By Cara Murez HealthDay Reporter
When it comes to losing weight, certain foods have a reputation for being all-stars, providing for a body’s nutritional needs while helping keep a person fuller for longer.
“You’re looking at plant foods,” said Connie Diekman, a nationally known food and nutrition consultant and former president of the Academy of Nutrition and Dietetics. “You’re looking at whole grains, vegetables, fruit, beans, nuts, seeds.”
Though certain diets or special eating plans may limit some of these foods, a healthy diet can include all of them, with an eye toward portion size.
Here are some foods to eat to lose weight:
Whole grains
Whole grains haven’t been stripped of nutrients in processing, according to the Harvard T.H. Chan School of Public Health, in Boston.
Whole grains can also provide a nice balance between protein and carbohydrates, Diekman said.
From a weight-loss perspective, these foods contain fiber.
“Fiber fills us up and so therefore that blood sugar curve doesn’t drop as rapidly, so you don’t feel the need to eat as often,” Diekman explained.
Choices in this category can range quite a bit. There are lesser-known grains like quinoa, millet or bulgur, along with well-known whole wheat breads and pastas, brown rice and oatmeal.
Oatmeal got a shout-out recently from the American Heart Association.
“It has many, many good qualities,” said Candida Rebello, director of the nutrition and chronic disease research program at Louisiana State University’s Pennington Biomedical Research Center, in Baton Rouge.
While offering heart-healthy benefits, oats also are good for weight control because their fiber thickens in water and helps a person feel full longer.
“The key, when you look at the whole grains, becomes enjoyment,” Diekman said. A person might read that a particular grain is the best one, but “if you don’t like that food, it’s not going to work for you.”
Healthy fats
Healthy fat provides energy and also helps the gut absorb certain vitamins, according to the National Institutes of Health (NIH).
Healthy unsaturated fats include a variety of oils that are liquid at room temperature, such as olive, soybean, canola, peanut and safflower. The NIH also lists fatty fish as rich in unsaturated fats, including salmon, sardines and herring, in addition to avocados, nuts and seeds.
“Low-fat diets have the same effect on body weight gain or weight loss as higher-fat diets, or higher-protein diets,” said Dr. Frank Sacks, a professor of cardiovascular disease prevention at Harvard. “For weight loss, it’s about getting a handle on whatever foods in your diet are giving you excess calories.”
Healthy seeds include flax, chia, nuts, pumpkin, sesame and sunflower, according to the Cleveland Clinic. Most nuts are healthy, but it’s best if they’re unsalted or unsweetened, according to the Mayo Clinic.
Eating nuts makes a person feel full, Diekman said. Snack on them slowly to ensure portion control.
Fruits and vegetables
The key to getting the most out of fruits and veggies is substituting them for higher-calorie foods, the U.S. Centers for Disease Control and Prevention noted.
These foods provide many essential nutrients while also being low in fat, calories and sodium, according to the U.S. Department of Agriculture’s myplate.gov.
A person can fill up quickly on fruits and veggies because of their fiber and water content, but then get hungry soon after. Eat them with protein to stay fuller longer, Diekman suggests. Watch portion sizes on fruit because it does have a lot of natural sugar.
Aiming for seven to nine daily servings of fruits and veggies will displace other less healthy foods, suggests the Cleveland Clinic.
Legumes, lean proteins, plant-based proteins
A Danish meta-analysis of previous studies found that a vegan diet high in fruits, veggies, nuts, legumes and seeds could help a person lose weight and lower blood sugar. The researchers followed nearly 800 people for at least 12 weeks.
Legumes, such as a wide range of beans and peas, can prevent cell damage, fight disease and lower blood pressure and blood sugar, according to the National Library of Medicine.
Choosing foods that have a higher energy density, but fewer calories, can help with weight loss, according to the Mayo Clinic. In addition to many of the foods already mentioned, this includes plant and animal proteins, such as fish, lean meat and poultry, and low-fat and fat-free dairy products, such as yogurt, and egg whites.
Calcium-rich, plant-based foods can also meet some of these needs, including fortified tofu, almond milk and leafy greens.
“Healthy weight loss is achieving a weight that is a result of meeting your nutrient needs, getting regular physical activity, enjoying life and feeling good about yourself,” Diekman stressed. “A weight loss that eliminates, whether it’s food, friends, social life, is not where you want to be.”
SOURCE: Connie Diekman, food and nutrition consultant and former president, Academy of Nutrition and Dietetics
Foods That Aren’t as Healthy as You Think
- Reviewed By: Brunilda Nazario, MD
Bulletproof Coffee
Some foods we think of as super-healthy? Not so much. Like “bulletproof” or “butter” coffee, which blends coffee with grass-fed butter and MCT oil, a supplement often made from coconut oil. Fans say it keeps them full longer, helps their brains stay sharp, and boosts energy. Some research does back up these benefits. But the saturated fat in coconut oil and butter can also raise your cholesterol and your risk of heart disease.
Kombucha Tea
Kombucha is fermented black or green tea. It has a small amount of alcohol, less than most craft beers. Some studies suggest kombucha may lower inflammation and promote gut health. But its health benefits are still largely unclear. And some brands are high in sugar, so always check the label. Some experts say you can safely drink 12 ounces of kombucha a day. Pregnant women and young children, though, should stay away.
Coconut Oil
Coconut oil is high in saturated fat. Research shows it can raise your cholesterol. There’s also not much evidence for its rumored health benefits for things like weight loss and type 2 diabetes control. Try to limit saturated fat to less than 10% of your daily calories. Instead of coconut oil, try canola, olive, peanut, or sunflower oil, all of which have less saturated fat.
Gluten-Free Products
Gluten is a protein found in wheat, barley, and rye grains. You may think gluten-free eating is healthier. But that’s mainly true if you have celiac disease (an immune response to gluten) or are gluten-sensitive. Many commercial gluten-free products are high in refined carbs, sugar, and salt. And you may miss out on the B vitamins and iron that are often added to wheat. A gluten-free diet is not meant to help you lose weight.
Raw Milk
Some say this unprocessed milk prevents asthma, allergies, cancer, and heart disease. These claims are misleading. Also, raw milk carries germs like E. coli and salmonella that can make you sick or even kill you. Processed or pasteurized milk does have less vitamin C. But raw milk is not a major source of this vitamin. Overall, pasteurized milk has similar nutritional benefits to raw without the risks to your health
Impossible and Beyond Burgers
These plant-based burgers fit into a vegan or vegetarian meal plan. But they’re more of a splurge than a health food. The highly processed patties have about as many calories (240-260) and as much saturated fat (5-8 grams) as a lean hamburger. To boost nutrition, add veggies like spinach, lettuce, tomato, and onions, plus avocado or hummus for protein and fiber.
Smoothies
Some store-bought smoothies have lots of added sugar, little to no fresh fruit or veggies, and as many as 910 calories in a large serving. Skip them and blend your own. Focus on whole foods — kale or baby spinach for a veggie boost, low-fat milk or yogurt for protein, and a little fresh or frozen fruit for fiber and sweetness. And watch your serving size. Calories go down quickly when you drink them.
Granola
Granola may seem healthy because it’s made with high-fiber oats. But many brands contain coconut oil and loads of added sugar. Make your own with rolled oats, slivered almonds, shredded coconut, and a pinch of salt. Mix them with a little canola oil and maple syrup. Spread onto a baking sheet and pop into a 250-degree oven for 75 minutes. Let it cool, and store in an airtight container.
Processed Fat-Free Foods
Some fat-free foods, like plain yogurt and skim milk, are healthier. But often, fat-free products contain added sugar or corn syrup. Many also have chemical additives to make up for the missing fat. You need fat in your diet, for energy and to help you absorb vitamins. Avoid saturated and trans fats. But don’t fear the healthy kind from nuts, seeds, avocados, and fish like salmon and sardines.
Agave Sweeteners
These natural sweeteners come from the agave plant. They have a tad more nutrients, like iron, calcium, potassium, and magnesium, than table sugar. But they’re no healthier. Agave nectar or syrup has just as many carbs and calories as sugar, and 70%-90% more fructose. As with other added sugars, limit how much you take in. One teaspoon of agave sweetener equals a serving.
Energy Bars
Energy bars are a quick snack with a healthy reputation. But many are loaded with sugar, saturated fat, and processed add-ins. Look for bars with a short list of ingredients — things like nuts, dried fruits, seeds, and dark chocolate. And remember, they’re snacks, not meal substitutes. Aim for less than 300 calories per bar.
Medicine Net