This post has been updated since it was originally published on 08/24/2021 to include more expert insight.
It seems like everyone’s on the hunt for a magic ingredient or meal they can add to their regular diet to make them lose weight, or keep them from gaining weight ever again. The reality, however, is that weight loss is more about calories in than calories out. There’s no such thing as “good” and “bad” foods–rather there are some foods that may be better for you in large quantities than others. But what are the best things to stock up on at your next grocery visit that may help with losing weight, and keeping it off?
First of all, there are many “healthy” foods that people often think are good to eat in large amounts, which is not true. “Unfortunately, there are many foods that can easily be confused for “healthy” foods,” says Dana Ryan, PhD, a nutritionist and exercise physiologist, “The first that comes to mind is acai bowls. While it is true that the fruit contains significant antioxidants, typically açaí bowls contain tons of sugar. If you are looking to lose weight and limit sugar, you are better trying non flavored Greek yogurt with berries.” Many “healthy” meals or food items have sneaky amounts of sugar that could be hindering your progress. Always look at the nutrition facts and ingredients to know for sure how much sugar you’re ingesting.
Protein-Rich Foods
Ryan says that the most important thing to add to your meals if you want to lose or maintain your weight is protein. “Not only does protein help keep you feeling full but when consumed after exercise, it can also help you build lean muscle. When you build lean muscle it can help increase your metabolism.” Making sure you have a substantial amount of protein at each meal is crucial for losing fat, building muscle, and feeling your best. Aside from that, weight loss requires maintaining a calorie deficit, which means you have to eat foods that will promote satiety in the allotted calories you have. Eating a wide range of protein forms, from fish to beans to meat, will keep you full and satisfied. Also, eating a wide variety ensures that you will get as many vitamins and nutrients as possible.
Allison Herries, MS, RDN, says, "Lean meats, including chicken, turkey, and fish, are excellent protein options," pointing out that "this is because the majority of calories in lean meats come directly from protein."
Beyond what you eat, what you cook with is just as important--sauces and oils are sneaky calories we often forget about, and some are higher than others. Ryan recommends using oils high in monounsaturated fats like olive oil to help support your weight loss journey. Ryan’s favorite ingredient for weight loss, however, which may be on the side of unconventional, is smaller plates. “I recommend trying to use smaller plates because this can help your body think you have a full plate, but it will still allow you to eat smaller portions.”
The most important thing to remember is that there’s no such thing as “good” and “bad” foods. The focus should instead be on what you’re eating and how much of it. Finding a balance in vegetables, protein, carbs, and healthy fats, and consistently making sure you’re eating enough of each, is the best way to achieve your wellness goals and feel your best.
