The 5 BEST Foods For Weight Loss! (AND THE WORST)

 

5 Best Foods For Weight Loss

 

1.      Yolks

 

Yolks are rich in vitamins and minerals they're rich in b vitamins and also fat

soluble vitamins A D E and especially

vitamin k2 and the egg whites are almost pure protein. Both of these factors

together the high protein and the high nutritional

value make them ideal for weight loss. One study done on 30 overweight women

where participants ate one of two breakfasts.

Both of equal calories concluded compared to the bagel-based breakfast

the egg breakfast induced greater satiety

and significantly reduced short-term food

intake. Eggs are also extremely accessible

and usually very affordable no matter where you live

in the world.

 

2.      Salmon

 

Number two is salmon, again salmon is packed with protein

and packed with nutrients salmon and seafood in general

are one of the best sources of iodine. Most people nowadays

are not getting enough iodine and one of the consequences of this

is thyroid dysfunction. Iodine is required for thyroid hormone to be

created so if you are not getting enough iodine

then your body will not create enough of this hormone and if you

have hypothyroidism I am sure you are aware

that this makes it difficult to lose weight. Making sure your thyroid is

functioning properly is super important. Eating foods rich in

iodine such as salmon can help you ensure you

are getting enough.

 

3.      Butter and Ghee

 

Number three is butter and ghee. Now

this does go against the protein to energy ratio

but because these foods do have a place

in order for our bodies to use stored body fat.

Insulin needs to be low. Insulin is a hormone that is responsible for

transporting glucose to our cells whenever we eat insulin is released but

some foods stimulate insulin more than others.

Now this in and of itself is not a bad thing

but where it becomes a problem is when we are constantly eating

throughout the day meaning insulin is always high

and this leads to insulin resistance when we are insulin resistant.

It is very hard to lose weight and this is important

for all of us to know because one out of three people

in the western world is thought to be insulin resistant.

With a lot of those people being undiagnosed

So reversing insulin resistance is super important for weight loss and the best

way to do this is to eat less frequently so that means

not snacking in between meals and potentially

practicing intermittent fasting.Intermittent

fasting is when we cycle between periods of fasting and eating so you are

not eating for generally 12 to 18 hours every day this may sound

really overwhelming at first if you are someone who eats late into

the evening and first thing when you wake up but butter

and ghee can make getting started with

intermittent fasting easier.The way to reverse insulin resistance is

to keep your insulin low as often as you can butter and ghee

score very low on the insulin index. They only raise it a tiny amount

so what a lot of people like to do who find intermittent fasting tough

is a variation called bulletproof fasting

which means that in the morning you can drink a cup of coffee

or other hot drink with butter or ghee in it

the high fat content keeps you full for several hours

and the butter does not raise your insulin consuming a coffee

or other drink like this helps you push your first

real meal. Until later in the day usually around midday so you can reap the

benefits of intermittent fasting but it's a little bit easier to stick to

especially in the beginning.

 

4.      Oysters

 

Number four is oysters. Now this is one you might not have expected to see on this list

but i had to give oysters a shout out because of their amazing nutritional

profile especially when it comes to zinc. A serve

of eight oysters has over six times the daily value for zinc.

Zinc is an essential component for over 300 enzymes

that synthesize protein fat and carbs and therefore

is important to keep the metabolism running properly

like iodine zinc is also required to create

thyroid hormone. A study published in 2013

in biological trace element research reported that obese individuals tend to

have low levels of circulating zinc in their bodies and other studies

have shown that supplementing zinc can accelerate

weight loss.

 

5.      Beef

 

Number five is beef and of course I had to include beef on this list now beef gets a bad rep because it is

thought that red meat increases your disease risk.

But this is simply not true. In june 2020 the journal of American college of

cardiology published a meta-analysis where they

concluded most recent meta-analysis of randomized

control trials and observational studies found no

beneficial effects of reducing saturated fatty acid intake in

cardiovascular disease and total mortality

and instead found protective effects against stroke.

Whole fat dairy unprocessed meat eggs and dark chocolate

are saturated fatty acid-rich foods with a complex

matrix that are not associated with increased risk of cardiovascular disease.

The totality of available evidence does not support

further limiting the intake of such foods. If you are someone who avoids red

meat because you think it's bad for you

unfortunately you have been misled beef is great for

weight loss because it contains high quality protein and is rich in vitamins

and minerals.

 

One in particular being which has

been highly associated with weight loss and

those are my top five foods for weight loss and now I am

going to give you my worst.

 

 

3 Worst Foods For Weight Loss

 

 

1.      Soft Drinks

 

Number one soft drink soda pop whatever you want to call it and other

sugar sweetened beverages are so detrimental when it comes to

weight loss. Going back to the protein to energy

ratio these foods contain zero protein and are almost entirely

if not entirely carbohydrates these drinks do not make you feel full

so you don't end up eating any less food when you consume them. They

do not contain any nutrition and they have

been strongly associated with weight gain and

the fact that pop isn't even really a food is another

reason it leads to weight gain. Your brain does

not register it in the same way it does actual food.

 

2.      Potato Chips

 

Number two is potato chips. this one should not come as a surprise to anyone

I am sure we have all experienced opening

a bag of potato chips and eating way way too many but why is it that

these foods do not seem to fill us up in the way that other fruits do

even though they are calorically dense. Yes

part of this is the protein to energy ratio we have spoken about a lot already

but the other part is that these foods have been made to be hyper palatable.

Hyper palatability happens when foods are high in both carbs and fat

making them extremely tasty. This is of course the case with potato chips,

they are high in carbs and fat with next to no

protein foods found in nature rarely contain this combination. Animal foods

are usually high in protein and fat with next to no

carbs and plant foods are usually high in

either carbs or fat with next to no protein.

 

3.      Nuts

 

Nuts are the one exception to this but when we consider the amount of nuts our

ancestors ate it was an extremely small percentage of

their diet and finally we have bread another wheat

based products and I mean all types of bread whole

grain whole wheat white we're also talking

cereal granola bars crackers again even if they are whole grain or

labeled as healthy these foods are not good for

weight loss. They are low in protein low in nutrients

but high in energy. Now the one potentially

good quality about bread is the fiber which can help a satiety

but I think that when we look at the big picture you are way better off choosing

other foods and skipping the bread entirely even

other high carbohydrate foods such as potatoes

are going to benefit you more than bread will.