That being said, the reality around losing weight is that you pretty much can eat anything and still see the pounds come down.
However, there are some caveats to this…
Firstly, with body composition (the weight that is lost is usually water weight, or even muscle mass, rather than body fat).
And the next being that people fall into eating the foods that tend to taste really good, but are much higher in calories, and also, don’t fill them up very much. This, of course, leads to people feeling very hungry, although they may have already hit their calorie ceiling for the day.
There can then be a sort of domino effect that can involve disordered eating habits, and unhealthy relationships with food.
However, it’s important to know that your favorite foods can still be enjoyed during a fat loss phase (responsibly), but it’s also important to know that there are foods out there that, if added to your daily or weekly menu, can greatly help to combat some of the issues mentioned above, primarily including feelings of satiety, or feeling full and satisfied.
Which brings us to the topic of this article… Which foods can you add to your life to help make fat loss more simple and sustainable?
I’ve come up with FIVE of the best foods that, not only have I seen tremendous results with incorporating them into my normal diet, but these are also foods that have some of the best nutritional qualities in terms of helping you feel full and satisfied, not being loaded with calories, and helping to boost energy levels.
5. LEAFY GREENS
Coming in at number five we have our leafy greens: spinach, kale, arugula, collard greens, etc.
These, and other, leafy greens are not only loaded with things like vitamins, minerals, and antioxidants, but they can also make weight loss easier by helping to fill you up with very little calories.
Ever look at the back of a bag of baby spinach, for example? There’s only like 40 calories in the entire thing (something like that). Yet if you tried to eat the entire bag, you’d most likely be pretty full halfway through.
On the other hand, it’s pretty easy to eat an entire bag of chips without feeling too full, yet having consumed 1,000 + calories.
Leafy greens are also great sources of nitric oxide, which helps to restore and strengthen blood vessels, and increase the transportation of oxygen and blood throughout the body. This can then lead to better exercise and recovery.
INCORPORATING LEAFY GREENS
The most obvious way is with a big salad. Throw in a mix of leafy greens, veggies, etc. Have on the side with dinner, or a huge salad for lunch. Go wild.
Smoothies are also a great option for getting in your leafy greens!
Add them to sandwiches, if that’s your thing.
The most hardcore way to get in your greens is to just take a fistfull and shove them in your mouth. Do that 2-3 times per day, or as many as you want since greens have like 4 calories per pound.
4. WHOLE GRAINS
Now we’re talking *whole* grains here, not refined grains. The difference being that refined grains (white bread, white pasta, added sugars, “enriched” flour) have all the valuable nutrition removed, making them pretty useless in terms of helping you feel full and satisfied.
Whole grains contain fiber, complex carbohydrates, water, and even protein. All of which promote satiety well before overeating calories. They also help to control blood sugar, and provide a steady-release of energy (as opposed to a quick blood sugar spike and then quick crash).
ADDING WHOLE GRAINS
Whole grains include:
- Oatmeal
- Brown rice
- Wild rice
- Quinoa
- Red rice
- Popcorn
- Millet
- Farro
- Barley
- *Whole* wheat flour
- *Whole* wheat bread
- *Whole* wheat pasta & cereals
3. POTATERS
Eat potatoes for fat loss? Hell yeah! Potatoes have actually been shown to be one of the most satiating foods. And they also aren’t loaded with calories (unless you fry them, heh).
I’m referring to the unprocessed kind of potato (white potato, sweet potato, yellow potato).
A misconception some people might have about potatoes not being healthy is not because of the potato itself, but because of the things people add to the potato: butter, sour cream, cheese, etc. basically a bunch of heart-choking, calorie-packed, saturated fat bombs.
Potatoes contain fiber, starch, vitamins, antioxidants, and are also beneficial for gut health.
Try adding more lovely, filling taters to your diet! Just be careful of what you’re topping them with! And pro-tip, air-frying your potatoes can be a healthy alternative to regular fries!
2. BERRIES
Don’t get me wrong, all fruit is wonderful and beautiful and can 100% aid in weight loss. It’s not going to cause fucking diabetes, or weight gain, and anyone who says that is a complete idiot. Seriously. If anyone says that to you, call them an idiot and then eat a banana right in front of them.
Anyway, I’m zeroing-in on berries because they’re: easy to eat, sweet and delicious, packed with antioxidants, vitamins, fiber, and are also very low in calories.
They’re also a great option to help that sweet-tooth craving, while actually having health benefits rather than detriments, such as from candy, desserts, or pop.
INCORPORATING BERRIES
Have ’em whenever! Blueberries, raspberries, blackberries, strawberries, etc. throw them in a smoothie, on top of oats or cereal, add them to a salad, or just have a handful or two as a little snack, or addition to a meal.
Frozen berries are also a great, and sometimes cheaper, option as well. And, of course, they last longer!
1. LEGUMES
The TOP fat loss food.. I have to give it to the legume family:
- Beans (black, pinto, navy, kidney, cannellini, white, there’s literally like 50+ more)
- Chickpeas
- Lentils
- Peas
- Edamame/Soybeans
Legumes are literally the most underrated and misunderstood food groups.
In the US alone, less than 6% of the population regularly eats some form of legume. Less than 6.. %…
What’s funny about that is there’s a lot of legume haters out there that will say “Legumes are harmful and cause disease!” yada yada yada.
Yet they won’t be able to explain how legumes are responsible for health issues when barely anyone eats them. These people are professional idiots.
The actual research and outcome data that exists on legumes shows that they’re actually one of the healthiest foods on the planet. And research done by Dan Buettner on The Blue Zones – areas around the world with the healthiest and longest living people – showed that legumes are one of the main staples in their diets, and are considered to be the top longevity food.
This is because legumes are packed with all the great things mentioned previously: fiber, starch, complex carbs, water, and protein. A satiety and fat loss dream! They also contain many vitamins & minerals.
The combination of the fiber & starch also promotes gut health.
And to add to the list, legumes also help to manage blood sugar levels, lower blood pressure, and lower cholesterol.
INCORPORATING LEGUMES
It’s actually pretty easy! If you’re not used to eating them, they might seem weird or bland, but trust me, they go great with a lot of different dishes, and can be incorporated into various recipes! You don’t have to completely replace something with legumes, simply add a little here and there to get more used to them.
- I, personally, love having beans as a side dish to a meal – they can also be a healthy side replacement for something like fries or chips
- Having chili? Skip on the cholesterol-ridden, rotting corpse flesh and grab 3-5 different varieties of beans and make a bomb ass multi-bean chili!
- Beans, especially lentils, can be great in soups or stews
- Classic Mexican dishes – bean burritos, tacos, beans & rice burrito bowls, etc.
- Get crafty and whip up a bean burger, or lentil loaf
The list could go on..
Legumes will fill you up, and keep you full while not loading you with calories, or dietary fat. Eat some damn legumes.
SUMMARY
That’s my list of the top 5 fat loss foods! Leafy greens, whole grains, potatoes, berries, and legumes.
Thanks for reading!
I also provide online coaching services! Let’s work together!