100 Healthy Foods to
Eat to Lose Weight
I recently discovered this list on www.coachcalorie.com. I'm sure those of you who know me or train with me will understand why,
then, I literally screamed when I saw this list!
I'm shocked that anyone would compile a list like this and propose
that these foods actually help you lose weight! I couldn't let it go.....so, as you'll see, my narrative and comments are in RED after each item described. I stopped at 20, so frustrated with the author that I simply couldn't go on. You get my drift.
1.
Ground Beef - this is a staple in my house. We use 95% lean grass-fed beef.
The grass-fed beef is higher in vitamin E, beta-carotene, vitamin C, omega-3s,
and conjugated linoleic acid (CLA). Are you friggin' kidding me?? Bison contains less calories, fat and cholesterol than beef,
pork or chicken. And at the same time more iron (great for women especially) and
vitamin B12 than its “competitors”. In addition, their environmental factor is
also favorable compared to commercial beef since they are generally grass-fed,
require less water and are also less prone to illness. Also higher in Omega-3's & 9's. See Chart: http://www.chow.com/photos/457915
2.
Grapes – high in resveratrol,
which is a phytonutrient shown to increase longevity. Great, but I thought weight loss was the goal
here. Grapes are the 2nd highest in
sugar content, figs being the highest.
See: http://www.fitsugar.com/Sugar-Content-Fruit-20134844
3.
Brussels Sprouts – high in vitamins K and C, this cruciferous vegetable improves
the stability of DNA in our white blood cells.
Okay, I agree, Brussels
Sprouts are good for you.
4. Whole Wheat - whole wheat is tricky because it is usually
accompanied by several other processed ingredients. Ideally you’d want to stick
with products that are 100% whole wheat, and that is it. Oy Vey!
Whole wheat has been called "the Perfect Chronic Poison" by
Dr. William Davis, a cardiologist who wrote a book about wheat. Whole GRAINS are far better, but again, knowing
which grains have been "hybridized" (not GMO...something much, much
worse!) is key. Davis said that the
wheat we eat these days has many new features, such as there's a new protein in
this "wheat" called gliadin.
It's not gluten, it's an opiate! "This (gliadin) binds into the opiate
receptors in your brain and in most people stimulates appetite..." Doesn't
sound like a great food for weight loss to me!
5.
Chicken – a staple in nearly
every weight loss program. It’s low in fat and high in protein – a winning
combo. When attempting to lose
weight, you always want to eat proteins that have a high absorption rate. Chicken is not the best choice. #1 would be Fish and #2 would be Whey protein
with proteolytic enzymes,
not just plain whey protein. Proteolytic
enzymes (digestive enzymes) can increase absorption rate of the whey protein by
nearly 80%! http://www.precisionnutrition.com/rr-whey-too-much
6.
Pineapple - they’re high in vitamin C. Our family eats them regularly as a
fruit serving at dinner. Kids love it. See #2 above. I'm starting to think the author of this list know
NOTHING about nutrition. Pineapples
aren't even on the top 10 list of foods with the highest vitamin C...not that
Vitamin C has anything to do with weight loss.
7.
Green Peas - contains a polyphenol
called coumestrol, which can protect against stomach cancer. Also contains
several other antioxidants with anti-inflammatory properties. Again, greens are GREAT.
8.
Asparagus - rich in inulin, a
prebiotic that supports our digestive tracks.
Love Asparagus!
9.
Pumpkin Seeds – these seeds taste
great and are a good topping to salads. Seeds and Nuts are fats, which are essential in
our diet for digestion and brain function.
Do they help you lose weight? No.
10.
Turkey – a great lean source of
protein you can eat year round for variety.
Just as with Chicken,
remember to buy ORGANIC, free range, hormone free and antibiotic free Turkeys.
11.
Lemons/Limes - add a couple to your water for added flavor and taste bud
stimulation. Really? I
think they're reaching here.
12.
Yams – yams are very water dense, and are
low-glycemic – providing for a very satiating meal. Yes, yams are a great choice for a carbohydrate,
but only eat 1/2 at a meal with the skin.
Best if wrapped in foil and baked for an hour.
13.
Eggplant – rich in nasunin, a
flavonoid antioxidant that scavenges free radicals and protects brain cell
membranes. Yes - Eggplant is a low-carb, nutrient-dense, calorie-poor food. Also it's low glycemic, which is essential for weight loss.
14.
Plums – the skin of plums are
high in the antioxidant phenols neochlorogenic and chlorogenic acid. See #2
15.
Salmon – an excellent fatty
fish that’s high in omega-3 fatty acids and vitamins D and B12. I couldn't agree more...however WATCH OUT - New GMO Salmon is on the
way to your market and it's Franken-Salmon!
(grown in 1/2 the time and made twice as big in a fish farm - read: lots
of antibiotics)
16.
Celery – makes a great snack
when dipped in all-natural peanut butter.
Also the most toxic of all
vegetables. Celery has been studied and
found to hold on to 72 carcinogenic toxins.
17.
Sunflower Seeds – high in Vitamin E and a good snack to bring to the movie
theater. Yeah, if all you want to eat during the movie is "fat". Try taking a bag of Sugar Snap Peas instead. Cold, crunchy and sweet with nearly zero
caloric effect and zero glycemic effect on the body.
18.
Papaya – very high in vitamin
C, and contains a digestive enzyme called papain. Um, apparently this author didn't know that Papaya is now an exclusive
GMO grown in Hawaii and the US and Canada are the ONLY COUNTRIES in the world
that import it for consumption. No other
country will allow Hawaiian Papayas to be consumed.
19.
Cabbage – a good source of
sinigrin, which has cancer preventative properties. I thought we were talking about weight loss. In any case, cabbage
has very little caloric value and can be added to anything you like, tacos, salad,
soup, but be ready to be a little "noisy" in the restroom.
20.
Butter – most people think
butter is unhealthy because of its saturated fat content. In moderation
however, it contains valuable fatty acids like CLA. It is also great to cook
with because of its ability to remain stable under high temperatures. Let's face it, nobody's getting fat eating fats, they're getting fat
eating sugar and foods with little to no nutritional value (i.e., fast foods). If you eat 1 T of butter a day, you aren't
going to get fat. It's a far better choice
than the chemically designed "fake" butters and margarines on the
shelves. But for me, I always stay away
from anything from a cow. Make that your
mantra and you'll feel better all around, not just in your waistline.
Take a look at the remaining 80 foods and write your own comments!
I want to hear what YOU THINK!
1.
Ham – not the leanest of
meats, but still OK to eat in moderation.
2.
Kiwi – high in vitamin C and
phytonutrients that protect DNA.
3.
Chickpeas – very high in insoluble
fiber, and very low-glycemic. Great for filling you up, making hummus.
4.
Cashews – most of the fat in
cashews is oleic acid, which has been shown to be cardio protective.
5.
Garlic – a great way to add
flavor to meals. It’s also high in sulfur compounds that help keep blood
pressure in check.
6.
Eggs – a cheap form of
protein it’s rich in choline, which can
reduce inflammation markers like C-reactive protein.
7.
Collard Greens – one of the healthiest
foods in the world. Packed with vitamins K, A, and C, and is great at lowering
cholesterol levels.
8.
Cheese – rich in calcium and
helps prevent bone loss.
9.
Zucchini – has many carotenoid
antioxidants and can be creatively cut up into noodle shapes and used as pasta.
10.
Scallops – a good source of
protein, vitamin B12, and selenium.
11.
Lentils – a great source of
protein for the vegetarian. Packed full of fiber, molybdenum, folate, and
magnesium.
12.
Pears – contain flavanoids
associated with a decreased risk of type 2 diabetes.
13.
Milk – high in vitamin D,
calcium, and CLA. An easy and cheap way to get in protein. Lactose intolerant
people may want to avoid.
14.
Raisins – good source of
antioxidant phenols. An easy snack for on-the-go situations.
15.
Wine – moderate consumption
reduces risk of cardiovascular disease. It also contains resveratrol – the
purported longevity antioxidant.
16.
Beets – red pigments are high
in belatins, which have anti-inflammatory properties.
17.
Greek Yogurt – a highly versatile
food. Can be substituted for sour cream in recipes. You can also make a ranch
dip by adding spices like garlic, onion, salt, pepper, parsley, and celery
seed.
18.
Green Tea – one of the healthiest
drinks in the world. High in EGCG, which gives tea its anticancer properties.
19.
Grapefruit – great source of
vitamin C and the antioxidant lycopene.
20.
Beans – a good high fiber, low
fat, high protein food. Perfect choice for vegetarians and meat eaters alike.
21.
Cod – lowers cardiovascular
disease risk via its omega-3, vitamin B12 and B6 content.
22.
Chia Seeds – high in omega-3s, it
supports heart health, and helps improve insulin sensitivity.
23.
Artichokes – rich in antioxidants,
it helps increase bile flow, and it can potentially regenerate liver tissue.
24.
Cherries – contain phytonutrients
like anthocyanins, which are powerful antioxidants responsible for giving
cherries their color.
25.
Sweet Potatoes – one of if not the
highest source of beta-carotene in our diets. Slice them up, sprinkle them with
cinnamon, and bake them to make cinnamon sweet potato fries.
26.
Almonds – high in healthy fats
that lower LDL cholesterol.
27.
Flaxseeds – a plant source that’s
extremely high in omega-3 fatty acids. I put a tbsp in my protein smoothie. You
can also use flax oil for a potent source of omega-3 fatty acids.
28.
Walnuts – great source of
vitamin E (alpha-tocopherol). Also provides one of the highest sources of
omega-3s in a nut.
29.
Peanut Butter – the ingredients should
only say peanuts, and possibly salt. Who doesn’t like peanut butter?
30.
Coffee – is packed with
antioxidants, and can be beneficial for helping you lose weight.
31.
Spinach – an ultimate superfood.
Ranks among the top 10 of the majority of nutrients. Use as a salad base or add
a handful to your smoothie (you can’t taste it, promise).
32.
Pistachios – good source of healthy
fats and vitamin B6.
33.
Pomegranate – punicalagins, which
are only found in pomegranates, lower blood pressure and protect blood vessels.
34.
Seaweed – good soluble fiber
source, and rich in minerals.
35.
Broccoli – one of a handful of
veggies that are high in vitamin C. Has numerous antioxidant properties.
36.
Dark Chocolate – dark chocolate is full
of antioxidants. Aim for cacao contents above 70%.
37.
Pumpkin – high in fiber and
vitamin A, which will keep your vision sharp.
38.
Radishes – contain
isothiocyanates, which can protect against cancer.
39.
Cauliflower – cruciferous vegetable
that’s high in vitamin C. Also, it has cancer preventative qualities. Ricing
cauliflower gives you a low-carb rice alternative.
40.
Strawberries – high in vitamin C and
cardio-protective antioxidants.
41.
Bananas – packed with potassium,
and makes a great base to a smoothie when you slice them up and freeze them.
42.
Steak – yup, even a good steak
is OK in moderation. Leaner cuts like sirloin are a good pick.
43.
Turnips – rich in glucosinolate,
which help the liver process toxins.
44.
Honey – nature’s sweetener. It
has many enzymes that are beneficial to your health. Go raw and unfiltered.
45.
Cranberries – protects against
urinary tract infections via its proanthocyanidins content.
46.
Oats – a good breakfast
choice. Pick steal cut oats or regular over instant, as they will provide you
with a slower release of glucose into the bloodstream.
47.
Brown Rice – brown rice keeps the
nutritious bran and germ layer intact, unlike its white rice cousin.
48.
Corn – why not pop some
popcorn for a healthy, low-calorie snack?
49.
Apples – a good source of
fiber, and its skin is high in polyphenols.
50.
Oranges – like most citrus fruits,
it’s high in vitamin C. Also contains many phytonutrients.
51.
Kale – considered a superfood
by many. High in vitamin A and K. It also helps detox the body.
52.
Bacon – What? Bacon? Healthy?
Like nearly every whole food, in moderation, bacon can add some flavorful
goodness to your diet.
53.
Blackberries – high in fiber, and
they reduce inflammation via their anthocyanin content.
54.
Onions – they add great flavor
and are high in polyphenols.
55.
Spaghetti Squash – a perfect low-carb alternative to pasta. I even think it tastes
better!
56.
Tomatoes – its skin is a rich
source of lycopene, and the tomato as a whole is packed with phytonutrients.
57.
Green Beans – low in calories and
high in carotenoids and flavonoids.
58.
Edamame – a rich source of
isoflavones, which can reduce your risk of cardiovascular disease and cancer.
59.
Apricots – a source of
beta-carotene and fiber.
60.
Cucumbers – contain lignans that
reduce your risk of cardiovascular disease and cancer.
61.
Carrots – an extremely rich
source of beta-carotene, which is good for the health of your eyes.
62.
Peppers – they have one of the
most concentrated amounts of vitamin C per calorie than any other food. Their
varied skin pigments are also antioxidant rich.
63.
Avocados – full of healthy fats
like monounsaturated oleic acid. High in fiber too. Try mixing avocado and greek
yogurt together for a nice creamy sauce.
64.
Blueberries – a low-glycemic fruit
that’s high in antioxidants that protect against neurodegenerative disease.
65.
Quinoa – one of the few grains
considered to be a complete protein source.
66.
Pork – a fattier meat, but
good in moderation if it fits into your calorie allotment.
67.
Mushrooms – good for immune
support. I recently started putting shiitake mushrooms in my fruit smoothie.
For someone that hates mushrooms, I couldn’t taste them at all – win/win.
68.
Spices & Herbs – basil, cinnamon, thyme – you name it, it’s healthy for you. A
great way to add low-calorie flavor to your meals.
69.
Mangoes – the phytonutrients in
mangoes can protect against cancer.
70.
Shrimp – rich in the
antioxidant astaxanthin, which protects against inflammation.
71.
Tuna – a good source of the
omega-3 fatty acids EPA and DHA. Omega-3s from animal sources don’t have to
undergo the conversion process like plants do.
72.
Olive Oil – plenty of healthy fat
and phytonutrients here. Use it to cook with or as a salad dressing. Try
picking the unfiltered kind. I prefer Coconut oil in many cases.
73.
Peaches – contains chlorogenic
acid, which is a powerful free radical scavenger.
74.
Coconuts – high in healthy fat
(MCTs), vitamins, minerals, fiber, and antioxidants. The health benefits of
coconut are too numerous to list.
75.
Watermelon – like tomatoes, it gets
its red color from the antioxidant lycopene.
76.
Buffalo – a nice lean source of
red meat that’s packed full of fat-soluble vitamins.
77.
Pluots – scavenge free radicals
via their chlorogenic acid antioxidant content.
78.
Water – obviously not a food,
but no list is complete without water. Water is in every single food on this
list, and should be the staple of your liquid intake. It makes everything in
your body work more efficiently.
79.
Alfalfa Sprouts – full of enzymes and antioxidants that help assimilate nutrients
and protect against cell oxidation.
80. [Tell me your favorite "fat burning" food below!]
Here's a link to "The Dirty Dozen" , foods you need to be buying ORGANIC whenever possible.
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