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Foods that support healthy weight loss | Healthy Eating

Typically, foods that promote weight loss are those which are high in fibre and therefore keep you feeling full for a long time. Another thing you should be looking out for during your food shop is foods that have a low calorie to protein ratio.

Weight loss staples

  1. Chickpeas

    Chickpeas are great because they are full of fibre, minerals, and vitamins. The protein and fibre that they are made up of help to slow digestion leading to the feeling of fullness. In fact, it has been found that people who consume chickpeas regularly are 53% more likely to be fit with a lower body mass index. A meta-analyses study found that consuming chickpeas every day increased weight loss by 25%[1]. Turn them into hummus, throw them in a curry or use them in place of potatoes and pasta.

  2. Celery

    You may have heard that celery has negative calories, meaning that you burn more calories eating it than it contains, but is that true? At roughly 6 calories per medium celery stick, the calories are incredibly low, but unfortunately the body burns fewer than 6 calories digesting it. In fact, there is no such thing as negative calorie foods. However, given the incredibly low calorie content, thanks to its high water density, it is pretty close, making it a great snack option. Snacking on vegetables in general is a highly beneficial to weight loss due to their high fibre, high water, low calorie, vitamins and minerals.

  3. Chia seeds

    Chia seeds are small black seeds that you can sprinkle over your yogurt or in a salad (or whatever you fancy really). Over the past few years, they have gained a lot of exposure due to being hailed as a superfood[2]. Adding chia seeds to a dish is a quick and easy way to add fibre, protein, and antioxidants.

  4. Oatmeal & Greek yogurt

    They make a great, filling breakfast if your goal is to lose weight and stay healthy. With no added sugar and low calories, oatmeal makes a great base, with Greek yogurt upping the protein. Try to opt for fat free Greek yogurt for a lower calorie count.

Drinks

It is not just food that can help you lose weight, drinking tea can do wonders for your waistline too.

  1. Green tea boosts fat-burning hormones such as norepinephrine[3] however there is a lot of debate around whether it contributes to weight loss
  2. Oolong tea has been shown to enhance weight loss by improving fat burning and speeding up metabolism[4].
  3. Water may help you reduce your calorie consumption. Ever noticed that you do not feel as hungry after a drink?

Sweet treat

  1. Dark chocolate- there has been a lot of research into the benefits of chocolate because everyone is desperate to prove that it is good for you. And we are in luck; studies have found that dark chocolate can aid weight loss. A study by Queen Margaret University found that dark chocolate reduces the absorption of fats and carbohydrates[5]. The monounsaturated fats in dark chocolate also boost the metabolism. Remember though, to promote weight loss it must contain at least 70% cocoa; this means milk and white chocolate do not count.

Healthy eating is about more than just weight loss though. If you’d like more advice to Manage Your Weight or Eat Better, you can join One You Leeds’ free courses with trained Health Coaches, who will help you to achieve and maintain a healthy balanced diet.

[1] https://www.healthifyme.com/blog/chickpeas-benefits-weight-loss-and-healthy-recipes/

[2] https://www.everydayhealth.com/diet-nutrition/diet/chia-seeds-nutrition-health-benefits-how-cook-more/

[3] https://www.healthline.com/nutrition/green-tea-and-weight-loss#how-it-works

[4] https://www.healthline.com/nutrition/weight-loss-tea

[5] https://www.healthifyme.com/blog/5-ways-dark-chocolate-can-help-you-lose-weight/