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
It is important to stick to the full-fat varieties such as cream, cheese and butter, because these have the greatest Vitamin K2 content, which can drastically decrease chances of heart disease.
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.
Kris,
I agree that food selection is important and if you have this down, the calories should take care of themselves because these natural, healthy foods are typically more filling than their processed counterparts making it more difficult to overeat (with maybe nuts as an exception).
Alykhan
“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.”
Would pecans be a okay to eat? I eat a lot of these so just wondering if it’s a good idea or not.
Thanks
Hello Karen,
yea I’m pretty sure Pecans are similar to other nuts :)
I always thought that whole wheat was good for you.. I always buy whole wheat bread for sandwiches. Is there any type of bread that is okay to consume?
Also what about milk.. Is it okay to drink whole milk or should I go with skim?
I recommend avoiding wheat. If you like milk and it makes you feel good, then enjoy it all you want.
What about beer that contains wheat?
The same applies.
This is how everyone once ate, and they didn’t have a high obesity rate. There is no guessing the whole food diet will work. This is really whole food with no fear of nature. The truth is the powers that be have made us over by the “so called foods” that have become the mainstay of today’s diet. What you are saying so well is eat the available food in its natural form.
There is no way that you can become obese eating like this. The fats in the food will keep full. This is the only way to become lean and healthy.
Its quite sad a majority of us don’t eat like we used to, we would be so healthy and fit. The foods we eat today are packed full of harmful ingredients and unfortunately so many of us today rely on packaged foods to accommodate our hectic lifestyles.
No wonder our society is plagued with so many health diseases.
So what about yogurt like the Fage(plain). Would that be considered good for weight loss?
Hey Shamekia,
Regular yogurt is absolutely fine, as long as it isn’t low-fat (read: high sugar). I have some organic full-fat yogurt myself a few times per week :)
Where does pasta fit in for losing weight is that considered a grain and should be avoided? Thanks
Sue, most pasta is made of wheat so it should be avoided.
I have been doing low carb for about 10 months. I never count calories and am usually not hungry. If I am hungry, I eat! I have lost 80lbs. My triclycerides went from the 200′s to 70′s. BP is back to normal and I am no longer prediabetic. I eat absolutely no wheat, no potatoes, no rice and no beans. I eat fats, just like Kris recommends. I start my day with a four egg omlet with cheese cooked in butter. I eat at least one huge salad daily. I do not miss bread/candy etc. After eating really well for a while, your tastes change and you crave veggies. My hair and skin are looking awesome and I have tons of energy to exercise. Kris is RIGHT!!!!
Kristin, that is awesome! Thanks for sharing :)
I’m going to try this out : ) I’ve been wanting to lose weight for a while now and just realized that I take in a lot of carbs. I decided to take out all wheat/sugar and decided to exercise more. I was really surprised to find out that most fruits have very high carbs </3 But I can live with a few pieces each day. I am so determined to do this.
Kris,
I am a vegan due to food allergies. Do you have any healthy food suggestions that don’t include tons of animal products?
Hello Drew, I’m afraid I don’t have a lot of knowledge in that department, but I think general avoidance of overly processed foods would be a good idea for anyone :)
Hey Kris…you mentioned some fats, what about cheese? I’m a cheese nut! I love cheese, and I remember back in the day when Atkins first started out, they said you could eat as much cheese as you wanted. My favorite is Swiss, I also love Cheddar, …pretty much all of them. Sometimes for a quick snack, I’ll grab a slice of Swiss, and a handful of raw Almonds, for a quick boost. Is this o.k? I’ve got that wonderful “belly fat” that I’m really trying to loose. Also, is it o.k. to have a glass or 2 of red wine once a week?
Cheese is great as long as you don’t overdo it. A little bit of red wine is fine as well.
Thanks Kris! You’re awsome! It can be so confusing whether to count caloies or carbs, and if it’s carbs, how many? And is that the only way to get into Ketosis? Can you still get into Ketosis if you have a glass or 2 of wine once a week, or if you eat fruit? I really need to loose 35lbs, especially around my belly and not sure what plan to go on…I actually had gastric bypass surgery 4 years ago, but gained some of it back. Any suggestions?
Lowering carbs is the only healthy way to get into ketosis. A glass or two of wine once per week are fine. If you eat a lot of fruit, that may knock you out of ketosis.
If you’re uncomfortable with lowering your carbs too much then you should look into the paleo diet which can be quite liberal on fruit.
I found getting off carbs difficult at first. What worked for me was to focus on getting through the day VERY low carb (not just moderately low carb) at any cost calorie/fat wise. I find boiled eggs mashed with butter, salt and pepper pretty delectable so I ate that several times a day (in addition to generous helpings other foods of course) in order to deal with carb cravings. It took about three days to lose the cravings. After that staying low carb was easy and I steadily lost weight.
If I go low carb I’m totally dizzy and not focused and my workout go bad what’s best to do ?
The body takes some time to adjust to the new fuel, up to a few weeks. If that doesn’t work then you should increase your carb intake slightly until you start performing better.
Greetings-Please Help
I’ve been eating low carb (averaging 50 grams or less) for 3 weeks now. I’m down 9lbs and then 4 days ago I started having panic attacks, loss of sleep and terrible anxiety as well as a weight stall. Apparently, my brain chemistry, serentonin specifically, is depleted. I’ve added sweet potatoe and a small amount of white rice. I feel mildly better for about 2 hours and then the cycle starts again. Do I need to discontinue my low carb eating or is there a way to build up my levels again which would last longer than 2-3 hours? I have been eating about 50% fat, 35% protein and 15% carbs until it started to fall apart. I am unwilling to return to wheat or processed grains of any kind. Since going low carb, I have almost discontinued my arthritis meds which I have been taking for over 25 years. For me, this is a Miracle!!! I sincerely have NO joint pain anymore since eliminating grains. If you suggest increasing my carbs, can you be specific as to what foods I could eat without adding any grains? I should also mention that I do not digest fruit very well; therefore, it is not an ideal choice for me either. Can you PLEASE shed some insight as to what is happening and some possible directives? Thank you, thank you!
Christine, white rice, potatoes and sweet potatoes are all considered healthy carb sources (starch without the anti-nutrients) and many low-carbers eat them liberally.
But I would definitely check in with my doctor if I were you, not sure how low-carb could cause panic attacks.
I am crazy about rice and pasta. I’ve tried finding recipes that don’t incorporate them but it’s so hard when all of the most appealing meals are made with rice or pasta! I understand that brown rice and whole grain pasta are better for you in terms of fibre, but how much should I consume daily or weekly to help with minor weight loss? Or is there any great substitute for these foods??
I don’t really have a problem with rice, but anything with wheat in it (pasta) is potentially problematic.
I’m really not the most creative guy when it comes to cooking so I don’t know of any great substitute.
hi, how bout eating fruits only ? such as apple. Using apple to replace the normal meal
Hello Jennifer, that is a very bad idea. You need animal foods to get proteins, fats and micronutrients that are necessary for your survival as a human. Fruits are not very nutritious.
what about pork sausages are they ok to eat
They might be, depending on how they were made. If they’re loaded with wheat, sugar and tons of additives then I wouldn’t eat them, personally.
hi there, thanks for your info. do you mean rice will eventually result in weight gain?
Jennifer, I didn’t say that. For non-diabetic healthy people I don’t think there is anything wrong with some rice.
Wow what a great article. I lost. 40 lbs just giving up soda and fast foods. And by that I mean take out as well as boxed meals/or anything “not natural” pop tarts, and the like. Basically if man made it, I dont eat it. I still have a way to go, maybe 20 more pounds. Maybe 30. I only drink water and occasionally juice. I love milk but it doesn’t particularly agree with me. I’m going to try eliminating carbs. I don’t eat much pasta, not rice. I do love potatoes and cereal tho (that’s about the only way I can have milk). Is there a time of day best to get the carbs in? Again, great site!
I don’t think it really matters at what time of day you eat carbs. About an hour before/after a workout would be great to make sure some of it goes into rebuilding your muscle glycogen stores.
Kris,
I have looked into several things what do you think about Advocare the 24 day cleanse?
I’m really not very fond of these sort of products. They are expensive, and will most likely only lead to short term results.
However, I have seen these sort of meal replacement diets work for some people. As it is with any diet plan, if you actually follow it then it will most likely give you results. Personally I’d rather just eat natural and healthy foods.
I don’t have a thyroid. It was taken out several years ago due to cancer. I have tried so hard to loose weight without much success. I eat a fairly good low fat/low salt/low garb/low sugar diet. Limit a LOT of things, but again the weight doesn’t move. Any suggestions? I take 112 of synthroid every morning.
Adele, sorry but I don’t know what to do about that. You should definitely speak to your doctor about it, personally I’m not a fan of low-fat diets. Low-carb brings way better results in every study I’ve seen.
What about legumes, lentil,s and beans. Are they a good source of protein?
Sara, if these foods make you feel good then I guess they are okay. Personally I’m not a fan of beans as they mess with my digestion, but maybe that’s just me.
Is it okay to still eat oatmeal in the morning? Considering it it whole wheat and I only eat 1/2 a cup?
Yea that’s fine, although oats aren’t wheat.
Eat steel cut oats, they take a bit longer to digest and cut down on the GI level. The more instant your oats are the more processed they are.
While eating lean meats is a great way to lose weight and add lean muscle, I would have to say do not eat them at all. You put yourself at risk for cancer and heart problems. A fruit, veggie, seeds, nut, and grain diet is the best way to lose the weight. It has been proven that you get enough protein in all the foods I have listed above, you do not need meat to live. I am a very active person (running, cycling, weight lifting) and I do not need the meat proteins to get me through a work out or my day. Once I cut meat out of my diet I had better energy levels and the brain fog lifted. DRINK LOTS OF WATER and get your cod liver oil in winter and fish oil in summer, not capsules either they may go rancid before you can take them, just get the liquid form and your better off.
There are nutrients in animal foods that are impossible to get from plant sources.
Personally I am not a fan of vegetarian/vegan diets, but they do work well for some people but honestly I think they are the exception rather than the rule.
I recommend that everyone experiments and find out what works best for them. But mankind has evolved eating meat for the past hundreds of thousands of years and to me that is a pretty strong argument as to why we should eat it.
Hi sister! i am 12. just wanted to ask, is cheese and bread ok to eat? i do eat fish alot. is it healthy?
Hello Lina. It all depends.
Bread can be fattening if you eat a lot of it, especially white bread. Natural cheese is good for you as long as you don’t eat too much. Fish is very healthy and you should have it at least once per week if you can.
Hey I’m in need of some serious help ! Due to some personal problems I have seemed to have gained about 100 pounds over the year I’m currently 320 pounds and I’m 5’9. I’ve been eating strictly salads on a daily basis is there anything else you can recommend I do ?