There are many great weight loss foods that can help you achieve your fitness goals. Nutrient-dense foods that provide vitamins and minerals should form the cornerstone of any weight loss diet. Essential nutrients enable the body to perform complicated functions, such as fat-burning and energy production. Low-calorie, high-fiber foods can help to fill you up, so that you can avoid the pitfalls of food cravings and over-eating. Choosing the right carbohydrates and fats, as well as lean proteins, will also go a long way toward achieving your personal weight loss goals. These foods help to work for you, meaning you can enjoy more, while losing weight and maintaining high energy levels.
Lean Proteins
Turkey, chicken, fish and lean cuts of beef provide an excellent source of protein. Protein is naturally has what is called a thermic effect. Not all calories are created equally, according to "The Fat Burning Bible." Digesting protein takes energy, which means that up to 30 percent of its calorie-content can be used in the process of digesting a chicken breast, for example.
Whole Grains
Whole grains contain large amounts of B vitamins and essential minerals. When it comes to bread and pasta, the less processed the grains are, the better they are for you. Try sprouted grain breads with no flour, such as Ezekiel bread. For pasta, stick to the whole wheat varieties, which taste great and contain low-glycemic carbs, as well as more fiber than their more processed counterparts.
Veggies
Vegetables contain vitamins, minerals and nutrients, which are essential to weight loss. Their natural fiber content can fill you up, and their antioxidants eliminate free radicals to combat the process of aging. Examples include asparagus, peppers, romaine lettuce, arugula, watercress, mustard greens, spinach and bok choy. Cruciferous vegetables are the veggie super-stars, including broccoli, Brussels sprouts and cauliflower. Broccoli, for example, is high in fiber, calcium, beta-carotene and Vitamin C.
Fruits
Berries are packed with nutrients and vitamins. Raspberries, blueberries, blackberries and strawberries, among others, contain high amounts of antioxidants, which decelerate aging and amp up fat-burning. Raspberries in particular contain ketones that act as potent fat-burners in the body. Apples, grapefruits, oranges, pears and grapes are other fruit choices that are low-glycemic and full of antioxidants and vitamins. Even if you cut carbohydrates for quick fat-loss, you should always include at least two servings a day of fresh fruit.
Healthy Fats
Besides being delicious and versatile, healthy fats may lower cholesterol and prevent food cravings. Full of monounsaturated fat, olive oil, avocados and flaxseed oil can help balance blood sugar, preventing insulin spikes, which signal fat storage. Sesame oil and or conjugated linoleic acid (CLA)--from sunflower and safflower oil--may have potent fat-burning qualities. In addition, raw almonds are another good choice, providing half of your daily Vitamin E, 8 percent of your required calcium and 19 percent of your magnesium, according to "The Abs Diet," by David Zinczenko. Salted and roasted almonds do not count because of their high sodium content.
Whey Protein
Whey protein comes from milk, and is fast-digesting, helping to build muscle and burn fat. Add it to fruit smoothies for a fat-burning, hunger-busting boost. Or mix a scoop of whey in milk or water for a potent post-workout recovery drink. Besides the thermic effect of all proteins, whey in particular has other benefits, such as immune-enhancing properties due to its amino acid profile.
References
- "The Abs Diet;" David Zinczenko; Rodale; 2004
- "The Fat Burning Diet;" Mackie Shilstone; John Wiley & Sons Inc.; 2005
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; Homebody Productions; 2005
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