11 Foods to Add to Your Shopping List if You Want to Lose Weight
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If you’re a weight loss novice, let’s be clear: the proven way to take off those extra pounds is by creating a slight calorie deficit. A healthy diet and regular exercise are the best ways to achieve gradual weight loss and avoid weight gain. But are there fat burning foods for weight loss?
Your gut reaction might be to avoid fats and carbs, and eat like a rabbit. However, fats are critical. In fact, they are essential to our diet. Along with carbohydrates and protein, fats are a macronutrient our bodies need to survive. Many aspects of our health rely on dietary fats. They help our bodies absorb fat-soluble vitamins A, D, E, and K, and are a source of energy.
Are you looking to aid your weight loss plan by adding healthy fats and healthful foods to your diet? Here are some options to load up on the next time you’re in the grocery store.
Avocados contain monounsaturated fats like oleic acid, which may have the potential to benefit your cardiovascular system. Adding avocados to salads may also have the potential to help your body absorb other healthy nutrients.
2. MCT Oil
MCT stands for medium-chain triglyceride and consists of a glycerol backbone with three medium chain fatty acids (MCFA). Don’t be alarmed at the reference to saturated fat. Foods that contain MCTs include:
- coconut oil
- palm kernel oil
Some research studies suggest that these fats may have the potential to increase fat burning thermogenesis, but to what degree is yet to be determined. While MCTs are healthy fats, it’s important to remember that all fats are calorie-dense.
3. Coconut Oil
While it also contains the MCTs capric and caprylic acids, lauric acid is the predominant type of fat found in coconut oil. Research suggests that the consumption of these and other MCTs may benefit a healthy gut environment and may support overall health and weight management.
Ghee or clarified butter contains higher concentrations of calories, fat, and vitamin A than run of the mill butter. It also provides more conjugated linoleic acid than butter, which has been researched for having a potential association with fat loss, with mixed findings.
5. Fatty Fish
Not only are fatty fish like salmon, mackerel, and sardines a healthy source of protein, but they also contain healthy omega-3 fatty acids— like ALA, DHA, and EPA. Research studies on Omega-3’s have demonstrated beneficial associations to overall health. As a bonus, consuming high-quality proteins like salmon, sardines, and mackerel are believed to increase feelings of satiety, which may contribute to healthy weight management.
A high-protein diet may help support your metabolism due to the increased thermic effect of protein compared to other macronutrients. And eggs are a healthy source of protein. They are a complete protein and contain less than 80 calories for a large egg.
Containing more essential amino acids than most plant-based proteins, quinoa touts nutritional density, and amino acid balance. With 2 grams of fat per 3.5 oz serving, this nutritional powerhouse contains vitamins and minerals like manganese and phosphorus.
8. Hemp Seeds
Hemp seeds—which, contrary to their name, are a nut—are made up of nearly 80% fat. They contain plant-based protein and are a good source of linoleic acid (an omega-6) and alpha-linolenic acid (an omega-3), which may have health benefits.
Adding grapefruit to your healthy diet might reap some weight-loss rewards. A medium-sized grapefruit contains about 4 grams of fiber, fiber-rich fruits have been associated with potential increases in overall satiety.
10. Low-Fat Yogurt
Aside from being a healthy source of protein, low-fat yogurt is a source of iodine, which may be associated with healthy thyroid function. Why is that important? Thyroid function is essential to a healthy metabolism. The only way for the body to get iodine is to consume it.
Apple cider vinegar contains acetic acid, a short-chain fatty acid. How does this impact your metabolism? Recent studies suggest that acetate may potentially play a role in reducing food intake by suppressing centers in the brain that control appetite.
How To Add These Foods To Your Diet
Ready to incorporate these tasty, healthful foods into your diet? Here are a few of our favorite recipes:
Poached Eggs with Asparagus and Mushrooms from Openfit
Scrambled Eggs and Avocado Toast from Openfit
Pumpkin Overnight Oats from Openfit
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