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As soon as the holidays were over, just about everyone realized they had binged a bit and maybe even gained a few unwanted pounds.  And, some of us already had unwanted pounds and have had enough. So now is the time to focus on our health and dropping the unwanted weight.  There are many diets and diet programs to consider, and we have published an excellent article on the Keto diet which is now being promoted with the new Keto Diet Slim Fast program.  Of all the diet programs around, the majority of experts believe Weight Watchers is your best option.  

If you still want to enjoy your meals and still plan to eat at restaurants, these programs may not be ideal for you.  So what other options are there?  Another way to consider dieting is to understand the various types of food that may assist us in providing the nourishment our bodies need in a better way to help us in our weight-loss journey.  

Some of the best foods to eat for weight loss are all natural, whole foods that are not processed. Processed foods are often loaded with artificial ingredients. Eating low-calorie foods such as fruits and vegetables is one of the most important steps in losing weight. Some of the lowest calorie fruits and vegetables are apricots, cherries, cranberries, grapefruit, honeydew melons, asparagus, peppers, and arugula. 

We have highlighted some foods that you might want to consider when planning your meals and snacks that promote good health and weight loss.

Whole Eggs

Eggs are among the best foods you can eat if you need to lose weight. They’re high in protein, healthy fats, and can make you feel full with a very low number of calories.


Leafy Greens

Leafy greens include kale, spinach, collards, and swiss chards. They are low in calories and carbohydrates and loaded with fiber. They’re a great way to increase the volume of your meals without increasing the calories.


Salmon

Salmon is loaded with high-quality protein and healthy fats and also contains all sorts of important nutrients. Fish, and seafood in general, supply a significant amount of iodine.


Vegetables

Broccoli, cauliflower, cabbage, and brussels sprouts are high in fiber and tend to be incredibly filling. These types of veggies also tend to contain decent amounts of protein.


Chicken Breast & Lean Meats

Meat is a weight-loss friendly food because it’s high in protein. Protein is the most fulfilling nutrient, by far, and eating a high-protein diet can make you burn up to 80 to 100 more calories per day.


Boiled Potatoes

Potatoes contain an incredibly diverse range of nutrients, a little bit of almost everything we need. They are particularly high in potassium, a nutrient that most people don’t get enough of.


Tuna

Tuna is another low-calorie, high-protein food. It is lean fish that provides a great way to keep protein high, with total calories and fat low.


Beans & Legumes

Some beans and legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans, and some others. These foods tend to be high in protein and fiber.


Cottage Cheese

One of the best dairy products is cottage cheese; calorie for calorie, it is mostly just protein with very little carbohydrates and fat.

Avocados

Avocados are loaded with healthy fats. They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil, fiber and potassium. Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think.


Nuts

Despite being high in fat, nuts are not inherently fattening. They’re an excellent snack, containing balanced amounts of protein, fiber, and healthy fats.


Chia Seeds

Chia seeds are among the most nutritious foods on the planet. They do contain 12 grams of carbohydrates per ounce, which is pretty high, but 11 of those grams are fiber.


Coconut Oil

Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides. This is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.


Extra Virgin Olive Oil

Coconut oil is high in fatty acids of a medium length, called Extra virgin olive oil is probably the healthiest fat on the planet. Cooking with extra virgin oil is a healthy way to prepare dishes and using extra virgin oil in your salad dressing
is also recommended.


Full Fat Yogurt

Yogurt contains probiotic bacteria that can improve the function of your gut. Full-fat dairy, but not low-fat, is associated with a reduced risk of obesity. Low-fat yogurt is usually loaded with sugar, so it is best to avoid it.


Banana & Peanut Butter

Put a tablespoon of peanut butter on a medium-sized banana for mood and energy-boosting carbs along with tasty protein for lasting energy and fullness. Choose natural, organic peanut butter to avoid fillers and excess sugar.


Blueberries

Blueberries are high in fiber, low in calories and carbohydrates, and contain almost no fat. Blueberries have the highest amounts of antioxidants. They may also help to fend off diseases, such as cardiovascular disease and aid in health maintenance. Blueberries are known to be a high vitamin C source. Studies continue to show that consuming blueberry extract can lead to a 25% reduction in cancer cells.

TURKEY GINGER
LETTUCE WRAPS

285 calories

Rediscover fun with food when you roll up a few of these delicious turkey ginger lettuce wraps. Make them a meal by serving with brown rice or a bean salad on the side.

INGREDIENTS:

  • 1/2 cup instant brown rice
  • 2 teaspoons sesame oil
  • 1 lb. 93%-lean ground turkey
  • 1/2 cup chopped fresh herbs
    (choice of cilantro, basil, mint)
  • 1 tablespoon minced fresh ginger
  • 1 diced bell pepper
  • 1 shredded carrot
  • 1 can water chestnuts
  • 1/2 cup low sodium chicken broth
  • 2 tablespoons hoisin sauce
  • five-spice powder
  • 1/2 teaspoon salt
  • 2 Boston head lettuce

DIRECTIONS:

Bring water to a boil in a small saucepan. Add instant brown rice, reduce heat to low, cover, and simmer for 5 minutes.
Heat sesame oil in a large nonstick skillet. Cook ground turkey, chopped fresh herbs and minced fresh ginger for 6 minutes.

Note: Chicken chunks, ground chicken, ground beef, or lean steak can also be used wrapped in lettuce following the same recipe. The calorie count will vary by type of meat used.

 

EASY PORK
TENDERLOIN MEDALLIONS

270 calories

Grilled on the outside and juicy on the inside, these virtually no-fat pork tenderloin medallions make for a delicious, lean, and stylish entree. Make them into a truly satisfying meal when you serve them with a few slices of grilled eggplant and brown rice with soy sauce on the side.

INGREDIENTS:

  • 1 1/2 pounds pork tenderloin,
    trimmed of fat and cut into
    1-inch-thick medallions.

DIRECTIONS:

Preheat your grill or barbeque and cook pork medallions on medium until cooked through – should only take 3 minutes per side. Grill a few slices of eggplant coated with a bit of olive oil. Plate with fluffy brown rice and add light soy sauce to taste.

LEMON
DILL SALMON

315 calories

Lemon juice meets fresh dill spice to give this salmon a subtle zesty flavor that keeps the fish moist and flaky. Serve over wild rice with the steamed assorted vegetables of your choice.

INGREDIENTS:

  • 1 pound of skinned salmon fillet
  • 2 tablespoons of fresh
    lemon juice
  • 1/4 teaspoon of fresh dill weed

DIRECTIONS:

Generously coat a large nonstick skillet with low calorie cooking spray and sear skinned salmon fillet over medium heat. Sprinkle salmon with fresh lemon juice and dill weed. Pan sear pan until browned and flaky in the middle when pierced with a fork. Usually a few minutes a side will do the trick. Remove fish from the heat and lie on a bed of wild rice and serve with steamed veggies.

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