7 Best Foods for Healthy Weight Loss
What is Healthy Weightloss?
Remember weight loss is largely based around the amount of energy that comes in being less than the amount of energy that you use.
Energy in refers to how much you are eating. Energy out refers to the amount of energy your body uses to function plus the energy used from movement and physical activity.
Healthy weight loss is sustainable and doesn’t require too much of a change to your lifestyle – this is is about 0.5 – 1kg per week. Weight loss should naturally happen from mainly eating healthy whole foods and reducing processed foods.
Unfortunately, there is no such thing as a food that will magically make you lose weight. No matter what you eat, if you eat too much, it will result in weight gain.
But, there are plenty of healthy foods that will help you lose weight and maintain that weight loss. The foods listed below will aid in weight loss with their high fibre content and other wonderful health properties.
So we say ditch the junk food and say hello to these nourishing delights.
Fill up on these healthy foods for healthy weight loss
Oats
Why? the fibre in oats are excellent for keeping you full, lowering blood cholesterol and stabilising blood sugars, which help with weight loss.
Perfect for: starting your day with creamy porridge or low sugar muesli!
Fruit
Why? low in kilojoules, high in fibre and antioxidants.
Perfect for: snacking!
Vegetables
Why? low in kilojoules, high in fibre and antioxidants.
Perfect for: filling up most of your plate for lunch and dinner!
Eggs
Why? low in kilojoules and high in protein which will help increase your metabolism and burn fat faster.
Perfect for: any meal – scrambled, poached or in a frittata!
Yoghurt
Why? high in protein, full of probiotics to keep your gut bacteria thriving.
Perfect for: breakfast and snacks with fruit on top!
Avocado
Why? high in fibre and healthy fats which keep you feeling full and reduce cravings.
Perfect for: smashing up to put on toast or rice cakes!
Nuts
Why? high in fibre, protein and healthy fats.
Perfect for: keeping you full in between meals!
Choose mainly whole foods over processed foods and don’t forget to serve reasonable portions.
If you’re struggling on deciding what to eat post-workout, check out our favourites here
Check out this week’s creamy porridge recipe with 4 variations. Oats are the perfect way to start your day to work towards healthy weight loss!
Creamy Porridge – 4 ways
Time: 10 mins Serves: 1/2 cup oats = 1 serve Cost: less than $1 per serve
Base Mixture
Ingredients
- ½ cup oats
- ½ cup water
- ½ cup milk
- pinch salt
Method:
Mix oats, water, milk and salt in a saucer.
Apple Pie
Ingredients:
- base mixture
- ¼ tsp cinnamon.
- ½ tsp vanilla.
- ½ grated apple.
- handful chopped pecans.
- sprinkle brown sugar.
Method:
- prepare base
- add cinnamon, vanilla and grated apple to base
- bring to boil, lower heat, cook for 5 mins stirring regularly
- serve with pecans and brown sugar
Strawberries & cream
Ingredients:
- base mixture
- 1 tsp vanilla
- handful of sliced strawberries
- 2 TBSP Greek yoghurt
- drizzle maple syrup
Method:
- prepare base.
- add vanilla to base.
- bring to boil, lower heat, cook for 5 mins stirring regularly.
- serve with yoghurt, strawberries and tiny drizzle of maple syrup.
Banana & Peanut Butter
Ingredients:
- base mixture
- ¼ tsp cinnamon
- ½ banana
- 1 TBSP peanut butter
Method:
- prepare base.
- add cinnamon to base.
- bring to boil, lower heat, cook for 5 mins or until thick and fluffy stirring regularly.
- serve with sliced banana and peanut butter.
Chocolate
Ingredients:
- base mixture
- ½ TBSP cacao
- ½ tsp vanilla
- 2 tsp maple syrup
- sliced banana
Method:
- prepare base.
- add vanilla, cacao and maple syrup to base.
- bring to boil, lower heat, cook for 5 mins stirring regularly.
- serve with sliced banana.
