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Food Choices for Weight Loss

Updated on January 24, 2018
Zola Mars profile image

There has been a lot of interest in weight loss over the years due to changes in my lifestyle. I am sharing my discoveries with you!

Food choice is extremely important when we are determined to shed some extra pounds. Each pound of weight loss needs a 3500 calorie deficit. If we want to satisfy our appetite we have to find foods which are filling and give us great taste. Getting a variety of different foods in your diet helps you have a better time eating. If you try a bunch of different low calorie foods you will never get bored!

I have offered a few suggestions and below and talk about why these foods are such a great choice!



Soups are a low energy density foods which means they have fewer calories per serving compared to many other foods. Since soup can make you feel full faster, it can enable you to attain your weight loss goals more rapidly.

When purchasing canned soups you should look at the ingredient list closely. Figure out how many calories are in a serving. Some canned soups are high in sodium. These should be avoided. Select soups with fewer processed ingredients.

  • Prepare soup as a main dish rather than just an appetizer.
  • Select broth based soups.

Leafy Greens

Kale, spinach, collards, and Swiss chard are all low in calories. They increase the volume of your meals and are highly nutritious. The calcium in these vegetables has been shown in some studies to help with burning off fat. Leafy greens are high in vitamins, minerals, and antioxidants.The U.S. department of agriculture recommends consuming at least 3 cups of dark green vegetables each week. Leafy green vegetables are full of fibre.

Kale is known as one of the healthiest vegetables around. One cup of kale contains only 70 calories. Kale is rich in lutein and zeaxanthin compounds which is really good for the eyes. It isn't just a trend! It a really great food choice which can keep you trim!

Collards are popular in the raw food movement. The leaves can be used as a substitute for bread or tortillas in wraps. This is a delicious way to make a sandwich without the refined carbohydrates. It can be great to find different things to put in these wraps like peanut sauce or hummus! You can find so many different way of making this healthy food fun!



Avocados are loaded with healthy fats. Slice them up and add them to your salad. This superfood contains many important nutrients, They are high in both fiber and potassium.The potassium in avocados can help you with weight loss. Potassium helps with muscle development, nerve function, metabolism, blood sugar regulation, and kidney function.

Avocados have monounsaturated fats. Many people are talking about how important it is to eat monounsaturated fats. These fats are good fat which can help lower our cholesterol levels.Regularly eating avocados helps decrease bad fats and may also help elevate our moods.

Especially good for helping eliminate belly fat!

This is a very trendy food right now! Even when the avocado toast trend dies down this will not affect how healthy they are!

  • 322 calories and 29 grams of fat!
  • Lowers cholesterol! High cholesterol can cause insulin resistance.
  • Helps eliminate hunger pangs.
  • Avocados can reduce the risk of metabolic syndrome.
  • Monounsaturated and oleic fatty acid.
  • Monounsaturated fats added to salad help you better absorb nutrients!


Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage, and brussel sprouts. They are high in fiber and incredibly filling. They have cancer fighting properties and often contain decent amounts of protein. Cruciferous vegetables are a good source of essential nutrients. Filling half your plate with cruciferous vegetables at each meal will help pack a powerful diet. This is a great way to get more fibre!

These are low energy density foods with a high water content. You will feel full longer and consume less throughout the day. It is best to eat these vegetables raw or cook them without adding fat. Your health will thank you.


Beans and Legumes

Lentils, black beans, and kidney beans are terrific foods to consume for weight loss. They are high in fibre which satiates hunger and makes you feel full longer time. Beans can be added to your diet in so many different ways. You can add them to your morning smoothie where their unassuming taste will barely be noticed. It is easy to add beans to dishes like soup and pasta. Hummus makes a great dip. One cup of lentils or black beans gives you 60% of your daily recommended fibre intake.

  • Beans are high in protein!
  • They give you lots of energy!
  • Beans keep your blood sugar levels stable!



Nuts contain protein, fibre, and healthy fats. They encourage an improvement to your metabolic health. People who consume nuts have a tendency to stay lean and trim and are able to maintain their overall health.

Consuming nuts is a good way to make yourself feel full for a longer span of time. They are a satisfying food which is high in calories and fat, but the fats are ones which are healthy. These fats are monounsaturated fats.

Nuts also contain magnesium and copper. Since they are high in calories you should not consume more than a handful a day. Calorie restriction is always very important when you are striving to take off extra pounds. One weight loss strategy could be eating about 10 walnuts or almonds prior to a meal.


Apple Cider Vinegar

Apple cider vinegar is created from the double fermentation of apples. The best apple cider vinegar is unfiltered and unpasteurised. With extra processing many of the beneficial nutrients may actually be removed.Taking 1 or 2 teaspoons of apple cider vinegar before each meal is one way which can assist in gradual weight loss.It is not scientifically understood exactly how apple cider vinegar works as a weight loss aid. There are many theories out there about why it makes a great weight loss aid. One theory is that it works as an appetite suppressant.

It can be easy to take apple cider vinegar in a cup of herbal tea. Mixing in a little freshly squeezed citrus juice and honey makes it all the more drinkable!


Whole Grains

Oats, brown rice, quinoa are just a few terrific whole grains which can enhance your diet. Oats are very rich in fibre. Just one serving of oatmeal can keep your stomach full for a very long time. Complex carbohydrates are healthy carbohydrates. Adding oats to your diet can improve your metabolism and help you burn fat.

Brown rice is much healthier then white rice. It is a low energy density food.

Quinoa is more like a vegetable than an actual grain. For centuries it has been a staple in South America. It is very rich in protein and can leave you feeling satisfied.


Chili Peppers

Capsaicin is what gives chili peppers their spicy heat. It may also help prevent obesity. It stimulates burning energy for your metabolism. White fat may be transformed into brown fat when you consume chili peppers. White fat stores energy, but brown fat is thermogenic and helps burn away stored fat. The more brown fat you have on your body, the more calories you will burn. Brown fat may also improve insulin sensitivity in your body.

These are just a few suggestions to get you started! Once you start making healthier food choices you will acquire a taste for these foods.


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    • Zola Mars profile image

      Lydia Workman 2 months ago from Canada

      The way it works is that hot foods with a lot of spice burn calories because our body uses energy to cool down. This weight loss trick is only going to work for people who aren't used to spice though. I am glad you liked my article, Jean!

    • Snakesmum profile image

      Jean DAndrea 2 months ago from Victoria, Australia

      Very interesting. I didn't realise that some of the foods mentioned were good for a weight loss diet, and the only thing here I don't like is chilli!

      Shall have to eat more legumes, so lucky it's Summer here and they will go well with salads.