% of the people who made New Year’s resolutions wanted to lose weight while other popular resolutions included exercising more (50%) and eating healthier (43%). But making a resolution is much easier than keeping one. 80% of New Year’s resolutions fail within the first year. In fact, 20% of resolutions are broken within the first week of January alone. But you can keep your weight loss resolution this year, just aim for a low-carb diet!
Low-carbohydrate diets (similar to keto diets–which we investigated!) restrict carbohydrate consumption compared to the average diet. This diet focuses on healthy sources of carbs, fat, and protein. It’s effective when it comes to weight loss. Reducing carbs tends to reduce your appetite. For some people, a low-carb diet allows them to eat delicious, real food until they’re full and still lose weight. The best low-carb foods to eat for weight loss, according to doctors and nutritionists, are eggs and broccoli.
To learn more about the best low-carb foods to eat for weight loss, we spoke with Lisa Richards, nutritionist and founder of The Candida Diet, and Carrie Gabriel, MS, RDN. They said eggs and broccoli are nutrient-dense foods full of protein, vitamin D, and fiber. Find out more below!
Eggs
A breakfast staple and a weight loss favorite, eggs have close to zero carbs and contain a wide range of healthful nutrients like high fat and protein. One large egg contains about six grams of protein, five grams of fat, and is naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium, and iodine. So, it makes sense why eggs are often called "nature's multivitamin!"
"Eggs are a metabolism-boosting, low-carbohydrate food that also provides lean protein in your diet," Richards says. "Eggs contain a nutrient called choline which works in the body to suppress leptin, the hunger hormone, while the yolks increase the body's absorption of antioxidants. These attributes make eggs effective in increasing metabolism and enhancing supporting health." Nice!
This protein-rich, low-carb food is also very versatile and easy to add to your regular diet (the healthiest way to cook eggs might surprise you!). Not only are there many ways to make eggs but it's also easy to add them to other healthy meals–like a vegetable omelet, oatmeal, or avocado on toast. Adding spices to your eggs can also help you see faster weight loss results.
Broccoli
Leafy greens are another great low-carb option to eat if you're looking to lose weight in 2023. While there are many varieties to choose from, broccoli is among the best out there, "Broccoli is one of the best vegetables for a metabolism boost," Gabriel confirms.
When considering low-carb, it's important to look at net carbohydrates. You can calculate net carbs by subtracting fiber from total carbs (total carbs - fiber = net carbs). Broccoli is high in fiber making its net carbs low. With just 2 grams of net carbs per ½ cup, broccoli is a major low-carb superfood that you can eat every day for weight loss.
The fiber and protein in broccoli help keep you fuller longer and you can enjoy it uncooked or cook it in just about anything—stews, soups, and more. Gabriel offers some advice, "Add broccoli to a vegetable stir fry or pasta dish, blend it into a soup or eat it raw with your favorite dip, like hummus or guacamole." Yum!
In general, it's important to be mindful of the carbs you're eating and to choose options that aren't just empty calories but provide other nutrients for your body. So the next time you reach for roasted potatoes or white bread, consider opting for some eggs or broccoli instead. These low-carb foods will help you lose weight in 2023 and your body will thank you for it!
