The Best Foods For Weight Loss: Plus An Anti-inflammatory Food List

There are so many fad diets out there that may help ward off unwanted fat however they’re usually pretty bland or leave out basic nutrition, or even unsustainable. I’ve researched this so much throughout my fitness life. I can tell you these are the foods I eat and how I developed my meal plan. It is solely for fat loss, keeping it off, and building muscle. Let's start with the best whole grains.

Studies have shown that whole grains are higher in fiber and as a result, take longer to digest which means keeping you fuller longer. So what do I eat for whole grains? Here is a list of my favorites:

• Rolled Oats- eat daily for breakfast mixed with chia seeds, cinnamon, and a chopped up green apple
• Quinoa- use in my meals as the base
• Whole Grain Ezekiel Bread- usually toast it and spread some PB2 on it
• Angie’s Boom Chicka Popcorn- yep, eat almost daily too
• Brown Rice or Wild Rice- use with stir fry, as a side or mixed with tofu or tempeh and veggies
• Legumes such as beans and lentils - use them as a base to any meal.

We all know fruits and vegetables are rich in nutrients and decrease the caloric intake on your plate. Some contain phytochemicals (broccoli and cauliflower) and polyphenols, a diverse group of phytochemicals, which help enhance fat loss in the body. Others contain asparagine, an alkaloid that acts directed on cells to break down fat (asparagus being one) while many are rich in fiber (apples and bananas for example) which helps us feel full and low in calories. Those reasons are why we lose weight. Load up your meal with veggies first, then the protein followed by the complex carbs and healthy fats. Examples of my favorite veggies and fruits for weight loss include:

• Asparagus- roast them with my dinners and lunch
• Bell Peppers- snack on them most days of the week
• Broccoli & Cauliflower- roast these as well for my dinners and lunch
• Power Greens (kale, spinach, arugula, swiss chard, etc)- I roast these with paprika, cayenne pepper, pink salt, chilli powder, and nutritional yeast
• Cucumbers- I will snack on them occasionally as they detoxify our systems and are rich in fiber and water, keeping us feeling fuller
• Apples- green apples are delicious and I do consume them on the daily
• Berries- I love adding a couple of strawberries to my shakes and making homemade blueberry muffins
• Banana- enjoy on the go or mix in with your protein shakes. I eat one daily as they are nutrient dense and can help control blood sugars.
• Grapefruit- not my favorite but low in calories and the high vitamin profile
• Sweet Potato- so delicious! cut them into strips and roast them as fries

Eat anti-inflammatory foods. Inflammation occurs when there is an insult to the body, such as bumping your knee. The same inflammatory response can happen in certain diseases, such as obesity, diabetes, Alzheimer’s, and heart disease because they promote your body to be inflamed.

So anti-inflammatory foods are nutrition that suppresses those inflammatory processes regardless of the stimulus including obesity or the other food you eat. The high fiber foods and healthy fats below keep you feeling full and fight inflammation that is related to excess fat.

And…as an athlete your recreational fitness lover with strength training and high intensity workouts, you’re bound to increase inflammation in the body as a natural response to the workout and recovery phase. The anti-inflammatory foods will do you wonders too!

What might these foods include? The high fiber foods, plant protein, and healthy fats below keep you feeling full and fight inflammation that is related to excess fat, chronic disease, insult, and athletic performance. Here are some that I love and are included in my meal plan include:

• Almonds- to snack on or put on any dish to add crunch and flavor
• Hemp Seeds- add to my meal prepped lunch or dinner
• Avocado- love it on Ezekiel toast or added to a meal
• Legumes & Beans- I eat a lot of lentils, chickpeas, black beans, and edamame or soybeans (tofu & tempeh) (including Explore Cuisine legume pasta)
• Cacao- I make homemade cocoa every night almost because it’s so tasty too
• Cinnamon- add this to my oats in the morning with a green apple
• Chia seeds- also add to my oats in the morning
• Flaxseed- I make flax egg and add this to my pasta sauce
• Turmeric-I use it in my vegan queso (recipe on my webpage under recipes)
• Flaxseed- I make flax egg and add this to my pasta sauce
• Coffee - like 2 cups a day for sure
• Tomatoes - love to snack, usually in my weekly in between-meal snacks
• Fresh fruit & Veggies - Apples, berries, and bananas daily for me as well as a variety of colorful veggies (with a lot of greens) at lunch, dinner, and for a snack!

What to limit (not completely cut out if you enjoy)

• Refined carbohydrates, such as white bread, wraps, cookies, cakes, and sweets
• Foods and drinks that have high sugar content, including soda and other sugary beverages
• Red meats

Also, remember the importance of physical activity for weight loss, toning, and health. It doesn't have to be complicated. Just do what you love.

Resources:

Crome, G. (January 20, 2016) Fat to Flat: Belly Bulge-fighting Foods. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/5806/fat-to-flat-belly-bulge-fighting-foods on 7/1/2019