In this article I am going to discuss the best healthy foods to eat to lose weight.
Last week I wrote a post about the worst foods to eat when losing weight, and to recap, they include added sugar, wheat, trans fats and industrial seed oils.
Before I get into this, I’d like to mention that of course serving sizes and calories do matter, but food selection is more important in my opinion.
Well, without further ado, these are the best healthy foods to eat to lose weight:
1. Meat, fish and eggs
Out of the foods to eat to lose weight, meat, fish and eggs should constitute the majority of your calories.
These foods are high in nutrients, high quality proteins and are your best source of healthy saturated fats. These foods can keep you satiated for a long time.
Humans likely ate a lot of animal foods throughout evolution and you could say that our bodies have been engineered to eat them.
Processed meat is bad though, and I recommend getting meat that isn’t processed and preferably grass-fed (that is, if you can easily afford it), and wild-caught fish is better than farmed.
Omega-3 enriched eggs from free-range chickens are optimal. Definitely eat the whole egg because the yolk is by far the most nutritious part and it is a complete waste to eat only the egg white.
Natural animal products are a good source of vitamins, minerals, healthy fatty acids, proteins with high bio availability, and all kinds of other goodies.
2. Fruits and vegetables
Fruits and vegetables are also among the best foods to eat to lose weight.
They have important micronutrients such as Vitamin C, that you can not get from animal foods in any useful amount.
I recommend eating a healthy amount of vegetables with your meals but there’s definitely no need to obsess about it and count servings.
Regarding fruit, it may be a good idea for those who need to lose a lot of weight to restrict the amount of fruit to about 1-2 pieces per day, because they tend to have a high carbohydrate content.
Those that are pre-diabetic or diabetic, should probably eliminate fruit completely except perhaps for berries with a low carbohydrate content.
People doing a low-carbohydrate diet may also need to restrict the amount of starchy vegetables such as potatoes and sweet potatoes, although these foods are generally healthy and nutritious.
For people who don’t need to lose weight and are generally healthy, I recommend eating as many fruits and starchy vegetables as desired.
Organic produce is preferred, but not at all necessary unless you can easily afford it.
3. Full-fat dairy
In my opinion, full-fat dairy can be one of the foods to eat to lose weight, and it is fine to eat in moderation for those who are not lactose intolerant
These foods can easily be overeaten though, so I recommend only having them as part of healthy recipes.
Definitely stay away from low-fat dairy because it is highly processed, void of Vitamin K2, and high in sugar.
4. Nuts and seeds
The fourth of the foods to eat to lose weight is nuts and seeds, which contain a lot of vitamins and minerals. They do contain quite a bit of calories though.
Some nuts are high in polyunsaturated Omega-6 fatty acids, which should be minimized, although getting them from healthy nuts and seeds is obviously a better choice than getting them from processed seed oils.
It is important that the nuts and seeds are not roasted and preferably organic because the polyunsaturated fats in them can become damaged by the high heat.
Nuts and seeds are generally healthy, in moderation.
5. Fats and oils for cooking, salt and condiments
For cooking all those foods to eat to lose weight, I highly recommend using saturated fats such as butter or coconut oil.
Fats that are saturated have a much higher smoke point than unsaturated fats, and are much less likely to be damaged by the high heat.
Oils such as olive oil are great too, but it would be a better idea to sprinkle them on salads instead of cooking with them.
Then there’s an incredible amount of healthy condiments you can use to make your food more interesting, and having a little bit of salt on your food is just fine as long as you stay away from most processed foods which are the greatest source of sodium in the diet.
My thoughts on the foods to eat to lose weight
These were five of the best healthy foods to eat to lose weight.
There are other foods that I would recommend for healthy people such as the occasional starchy grains like oats and rice, but for people who need to lose weight it is a good idea to minimize them because of the carbohydrate content.
Make sure to read my last article on the worst foods to eat when losing weight, which includes the foods that you should definitely do your best to avoid.