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How to Lose Weight: What Foods Should You Eat Every Week

Oct 12

How to Lose Weight: What Foods Should You Eat Every Week


While no one food can make you lose weight, there are healthy foods that can help. These foods can be delicious additions to meals or snacks and are rich in protein or fiber (or both). These nutrients help us feel fuller for longer periods of time. It is easy to make the most of your meals by including them on a weekly schedule.


Chia Seeds

Fiber is the key to weight loss. Fiber is good for us because it slows down digestion and makes us feel fuller longer. This is particularly important when we are trying to reduce our calorie intake. About 2 tablespoons of chia seeds provide 40% of your daily fiber requirement. They can be easily incorporated into breakfast, snacks, and desserts like a berry jam, morning pudding, and energy balls. Chia seeds are a great food for helping you to go to the toilet.


Oily Fish


The Dietary Guidelines for Americans recommends two servings of seafood per week. The Omega-3 fatty acid found in seafood such as salmon, sardines and tuna can help reduce body fat and support heart and brain function. Seafood is high in protein which allows us to eat more. Although fresh fish is delicious, it can be expensive to purchase every week. Frozen fish fillets and shrimp are often cheaper, making it easy to make salmon patties, sardine toast, and classic nicoise. Don't forget canned seafood.


Cruciferous Vegetables


All cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, and dark leafy leaves like kale, arugula, and other cruciferous veggies. There are many health benefits to these vegetables, and evidence is mounting that regular consumption of them can reduce the risk of developing cancer or inflammation. These vegetables are low in calories, and high in carbohydrates, making them a great non-starchy addition to any diet. These vegetables can be easily incorporated into your weekly menu. These vegetables can be blended into smoothies, used as a base for meal-prep or low-carb meals, or used as a substitute for grains.


Complete Grains


Many people believe that they must avoid carbs such as bread, pasta, and rice when trying to lose weight. This is not true if you eat whole grains most days. Whole grains such as brown rice, whole-wheat pasta, and quinoa are rich in fibre, vitamins, minerals, phytonutrients, and help us feel full. While our bodies and brains are drawn to carbohydrates for energy, these foods contain protein and healthy fats, which will reduce cravings for sugar and refined carbs, which can hinder weight loss efforts.




Like vegetables, fruits are a great addition to any healthy weight loss program. Because they are inexpensive, can be kept in the fridge for several weeks, and make great snacks, apples are a good option to keep on hand throughout the week. They can be incorporated into meals, or you can use them as a creative ingredient. You can enjoy apples in salads, toast, soups, and smoothies. Because of their high water content, and fiber, apples are low in calories. However, they can be satisfying and filling. Research suggests that these elements could play a role when it comes to weight loss.


Fermented foods


Gut health is hot right now and for good reason. A healthy intestinal balance may help to reduce fat and support immunity. Prebiotics (such as bananas, asparagus and beans) are important for healthy gut bacteria. You should also eat a few probiotic-rich foods every day. Probiotic-rich foods include yogurt, sauerkraut and kombucha as well as tempeh and kefir.




Any type of nut can be included in a healthy weight loss diet. They are full of healthy fats, fiber, and protein, making them satisfying and filling. A serving of nuts (about 14 cups) can contain between 160-200 calories. It is important to control your portion sizes. With a 160-calorie serving, pistachios are one the most low-calorie nuts. Pistachios are delicious and have many health benefits. Research shows that these delicious green nuts may help reduce type 2 diabetes, improve intestinal health, and lower cholesterol. You may be able to eat them twice a week, which can help you keep from gaining weight. We recommend buying pistachios in their shells. This will promote mindful eating and encourage snacking.




When it comes to weight loss, the egg is the best protein. When eaten as a breakfast meal, eggs have been shown to help with weight loss. Eating enough protein-rich foods such as eggs for breakfast can help you avoid late-night snacking. These are also affordable and flexible enough to make meals ahead of time for lunches and snacks on the weekdays or top off a power bowl for dinner.




Avocados are included in nearly every diet plan. Why is this so? Avocados have a buttery texture which adds richness and nutrients to foods and snacks. Research shows that avocados are more caloric than other fruits or vegetables. However, avocado-eaters (those who consume roughly half of an avocado per day along with a balanced diet) have lower body weights. Avocado toast is always a hit, but there are many other ways you can enjoy avocados throughout your day.


Dark chocolate


To be precise, chocolate. Here's why: Healthy weight loss that is both manageable and healthy is more likely to work. Research shows that severe cravings for certain foods or food groups can result in binging and a lack of motivation to eat after a period of abstinence. You may be able to stick to your weight loss plan by including foods you love but didn't know were allowed, such as chocolate. A small amount of dark chocolate (at minimum 70% cacao) could help you stay on track. It has mood-enhancing and heart-healthy properties.

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