Top 12 Foods that can Help Me Lose Weight

Author: Rod Ferris CPT (YMCA, ACE), CPAFLA

Introduction

There are many foods that can help you lose weight; many health professionals will tell you to eat by Canadas food guide which is an excellent start. The Canadas Food Guide recommends 8-12 fruits and vegetables, 5-10 grains, 2-3 meats and alternatives and 2-3 dairy depending on your age. While this is great for certain active people. There is too much focus on carbohydrates and thus will raise your insulin too much making it too easy to gain weight. We have put together a great list of foods that will compliment our other article similar to this one called foods that speed metabolism.

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1. Kidney Beans

Beans such as kidney beans are loaded in fiber and incomplete protein that can help you feel full longer. This will help you lose weight fast since you will not be craving something with lots of calories soon after.

2. Lentils

Lentils come in a few colors and shapes but are definitely one of those cheap, healthy alternatives to pasta that can help you lose weight due to its nutritional value. It is loaded with protein (incomplete), vitamin C, iron, potassium, phosphorus, magnesium and a good souce of carbohydrates.

3. Extra Lean Ground Beef

Ground beef can be purchased from any grocery store but is an extremely important part of any diet. While it's important to have red meat, it should be controlled to once every week. Red meat is a great source of creatine, iron, some b vitmains and most importantly a great source of protein. Please watch for the organic variety as many cattle are pumped with hormones and aren't always healthy when they are used for meat.

4. Feta Cheese

Feta is one of those cheeses that taste great, full of vitamins and minerals that you need to keep in shape and lose weight. Feta is an excellent source of protein, calcium, riboflavin, vitmain b12, phosphorus and many other important nutrients. Feta is a bit salty and should be used to add flavour to your food. It also is somewhat higher in fat (good and bad) so should be used sparely.

5. Fish Oil (UPDATE: Please read the latest study)

Fish Oil has got to be one of the greatest supplement inventions since creatine (even better actually). Fish oil has been shown to increase lean body mass, decrease cancer risk, improve your mind, help your joints and keep your eyes healthy. This should be part of everyones supplement routine along with Vitmain D. These two vitamins have countless research behind them and you'll regret NOT taking them down the road.

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6. Avocados

Avocados have gotten a bad wrap being associated with chips, fat and calories. While they are 'associated' with them they are also full with GOOD FAT, fiber vitamin k, iron, potassium, magnesium and many other important micronutients. These saintly fruits can be included on burgers, omlettes, and many other recipes.

7. Cucumbers

Cucumbers are one of those extremely important snacks because they are loaded with water, help keep you PH Neutral (they are basic), cheap, keep your mouth busy and are a source of vitamin K. While there are more important veggies to get like your bright orange ones, cucumbers shouldn't be discounted for weight loss as they are light on calories and when applied to your eyes after a long day on the computer make your eyes feel great.

Also see Negative Calorie Foods

8. Vinegar

Vinegar helps regulate glycemic index which is THE most important things to keep in mind when trying to lose weight. Losing weight requires that your glycemic index remains at a stable level, and while vinegar, cinamin, and a few other help do so anything high in simple carbohydrates raise GI. For more about glycemic index please read this article.

9. Steel Cut Oats

Steel cut oats are another one of those superfoods that everyone should have first thing in the morning every other day. Steel cut oats are chalk full of high quality complex carbohydrates,calcium, fiber and help keep your appitite in check during those long mornings at work. Steel cut oats are another one of those superfoods that everyone should have first thing in the morning every other day. Steel cut oats are chalk full of high quality complex carbohydrates, calcium, fiber and help keep your appitite in check during those long mornings at work.

10. Green and Black Teas

Along with green tea, black and ribose tea are LOADED with antioxidants and help increase your metabolism. Don't forget to drink enough water throughout the day as it does dehydrate you.

Meal Plan

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11. Apple Cider Vinegar

As discussed above apple cider vinegar is great to maintain a lean body by keeping your GI in check. You can purchase apple cider from any health food store.

12. Chicken Breast

Chicken breast should be a staple in anyones diet. It's lean, easy to make and you can find it cheap at the local supermarket. I prefer the bonless, skinless kind because it takes extra time to skin/debone it.

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Top 4 Food Timing Tips

Making sure that you eat these foods at the best times will also help you lose weight.

1. After workout carbohydrates
You should be eating most of your simple sugar carbohydrates after your workouts.

2. Protein can be eating at any time
You can have protein throughout the day at anytime. You should be ingesting 20-30 grams of protein at each session 4 times per day.

3. Eat a lot of fibre and nutrient dense foods
These foods will help you stay full longer and provide your body a good environment for weight loss.

4. Avoid foods that will spike your insulin
These foods like soft drinks, pizzas and a huge bowl of pasta won't help you stay at your optimal level of concentration or will it give you motivation to workout at a gym.

Log or Journal
While food is extremely important to help you lose weight so is keeping a log of your intake. When you ingest bad food it will remind you of those and help you stick to the plan. Logs are also great for your excercise or weight training.

Weight Loss Tips
Need other helpful tips to losing weight? Check out our complete article on 71 weight loss tips and secrets.