If you are on a mission to lose weight then please enjoy and share our ultimate guide on the best foods to eat for weight loss.We also class these foods as healthy as they are all good for the general health of the body and your immune system.
So here is the fact, in order to shed a few pounds, or kilos you need to consume fewer calories than the calories you burn on a daily basis. If you don’t burn the calories you consume you will begin to gain weight and if you eat less than the calories you consume you will lose weight.
Unfortunately, there is so magic pill or ingredient that can literally zap your fat, but there are many foods with fewer calories that help you feel fuller and satiated so that your cravings are kept at bay.
There are some foods that even elevate and boost your metabolism. it’s really important to avoid unhealthy foods that contain trans fat, or too much sugar or salt. The following foods can effectively help you shed some weight in no time! So here we go in no particular order. If you want some more detailed information about each food then I also have individual blogs for many of the foods on the list, simply click the link. Enjoy!
First on the Fresh Start list is water
Wa should all drink more water, it helps to keep the body hydrated and to move the toxins out the body. Drinking water tends to make us eat less because it makes us feel full. Recently I went to a health talk by Phillip Day and he suggested drinking your water 30 minutes before meals. He said not to drink water with your meal as it dilutes the digestive enzymes and he also said it was best to drink water at room temperature, which is what we now do at home. Here is the full blog on water and its many benefits – 10 benefits of water
In the Journal of Clinical Endocrinology they found that people were to increase their water consumption by 1.5 litres a day would burn an extra 17,400 calories. This would equate to 5 pounds of weight loss. However, they said that up to 40% of the increase in calorie burning is caused by the body’s attempt to heat the ingested water.
Olive oil is a poly unsaturated fat. This type of fat can starve off hunger plus it contains a natural chemical which helps to break down excess fats in your body. Never use olive oil for cooking as it becomes toxic to the body when it is cooked , instead use it raw on salads or in salad dressings. We also recommend that your olive oil is cold pressed, extra virgin and stored in a dark bottle and in a cool place.
Beans are filling, inexpensive and versatile. They are especially nutritious because of their high-protein and fibre content. The fibre makes them slow to digest, thus making you feel more satiated with your meal.
Green tea has been shown to speed up the metabolism and is full of immune boosting anti-oxidants. Anti-oxidants are molecules which can stop free radicals from damaging our bodies. Free radicals are formed in the body due to many environmental factors. Unfortunately today we live in a toxic soup , we need to have a really healthy diet full of anti-oxidants to fight off this onslaught. Things that make up our man-made toxic soup are daily stress, pollution, radiation, electromagnetic pollution from computers, televisions and phones, man-made cleaning products, processed foods and drugs both recreational and prescription. if you want to learn more about green tea click this blog we wrote recently – 10 benefits of green tea
Studies show that mushrooms make you feel just as satisfied and full as when you consume the same dishes with beef, with only a small portion of the calories consumed. Mushrooms make an excellent substitute for beef in many dishes. In our household we feel that Shiitake mushrooms pack a punch on the healthy meter, we use them as a substitute for beef in our Bolognese sauce.
In a study, people who consumed eggs for breakfast did not experience any cravings for a long time as compared to the other group that consumed a bagel instead. The people who are eggs also showed a noticeable reduction in their body weight than the other group. Here at our Fresh Start fitness bootcamp our guests have poached eggs for breakfast which sustains them throughout the morning. We recommend organic eggs as the chickens they come from are fed 100 percent organic feed. The eggs will be free from harmful chemical residues and are packed full of amino acids, vitamins and minerals.
Apples, like other fruits consist of more fibre than in the form of apple juice . Studies show that fruits suppress the appetite in a way that juices don’t. Moreover, chewing on a crunchy apple will signal your brain that you have eaten something filling and keep you fuller for longer. We give our guests an apple every day because it is the perfect pre and post workout snack.
Go Go Goji Berries
These small red berries are becoming very popular and you can find them in your local supermarket dried and in bags. In an Asian anti-obesity study, patients were given goji every morning and afternoon. The results were great and all the patients lost weight. In yet another study, goji polysaccharides were shown to reduce body weight by helping to converting food into energy not fat. We recommend you adding them to gluten-free oatmeal or throwing on top of your yogurt or adding to your smoothy.
Go nuts for nuts!
Ditch the chips and candy and opt for a handful of walnuts, almonds, peanuts or pecans for your snack time. Studies show that people who eat nuts do not feel the urge to eat more during the remaining meals of the day.
Wild Alaskan Salmon
Salmon is high in protein and healthy fatty acids which will help to boost your metabolism. We love salmon because it is one of the best lean proteins you can eat if weight loss is your goal. It is also high in Vitamin D which research has shown can significantly improve fat loss! In the American Journal of Clinical Nutrition they have found that patients that took Vitamin D supplementation due to low Vitamin D levels helped them to lose weight.
Having a soup for your main a meal will help you eat less,as soup can be low in calories and really fills you up quickly! Whether the soup is pureed or chunky, it does not matter, but it needs to be broth based if you want to keep it 100 to 150 calories maximum. Therefore, it is essential for a healthy weight loss program to avoid butter, cream or other fatty condiments in soups and everything else.
Yummy probiotic yogurt
If you haven’t got a diary intolerance then natural organic probiotic yogurts are wonderful choices for a healthy diet and to help with weight loss. A study by the American College of Nutrition found that the probiotics in yogurt can help to prevent inflammation, improve insulin sensitivity and lower cortisol levels which all aid in preventing body fat.
Oats are a complete dynamo for weight loss. Oats are really filling and will help to keep your hunger at bay, making is less likely that you will snack. Oats are also low in fat and a serving of oats has fewer calories than a couple of slices of bread. A study found that consumption of slow-release carbs like oats does not spike your blood sugar levels as high as with the consumption of refined carbs, which is what happens when you eat bread. So eating oats for breakfast will help to keep the insulin levels in your blood from elevating too much. This is REALLY important for weight loss because insulin signals the body to store fat. Which means lower levels of insulin will burn more fat. Oats are great in the morning and we love to mix them with diced apples and blueberries. We also have the gluten-free oats as it’s gentler on the body.
These wonder berries help to boost your metabolism which means you will be burning off more of the calories you eat from food.
High in fibre and vitamin C and is totally satisfying. Broccoli will give your metabolism a major boost in any meal. We recommend steaming broccoli or eating it raw! Here’s our previous blog which just focused on the wonderful benefits of broccoli.
Did you realise that just one avocado has up to 8 or 9 grams of protein.? It’s also high in healthy, unsaturated fats which have been proven to help you lose weight and they also help to redistribute fat deposits away from your waistline! We cut our avocados into slices and sprinkle it with organic cold pressed extra virgin olive oil, balsamic vinegar and a pinch of Himalayan rock salt.
If you’re looking for a healthy weight loss snack then we believe Almonds are the best. Almonds are lower in fat compared to other nuts and are super tasty too! But remember not to eat to many , a small handful should be fine, but not a whole bag as you can overdo a good thing!
Along with almonds we love pistachios here at Fresh Start. They are lower in fat and calories than most nuts, however, they remain high in metabolism boosting protein.
They are in plentiful supply here in Thailand and they hang from our trees in the garden, how lucky are we! Papaya’s are great for keeping your stomach flat as they have an enzyme called papain which helps to break down food faster! We add ours to our morning smoothy are have it in slices with our buckwheat pancakes, simply yummy!
Indulgent dark chocolate
If you really don’t want to give up your chocolate fix then choose dark chocolate instead of milk chocolate. A square of dark chocolate snack will really help you to curb your sweet cravings. A study by the Journal of Nutrition and Diabetes showed that chocolate lovers who consumed some dark chocolate ate 15 percent less pizza after a while, than folks who consumed the milky variety.
Tomatoes contain leptin a protein that helps to regulate rate and appetite. A good reason to add a few tomatoes to your daily salad and of course as always choose organic.
Leafy greens are packed full of nutritional value, but kale is on the top of our list and we add it to our morning smoothy. We also make kale crisps in our Excalibur food dehydrator. Kale is especially high in fibre, which is a great for keeping you full and for the keeping your colon in tip-top condition!
Kelp has iodine in it which helps to create the thyroid hormones. These hormones regulate your metabolic rate which in turn helps you to burn fat. So we recommend this food and It’s a great excuse to visit your local Japanese store or why not take a supplement.
If you are going to one complex carbohydrate then I recommend organic black rice. Black rice is full of B vitamins which some research has suggested burns calories faster. We live in Thailand so there is an abundant supply of brown rice, we like it with steamed vegetables and fish. Our guests have their brown rice with steamed vegetables and salmon, a great weight loss meal!
According to Mercola, who I am a big fan off, cinnamon can reduce blood sugar spikes, leaving you feeling fuller for longer. This potentially encourages you to eat less. Cinnamon is also a natural digestive , enabling you to get more nutrients from a meal and hopefully not have to eat larger portions to get the same nutritional density. We sprinkle our organic gluten-free oats in cinnamon and we also add diced apples which is another great weight loss food on this list.
Our bootcamp guests get a small packet of sunflower seeds a day. They are a great healthy snack helping to keep those sugar cravings at bay, they also are full of fibre keeping you full and less likely to eat naughty foods between meals.
Louise’s number one tip is coconut Oil
From all my online research and talking to other health professionals I believe coconut oil is the most weight loss friendly fat on the planet. Coconut oil contains a unique combination of fatty acids which can boost your metabolism. I take one or two tablespoons in the morning. Personally I feel it suppresses my appetite too. Make sure the coconut oil is organic and cold pressed. Here is my in-depth blog on the wonders of coconut oil.
Richard and really hope our Ultimate Guide on the best foods to eat for weight loss has been beneficial. Some of our guests specifically come to visit us to lose weight and we are often asked what foods should we eat to help with the weight loss battle. We have found that the foods in our guide have definitely helped our guests and we include many of them in our fitness bootcamp menu.
Thanks for stopping by and please ‘share’ this guide where ever you can, we would really appreciate it!
Louise and Richard from
The Fresh Start Fitness Bootcamp in Thailand.