Healthiest Foods for Weight Loss

Healthiest Foods for Weight Loss

When it comes to the healthiest foods for weight loss, what is there to consider? There are many traditionally held thoughts and beliefs regarding what is healthy and what is unhealthy. Eating fat doesn’t translate to love handles and not all carbohydrate-rich foods will send your blood glucose to candy land. It is largely a matter of balance in the diet. If someone eats too much of one thing, the body does many things which may have undesirable effects.

Here we’ve prepared a list of some of the healthiest foods in the world. Many of these, you may have never thought of as the healthiest foods for weight loss, in which case we have included a good deal of information. All of these can be easily included in any weight loss plan. Many of them can be juiced or otherwise included as part of a liquid diet. Though you most likely won’t want to drink beef juice, its good as a soup though.
All of these things, like any food, can be included as part of a liquid diet as there are many kinds of liquid diets. We will be adding to this list over time.

Barley – High fiber, and low calories. Barley contains eight essential amino acids and according to a recent study in the European Journal of Clinical Nutrition, it can regulate blood sugar up to 10 hours after ingestion. This is good news if you are diabetic, but also if you are trying to lose weight. All in all, it definitely has a place as one of the healthiest foods for weight loss

100 grams of raw barley

Energy 352 calories
Carbohydrates 77.7 g
Sugars 1 g
Dietary fiber 15.6 g
Fat 1.2 g
Protein 9.9 g

Walnuts – Great news if you’re a vegetarian as walnuts are a good source of omega-3 fatty acids, which lower bad cholesterol. They are also high in protein. Walnuts have been shown to improve motor and cognitive function diminished by normal aging in moderate amounts (though too many walnuts and the effects diminish.)

10 shelled walnut halves

Energy 130 calories
Carbohydrates 2.8g
Sugars .5g
Dietary fiber 1.4g
Fat 13g (mostly unsaturated and polyunsaturated)
Protein 3.5g

Blueberries – Now I may be wrong, but I can’t think of a single blue food aside from coronation grapes, Peruvian blue potatoes, and other actually-purple foods. At least blueberries have blue in the name. And they have lots of other things too, like a generous amount of antioxidants and even a bit of fiber. I’ll go on and on about fiber as it is essential to colon health and “clean” the body. Read about more reported health benefits of blueberries here.

1 Cup of Blueberries (~148 grams)

Energy 84 calories
Carbohydrates 21.5 g
Dietary fiber 3.6 g
Fat .4 g
Protein 1 g

Salmon (wild caught) – Salmon is delicious. It is definitely one of the healthiest foods for weight loss. As far as fish goes, it seems I always hear “I don’t eat fish, except for salmon.” Which is a good thing as there are few fish that come close to being as good for you? Salmon contains high levels of protein, Omega-3 fatty acids (as well as many other good-for-you fats and amino) and vitamin D. Farm-raised salmon can be good too, though the flavor is lacking and they tend to have less Omega-3s and other nutrients.

1/2 Filet (~178 grams)

Energy 367 calories
Carbohydrates 0 g
Dietary fiber 22 g
Total Fat 22 g
– Saturated Fat 4.5 g
– Monounsaturated Fat 7.9 g
– Polyunsaturated Fat7.9 g
Protein 22 g

Avocados – Personally, I don’t care for avocados, (but there is a reason guacamole sells so well.) They are a peculiar vegetable, they They contain 25 percent of the recommended daily helping of fiber in about half an avocado. Avocados also contain cholesterol-lowering monounsaturated fats and are a good source of potassium.

1/2 of an Avocado (~100 grams)

Energy 160 calories
Carbohydrates 8.5 g
Dietary fiber 7 g
Total Fat 14.7 g
– Saturated Fat 2.1 g
– Monounsaturated Fat 9.8 g
– Polyunsaturated Fat 1.8 g
Protein 1 g

Beef Steak! – Beef, (particularly low-fat steak) is superb for losing weight believe it or not. Beef contains no carbohydrates, little sodium, lots of protein and is a good source of Vitamin B12, Vitamin B6, Phosphorus, Zinc, Niacin, and Selenium. As far as the healthiest foods for weight loss, low-fat beef will fill you up without all the carbohydrates associated with higher insulin levels, thus less fat storage.

3oz Pan-browned ground sirloin (85 grams)

Energy 196 calories
Carbohydrates 0 g
Dietary fiber 0 g
Total Fat 10 g
– Saturated Fat 4 g
– Monounsaturated Fat 4 g
– Polyunsaturated Fat .5 g
Protein 24 g

Oats – Oats are edible in a variety of forms, oatmeal, puffed (cereal), bread mixtures and so many more. They are cheap and versatile, which is a plus as they are packed with good stuff. Oats have more soluble fiber than any other grain, leading to slower digestion which means you’ll feel full longer. The fiber (in the bran) contains beta-glucans which have been shown to lower cholesterol. And oats are loaded with protein too, and quality protein at that! Oat protein is nearly equal in quality to soy protein, which has been shown by the World Health Organization to be as high quality as meat, milk, and egg protein.

3.5 ounces of fortified Oats (100 grams)

Energy 389 calories
Carbohydrates 67 g
– Dietary fiber 11 g
Fat 6.9 g
Protein 16.9 g

Lentils – Lentils are edible seeds which can help you lose weight by controlling high insulin levels which lead to fat storage. They have the third-highest level of protein, of any plant-based food (~30% by weight.) Lentils also contain lots of dietary fiber (green lentils especially), folate, vitamin B1, iron and other good stuff.

1 ounce of raw lentils (28 grams)

Energy 100 calories
Carbohydrates 17.5 g
– Sugars <1 g
– Dietary fiber 9 g
Fat <1 g
Protein 7 g

Kale – Kale is high in beta carotene, vitamin C, vitamin K, lutein, and contains a moderately large dose of calcium. Kale contains sulforaphane a chemical reported to fight/prevent cancer. Boiling can decrease the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss. Along with other broccoli type vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.

3.5 ounces of uncooked Kale (100 grams)

Energy 28 calories
Carbohydrates 5.7 g
– Sugars 1.3 g
– Dietary fiber 2.0 g
Fat 0.4 g
Protein 2 g
Article: Healthiest Foods for Weight Loss

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