10 Best Foods for Weight Loss

November 10, 2011

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groceriesPeople often ask me about the best foods for weight loss. While there are many more great weight loss foods, here is my top 10 list in no particular order:

Eggs: For years, people had been told to avoid eggs because of their cholesterol levels. But today’s research shows that eating two eggs a day has not been linked to higher blood cholesterol levels. And other studies have shown that people who eat an egg-based breakfast tend to lose more weight than people who eat a carb-based one.

Apples: Want to minimize hunger while cutting calories? Studies show people who ate an apple before a meal ate less, so this fruit makes a perfect appetizer! Enjoy yours with the skin on to get the most satiating effect from the 4 to 5 grams of filling fiber per fruit.

Nuts: It is true that nuts are high in calories and (good) fat, so portion control is key, but in the right amounts, eating nuts on a daily basis can help balance out blood sugar spikes that can lead to cravings.

Seafood: If you usually eat red meat or chicken, try upping your seafood intake to several meals a week. Salmon, tuna, shrimp, scallops, crab, and the like are great low-calorie, lean protein sources that are also quick and easy to cook.

Edamame: Soybean pods, called edamame in Japanese cuisine, make a great protein-rich choice for a snack or side dish. Simply boil the pods for a few minutes and sprinkle them with a dash of sea salt when hot. Pop the tasty beans from the pod and enjoy.

Yogurt: Yogurt is a food for weight loss you should always have in your fridge. Opt for Greek style or organic yogurts over the more common commercial varieties that are too often loaded with high-fructose corn syrup, artificial colors, and artificial flavors.

Sushi: If you’re dining out or picking up something quick, sushi is an excellent option. But not all choices are created equal. Opt for selections featuring cooked or raw fish and/or veggies and avoid creamy or tempura fried items.

Beans: Beans of all types are one of the best foods for weight loss because they are loaded with fiber and protein, which makes them very satisfying while being lower in calories than meat. Try replacing the ground beef or other meat in your usual recipes with beans for a tasty vegetarian-style meal, or serve them on the side in place of potatoes or rice.

Portobello mushrooms: Portobello mushrooms add a great meaty texture to meals with fewer fat and calories. Try substituting a large grilled portobello in place of the standard burger, slice them up in meatless stir-fries, or swap half of the ground meat in recipes with finely chopped portobellos, instead.

Seaweed: Seaweed, another staple in Japanese and other Asian cuisines, is packed with nutrition. Studies show eating nutrient-dense foods like seaweed can actually help control your appetite and reduce food cravings. Look for pre-made seaweed salad in Asian markets or restaurants, or pick up some dried seaweed in sheet, granule, or powdered form for cooking at home.

There you have it, my top 10 best foods for weight loss. Some are likely very familiar while others may be new to you. Stock up on and work these foods into your daily menu on a regular basis to increase your weight loss success!

Dr. Michael Kaplan

Founder and Chief Medical Officer

The Center for Medical Weight Loss

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