Amanda Dietz

Science Backed Weight Loss Tips

Get a piece of paper and a pen out, stretch your finger muscles, and call a babysitter for the kids, because you’re about to be racing off to the grocery store in search of these 7 healthy foods:

  1. Leafy Green Vegetables – These bad boys are the real deal. Back in the day when I was unhealthy and overweight, I ate exactly 0 green veggies. Ever. After a little bit of research, I learned that they were basically one of the best things you could eat, and started eating more of them. I started with Broccoli, and didn’t really make any progress to other green vegetables for a couple of years. But hey, some green veggies is better than no green veggies, am I right? Some of the health benefits include:
    • Being high in fiber, which not only helps your digestive health, but also keeps you feeling fuller, which means you’re less likely to eat and eat and eat.
    • High levels of many vitamins such as vitamin A,C, and E. These vitamins are responsible for eyesight, tissue growth and repair, cancer prevention, etc, etc. The list goes on and on, and if you’re interested to learn more you can do so by clicking here.
    • The final reason leafy green vegetables are #1 on my list of 7 healthy foods is simple, they are VERY low in calories. A cup of spinach is something ridiculous like 50 calories. If your goal is to lose weight, up your intake of leafy greens.
  2. Eggs – Eggs are one of my go-to foods when I’m feeling uninspired and can’t really be bothered cooking anything. They’re so versatile that you can do basically anything with them. Fry them, boil them, mix them up with milk and cheese, and the list goes on and on and on. But eggs have more going for them than simply being really easy to make, they’re also really good for you. Not only are they high in protein, vitamins and minerals, and good fats, but they also contain the antioxidants Lutein and Zeaxanthine, which protect against the eye diseases Macular Degeneration and Cataracts. Oh yeah, they’re also pretty low in calories and taste fantastic.
  3. Almonds and Walnuts – Almonds and walnuts, or any nuts really, get a lot of hate about being high in fat. What a lot of people fail to realize, or just choose not to, is that these are healthy fats. This article goes on to explain why almonds, and the fat from almonds, are actually good for you. Almonds and walnuts (and even peanuts, brazil nuts, and cashews) are a perfect choice when you’re feeling like a light snack, and as long as you aren’t eating more than 100g or so you don’t have to worry about the calories or fat.
  4. Chicken – Chicken is probably my favourite food ever. I love cooking it up with some soy sauce, garlic, mustard, and lemon juice and eating it with brown rice. It’s incredibly high in protein (~90g protein in a 300g breast), AND it’s relatively low in calories. Did I mention it’s delicious?
  5. Tuna – Tuna is the poor mans chicken. It’s cheap, high in protein, and pleasant tasting. Not quite as nice as chicken, and not quite as high in protein, but it is much more filling and lower in calories, so it is probably a better choice if you’re trying to lose weight. Not to mention the omega 3 fatty acids, “the essential fatty acids”, which contribute to good brain health.
  6. Oatmeal – Oatmeal, otherwise simply known as oats, is widely regarded as one of the healthiest breakfasts available. Like eggs, you can make it a whole bunch of different ways. You can have it hot or cold, with fruits and nuts mixed in, with milk or with yoghurt, the possibilities are nearly endless. Low in calories, very filling, tastes delicious with sliced banana and almond milk.
  7. Fruits and Berries – Fruits and berries as a group is a very broad range of food, but there are some overlapping positive qualities that they all have in common. They taste reaaaaaaaally good. Well, most of them at least. As a group, they’re also high in fiber, antioxidants, vitamins, and minerals. Some fruits are high in sugar, so it’s best not to overdo it. The government (well, mine anyway) recommends 2 cups of fruit a day. I can personally say I eat between 2-3 cups of fruit a day, usually consisting of banana, apple, kiwi fruit, pineapple, orange, and watermelon. You can also mix them in with your oats if you eat oats (and you should!)

So that’s my list of 7 healthy foods. There are heaps of different foods that didn’t make the list, and that doesn’t mean they aren’t healthy, I just thought 7 was a good number to base a list around.

Heaps of these foods go well together, and if you are feeling up to it you should totally experiment and get your cook on. I know chicken goes great with broccoli and beans, placed on top of a fried egg which in turn is on top of a bed of brown rice, with a garlic, lemon, and soy sauce concoction drizzled over the top.

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