It would be great if there were certain foods that make you lose weight. The more you eat, the less you weigh.
While this might be a dream, there are several foods that you can consume that come very close to this ideal situation.
These are foods that react in a positive way with you hormones, and make losing weight much more achievable and speed up the process too.
There are also several foods that will make you lose weight by never eating them again.
Here we will take a look at the foods to chow down on, and the foods that should never pass your lips.
Foods to ditch
For many years now we have been surrounded by the same old dietary advice, despite mounting evidence that it is no longer good advice.
Everyone is all too familiar with the low fat, high carbohydrate, lean meat, low salt diet that has been said to be good for us for years.
It was way back in 1977 that the food pyramid was first published.
It suggested that we should all base our diets on carbs, an astonishing 6 -11 servings each day was suggested as being “healthy”
Following this dietary advice, type two diabetes rates went through the roof, and seems set to climb further unless people begin to understand this carb – insulin resistance link.
For more details about this read type two diabetes and diet
The rates of obesity began climbing at the same time, and are continuing to rise.
There is overwhelming evidence that a carb heavy diet is not healthy.
It causes not just weight gain but a very long list of health issues arising from inflammation.
So, should we ditch the carbs?
Yes and no.
Carbs found in vegetables and some fruits are complex carbs which contain starch and fiber.
They also contain many nutrients that contribute towards good health.
Complex carbs in vegetables should be included as often as possible.
Simple carbs are the sort of carbs that are best avoided altogether. They offer little or nothing in the form of nutrients.
They react with our hormones in a way that is going to leave us feeling hungry, prone to weight gain and more susceptible to developing health problems.
For a detailed explanation read:
Of the simple carbs there are three “foods” that should be avoided forever.
- Refined Grains
- Vegetable oils
Sugar is 100% simple carbohydrate. No vitamins, no minerals, no health giving properties whatsoever.
It is so devoid of any nutritional value that I’m struggling to refer to it as a food at all.
It’s in everything. Sweets, cakes, cookies and chocolate, where we’d expect to find it, and in plenty of things that we wouldn’t expect to find the sweetener.
It’s in sauces, bread, processed meats, ready meals, yogurt, cereal, protein bars and marinades.
It can legally be referred to under almost 60 different names including fructose, corn syrup, detrose, glucose, lactose, maltose, and sucrose.
Yet sugar is the main cause of inflammation, which leads to numerous serious health conditions.
Learn more about inflammation here.
One of the most simple and free things that you can do for your health and longevity is to give up sugar.
Never eat it again.
These are the refined grains. These should almost never be seen on your plate.
There are a lot of health benefits from reducing or giving up :
These foods are refined to the point that they contain almost no nutritional value at all.
They are often so lacking in minerals and vitamins that they have to be “fortified” with added vitamins, to have any claim to be food at all.
Most grain based foods have been manufactured to increase shelf life, leaving them devoid of nutrients such as protein, bran and germ.
Dr. Mark Hyman, author of The Blood Sugar Solution had a few things to say about wheat:
“This new modern wheat may look like wheat, but it is different in three important ways that all drive obesity, diabetes, heart disease, cancer, dementia and more. It contains a super starch, amylopectin A, that is super fattening, a form of super gluten that is super inflammatory, and [acts like] a super drug that is super addictive and makes you crave and eat more”.
A diet heavy in grains is going to make you fat and possibly ill.
Diane Roberts Stoler Ed.D wrote in The Resiliant Brain:
- Autoimmune conditions are the #3 killer in the U.S. after heart disease and cancer – grains have proteins that look like mammal proteins and trigger autoimmune diseases of any kind.
- 2 grams of grain flour has enough phytates to almost completely block zinc absorption.
- 35-45% older adults have zinc deficiency.
- In 3 ½ ounces of flour there are enough phytates to decrease iron absorption by 80-90
- Grains inhibit omega 3 fatty acid absorption – omega 3 fatty acids help control inflammation.
- Grain consumption increases blood acidity – then bones release calcium to neutralize the blood; the loss of calcium from bone contributes to osteoporosis and osteopenia.
For the sake of your health you want to aim to cut out grains and replace them in your diet with vegetables which contain complex carbs.
Reduce your total daily amount of carbs, we need nothing like the amount eaten today. Seriously consider swapping to a low carb diet, or the Keto Diet.
Vegetable Oils High in Omega 6 Fatty Acid
Some plant oils such as olive oil and coconut oil are healthy.
However, some oils are high in Omega 6 fatty acid. A high consumption of Omega 6 has been linked to an increased risk of obesity, heart disease, arthritis and inflammatory bowel disease.
When the ratio of omega 3 to omega 6 becomes unbalanced it has been shown to increase the risk of many chronic inflammatory diseases.
These include cardiovascular disease, obesity, inflammatory bowel disease (IBD), rheumatoid arthritis, and Alzheimer’s disease (AD) (1)
These oils are also high in polyunsaturated fats which become oxidated either during storage or inside your body.
They are hydrogenated and trans fats. Margarine is an example of a trans fat that you should never eat.
For your health it’s best to avoid these oils altogether.
Foods which help you lose weight
These are foods that are not simple carbs, grains or polyunsaturated, trans fats.
They are whole foods, nutritionally dense and naturally low carb. These sorts of foods do not cause a spike in blood sugar.
This is important because when something is eaten that sends blood/sugar levels high, the response is a correspondingly large dose of the hormone Insulin.
The presence of insulin is the signal to begin the process of storing fat.
The body will use the plentiful supply of glucose for all its current energy needs, and everything else will end up as extra weight.
When insulin levels drop after a few hours of a carb heavy meal, the effect is to feel tired and hungry, setting the scene for a downward spiral of unnecessary eating.
For this reason, low carb foods that are also able to deliver all the micro nutrients needed, should be your first choice.
These foods include all meats and fish which are naturally carb free.
However, to consume a well-balanced diet, you should also include these vegetables:
- Bell Peppers
Some foods are super healthy, help you to feel full for longer and will aid your weight loss
These are the super stars of the dieting world.
The nutritionally dense, low carb foods that are also satiating and will see you through to your next meal without the need for a snack.
These foods include:
- Hard cheeses
When you add meats (not processed meats) and fish to this list, you are well on your way to eating the most filling and diet enhancing foods that are available.
Include plenty of healthy olive oil, and you should not feel hungry between your meals.
When you eat in this way, you stabilize your blood/glucose, minimize your chances of inflammation and speed up the process of losing weight There are many foods to choose from that will help you to lose weight.
Whether you choose to go low carb or keto, by making the foods in the weight loss list the basis of your diet you will be on your way to success.
To make sure that you reach all your weight loss goals ensure that you include meats, fatty fish and above ground vegetables.
These foods have been proven to greatly increase your weight loss, and will prevent you from regaining your weight at a later date.
Eat reasonably and certainly don’t over eat, but don’t get too worried about calories.
You may want to read more about calories and why they are not the most important measure of a successful diet:
By mainly eating these foods you will be meeting all your nutritional needs, eating in a way that will keep you feeling full for longer, and reducing the times you feel hungry.
This is a great way of eating as it has a lot of health benefits too.
A diet based on these foods will reduce your chances of developing type 2 diabetes and will prevent or reduce the amount of inflammation in your body.
It is such a healthy way of eating, that you will probably want to stay with these foods even after you are at your target weight.