Weight Loss Foods & Diet

Weight Loss Foods & Diet

One of the main reasons people gain weight is they eat more calories than their body needs. And this is so easy to do if you consistently eat the wrong foods. Many people are totally unaware of how calorie dense some foods actually are.

In particular junk foods, fast foods, convenience and processed foods contain high levels of salt, sugar, fat, additives, preservatives and other chemicals. These foods are calorie dense yet offer hardly any of the vital nutrients needed to keep you healthy.

What does calorie dense mean? This refers to food that contains a lot of calories but it doesn’t leave you feeling as though you’ve eaten enough. This is why it is so easy to eat too much of these foods without even knowing.

Although you may think you hardy eat anything and you have cut back all you can without starving yourself, it may just be you are eating the wrong type of food and a few little adjustments could make a huge difference to the amount of weight you lose.

In contrast, natural fat burning foods are extremely low in calories, they will fill you up and keep you feeling fuller for longer. Which means you won’t feel the need to snack in between meals.

Is your diet food keeping you overweight?

Your normal diet may be keeping you overweight, even if you buy pre-packaged diet food marked as low fat, because the food manufacturers are making a fortune selling you low fat products designed to keep you overweight.

Pre-packed diet foods to avoid are those that do not fill you up or make your feel satisfied. They leave you feeling hungry and craving more. This is because the fat has been removed but to make the food taste better sugar has been added in its place. And, of course, sugar will turn to fat if it’s not burned for energy.

If the program you are following means eating very small portions that leave you wanting more then it is not a natural fat burning diet.

Weight Loss Foods & Diet

Weight Loss Foods & Diet

Weight Loss Foods

Vegetables for Weight Loss

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

Weight Diet


  • According to Self magazine, wild-caught salmon helps stimulate weight loss and keep the heart healthy. Its omega-3 fatty acid content makes the body more sensitive to insulin, helping increase the amount of muscle you have and get rid of extra fat in the abdominal area. The magazine recommends wild salmon over farm-raised, as it may have fewer contaminants.

Red Meat

  • Few people consider steak a diet food, but it can help with weight loss. According to the American Journal of Clinical Nutrition, those who eat red meat while dieting may lose more weight than those who don’t. As an added bonus, red meat may help prevent the loss of muscle mass.


  • According to Self magazine, oatmeal gets high marks when it comes to weight loss. Oats help you stay full longer, which means you may spend less time snacking on unhealthy, calorie-laden foods. Rolled and steel-cut oats may be the best weight loss options. The oats may not be as processed as other types and they provide a significant amount of fiber. They may provide as many as 5 grams for each serving, while instant varieties may come in at 4 grams or fewer.

Weight Loss Foods & Diet

Natural Starchy Carb and Whole Grains for Weight Loss

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole grain bread or sprouted bread
8. 100% whole wheat / whole grain pasta
9. Beans (great for healthy chili recipes)
10. lentils

Fast Weight Loss Foods & Diet

All the best foods for weight loss should generally be….

  • Fresh natural food High in fiber
  • Low in calories
  • Low in fat
  • Low in refined sugars
  • Low in sodium

Many good weight loss foods may also contain…

  • High quality protein
  • Fiber
  • High water content

Examples of some of the best foods for losing weight…

  • Fruit
  • Vegetables
  • Legumes
  • Wholegrain foods (muesli, oatmeal, wholemeal pasta, etc)
  • Baked potato
  • Boiled brown rice
  • Fresh fish

Weight Loss Tips Weight Loss Diets

Weight Loss Tips Weight Loss Diets

Blood pressure level depends on systemic vascular resistance and cardiac output. Body’s cardiac output is a reflection of stroke volume, a measure of blood volume pumped by the heart and heart rate (HR). Cardiac output of the body increases with increase in weight and leads to hypertension.

Abdominal obesity, which depends on the systemic or peripheral vascular resistance, may lead to elevated blood pressure. If you are centrally obese, systemic vascular resistance will increase, leading to hypertension or alleviated blood pressure.

Weight Loss Tips Weight Loss Diets

Weight Loss Tips Weight Loss Diets

Weight Loss Tips Weight Loss Diets & Hypertension

Hypertension puts individuals at an increased risk of stroke, heart disease, heart attacks, vision loss, erectile dysfunction and kidney failure. Losing weight can minimize these risks. Here’s how you can lose weight with hypertension.

Diet for hypertension: In order to bring blood pressure within a healthy range, it is advisable to consume at least five servings of fresh fruits and vegetables per day. These fulfil your daily requirement of potassium, magnesium, calcium and protein and limit cholesterol, saturated fat and total fat intake. People with hypertension must make sure that they only consume milk and dairy products that are low in fat.

Exercise for hypertension: If hypertensive person endures a lack of physical activity, his/her blood pressure may continue to increase. Engagement in physical exercise for at least 30 minutes every day helps prevent spike in blood pressure. Health experts recommend involvement in moderate intensity exercises such as brisk walking, cycling and jogging to keep blood pressure levels down.

Weight Loss Tips Weight Loss Diets

Weight Loss Tips Weight Loss Diets

Weight Loss Tips & Exercises

  1. Dietary control and exercise. It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
  2. Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance.
  3. Join an online support group.  You have to know that others are out there for moral support – they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures – share them. There are thousands of communities out there, so keep looking until you find the one that fits you.
  4. Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself – if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress.
  5. Hire a substitute teacher. Don’t reach for the brands you know and love immediately – or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means.

Weight Loss Tips & Weight Loss Diets

Make pasta your fast food choice – you can prepare a pasta meal and salad in 10-12 minutes.
Chilli helps to speed up metabolism – even the milder varieties.
Omelettes can be made just using egg whites! A dramatic reduction in fat.
Limit salt in cooking. Other names for salt include baking soda, baking powder, MSG and soya sauce.
For low fat gravy, drop ice cubes into the baking tray. Fat will stick to the ice cubes and can then be removed.
Chew sugarless gum. It speeds up the digestive system, burning more calories, and sometimes kills a craving.

1. Add, Don’t Subtract for Weight Loss

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

“Adding in really works, taking away never does,” says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don’t forget to add in something physical, too, whether it’s doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

2. Forget About Working Out for Weight Loss

If the word “exercise” inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

“There’s some truth to that,” Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you’ll discover “the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place.”

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name