For most people, gaining weight is easier than losing it—and the most frustrating part? When they embark on a weight loss journey, they sometimes gain even more weight instead. Yikes! A big part of it is that people often don’t know the best foods for weight loss.
Because of this, countless weight loss ideas have been thrown around. One common myth is that you must eat only protein and completely avoid carbohydrates.
Another widely believed idea is to avoid eating after 7 PM. This notion is misleading because, as we know, the stomach doesn’t follow a clock. Instead, it processes food based on the total calorie intake over time.
Yes, carbohydrates are often associated with high calorie density but completely avoiding them is not sustainable. Eventually, you may give in and overconsume carbs, leading to even more weight gain. The result? More weight!
How to Achieve Weight Loss Effectively
The key to weight loss isn’t extreme dieting, fasting after 7 PM, or eliminating carbs. Instead, it’s all about maintaining a calorie deficit.
The good news? You can still enjoy carbs, eat after 7 PM, and lose weight if you remain in a calorie deficit. However, because eating in moderation can be challenging, we’ve compiled a list of foods you to consider for weight loss. you can eat at high volume while still maintaining a calorie deficit.
Best Foods for Weight Loss
Boiled Potatoes
Potatoes are an excellent choice for weight loss. They are highly nutritious, incredibly filling, and support metabolism. Due to their low-calorie density, you can eat a large portion without exceeding your calorie intake.
However, for effective weight loss, it’s best to consume them boiled or baked, as frying significantly increases their calorie content. You can enjoy boiled potatoes with grilled salmon and steamed broccoli or with tomato egg sauce.
Eggs
Eggs are another top choice for weight loss, and for good reasons! They are packed with protein and healthy fats, which help keep you full for longer. Additionally, eggs boost metabolism, meaning your body burns more calories digesting them. Like potatoes, eggs are very filling, allowing you to eat them in higher volume without worrying about weight gain.
You can enjoy eggs in multiple ways—scrambled, boiled, or as an omelet.
Chicken Breast
If you’re aiming to lose weight while building muscle, then add chicken breast into your diet. It is rich in protein, low in calories and fat, and significantly more filling than other chicken parts.
A grilled or shredded chicken breast meal ensures you don’t feel hungry later while also promoting muscle growth.
Fish
Aside from being easy to prepare, fish provides high-quality protein and essential nutrients like Omega-3 fatty acids, iodine, and selenium.
Omega-3s help in fat loss, while the high protein content aids in muscle retention. Moreover, most fish are naturally low in calories, which allows you to consume larger portions without overloading on calories.
Vegetables
Incorporating vegetables into your diet is one of the most effective weight-loss strategies—yet it is often overlooked. If you’re concerned about portion control, pairing your meals with fiber-rich vegetables like tomatoes, bell peppers, spinach, lettuce, and broccoli can help you feel fuller while consuming fewer calories.
The beauty of vegetables is that they contain minimal calories but add volume to your meals, making it easier to maintain a calorie deficit.
Image Credit: Valeria Boltneva
