By now most people are pretty well versed in what foods to avoid if they want to lose weight: sugars and other processed carbohydrates, saturated fats, excessive alcohol. But what about the foods you may not be including in your diet that you should?
While there is no such thing as a miracle weight-loss food, replacing what you’re already eating with more nutrient-dense foods can increase satiety, or the feeling of fullness, with fewer calories consumed, thus leading to decreased calorie consumption without feeling like you’re missing out. According to Marianne McGinnis in an article for Prevention, consumption of foods containing monounsaturated fatty acids and whole grains, like many of these nutritional alternatives, can be very effective at reducing belly fat while helping you feel fuller.
What to Drink That’s Good for You, Too
A great place to start getting healthier calories is in the beverages you drink. The number one beverage you likely need more of is water. Water is not only calorie-free; it’s essential for maintaining a number of bodily functions. Those who drink a lot of soda or other caffeinated beverages are prime candidates for increased water consumption. Consider replacing one can of Diet Coke with a 12-oz glass of water.
Coffee and tea are also healthful, potentially calorie-free beverage options, provided that you watch what you put in them. To get the benefits of the antioxidants found in coffee and tea (called polyphenols and phenols, respectively) without all the calories, consider additives like skim milk and sugar substitutes.
Speaking of milk, skim is definitely the way to go. It’s only 90 calories per 8oz serving and contains 8 grams of protein, making it an excellent component of a pre- or post-workout snack. If you’re not into drinking milk like you did as a kid, you can get it by eating cereal, adding it to your coffee, mixing it into a smoothie, or eating it in some other form like nonfat yogurt.
Finally, if you drink alcohol, consider replacing relatively higher-calorie mixed drinks and beer with a glass of red wine (120 calories for 5 ounces). You’ll get the antioxidant benefits (polyphenols, again), and studies have long shown a link between wine consumption and heart health. And according to Suite contributor Brett McKenzie, new studies show that these polyphenols “may help prevent brain tumors and neurological disorders like Alzheimer's” as well as memory loss.
The Right Carbs to Eat
It seems people are still confused over what carbs constitute the “right” carbs. Foods containing complex carbohydrates (versus those with simple carbs like sugar and white flour) are the most nutrient-dense and take longer for the body to digest (therefore requiring more energy, or calories, to do so). So where can these be found?
- Look for breads and pastas with “whole wheat flour” listed as a main ingredient, rather than those containing white or “enriched” flour.
- Vegetables and legumes are also a good bet since they’re generally rich in fiber, which aids digestion and adds bulk to food without adding calories.
- Choose oatmeal and cereals rich in hearty grains like bran, wheatgerm, and buckwheat, with a sugar content below 15g per serving.
Note: Simple sugars shouldn’t be eliminated altogether, since they fuel our muscles and central nervous system. Just look for them in foods that are rich in vitamins and minerals, like fruit, milk, and yogurt, as opposed to empty-calorie foods like cookies or candy.
Fat is Good for You!
This one’s a no-brainer: look for foods containing monounsaturated fats or polyunsaturated fats instead of saturated fats or trans fats. Unsaturated fats are found namely in fish and plant products and perform many helpful functions in the body like lowering LDL cholesterol. Here is a list of foods high in “good” fats; try to incorporate them into every meal to increase satiety and add flavor.
- Sunflower, safflower, canola, vegetable, and olive oils
- Macadamia nuts, walnuts, pecans, and almonds
- Avocados, soybeans, and olives
- Fatty fish (contain Omega-3 fatty acids) like salmon, herring, albacore tuna, and mackerel
Round out your diet with lean sources of protein like poultry, lean cuts of beef and pork, and beans, and you’ll be well on your way to a leaner you!
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