A Complete Guide on the Best and Bad Foods For Weight Loss

The commitment to stay true to a weight loss regime can be easily watered down if the necessary distinction is not made between the types of food to eat and those to put at bay.

In an effort to take down excess weight, some individuals embrace severe ideas such as starvation which is of detriment to the health.

Nevertheless, if your numerous weight loss efforts (severe or not) have turned flops, the foregoing is a sure guide on how to attain desired weight loss.

The guide offers practical solution by arming you with the knowledge calories, the right and wrong food types coupled with the consequences they will have on your weight loss goals.

Best foods for weight loss:


The nutritional makeup of soybeans earns it the potential of promoting weight loss.

They contains:

Vitamin K  – which is fat-soluble vitamin; in other words, the vitamin K in soybeans does not support the fat storage in your body, it dissolves and circulates them instead.

– Iron – iron stores and circulates oxygen through the blood stream; this also means that the metabolism (the breakdown) of food will be quick which disables the storage of unnecessary calories in your body.

Soybeans also contain phosphorus which instigates growth of bones and muscles.

When you grow more muscle mass, you grow less of fat mass and that the simply formula.

So the combo of Vitamin K, Iron and phosphorus in one food makes it one of the best foods you can have for weight loss.


While dietician may largely classify cucumber as vegetable, it will interest you to know that it is also a fruit. Cucumber contains:

– Water of over 96% according to science; this water content does not only keep you hydrated for long, it quickens the digestion ad metabolism.

– Soluble fibre:  Cucumber harbours a kind of fibre in it. Unlike a regular fibre, the soluble fibre in cucumber is digested even while promoting the digestion of other food nutrients.

Plus cucumbers hardly contain calories safe for a little amount which clearly makes it best for quick metabolism and weight loss.

Dieticians have recommended that for best results, cucumber should be taken unpeeled.

Other ways of taking cucumber for better results is eating it with groundnut (peanuts), adding it to fruit salad, using it for sandwiches and the likes.


Potato embodies a broad range of nutrients like vitamins and fibre and is also classified by dieticians among the low-carbs foods.

Some of importance at this moment includes:

– Fibre – Potatoes contains a high amount of fibre which absolutely reduces the amount of cholesterol circulated in the blood stream; plus it aides digestion.

When you eat potatoes, you tend to get filled up early enough and you may hardly develop appetite soon after eating it.

You have good chances of controlling what you eat when you eat potatoes making it one of the best for weight loss.


The consumption of eggs have been rumoured to be responsible for weight gain even when it has been classified under low-carbs diet.

If that’s so true, why do you think weight loss therapist especially keto dieticians still recommend the consumption of eggs?

Eggs makes you satisfied quickly enough when boiled or even fried and reduce appetite for more food.

When added to a class of meal with low calorie level, eggs works best to perfect weight loss goals, especially to keep you Satie.

So if you are into keto diet, eggs actually not a bad plus, it works to keep you satie.


A cup of oats first thing in the morning may also help you lose weight.

A research of 47 people compared the effects of oatmeal against an oat-based ready-to-eat breakfast cereal on hunger, satiety, and subsequent meal consumption.

Participants felt fuller and less hungry after eating oatmeal than after eating cereal. Also, they ate less calories at lunch after eating oatmeal than after morning cereal.

The oatmeal had more protein, fiber, and less sugar than the cereal.The scientists found that the results were probably due to differences in fiber, notably beta-glucan, a soluble fiber.


Lentils, Chickpeas, Beans:

Pulses include beans, chickpeas, lentils, and peas. They may help with weight loss owing to their high protein and fiber content.

Pulses, like oats, contain soluble fiber that may impede digestion and absorption. Eating protein causes the release of satiety hormones.

The researchers looked at studies that looked at the effect of pulses on weight loss.

Diets with pulses lost more weight than those without. Weight maintenance diets with pulses resulted in weight decrease compared to diets without by promoting metabolism, fat solubility and healthy growth.

In addition, it has a high satiety index, which eliminates the craving for unhealthy food choices.


A research involving overweight and obese women compared a weight loss diet that included 50 g of almonds per day to a diet that did not. After 3 months, the almond group dropped more weight than the nut-free group.

All of these measurements were lower in the almond group.

In addition to protein and fiber, nuts may help control weight. They also have heart-healthy lipids and minerals. While nuts are a healthy food, they should be consumed in moderation due to their high energy content.

Weight return is a common issue for those who have lost weight.

In a big European study, persons who ate the most nuts acquired less weight than people who didn’t throughout a 5-year period. They also had a lower risk of obesity.


Avocados are rich in fiber, healthy fats, and other nutrients. They may also aid in weight loss.

A study of American adults discovered that individuals who ate avocado weighed less and had a lower BMI. Avocado eaters ate more fruits, vegetables, and fiber than non-avo eaters.

Avocado eaters had a better diet and consumed less sugar than non-avo eaters. Those who ate avocado had a decreased risk of metabolic syndrome.

Cruciferous plants:

Dietary fiber found in cruciferous vegetables including broccoli, cauliflower, cabbage, and Brussels sprouts.
One cup of cooked Brussels sprouts has 6 g of fiber, or 24% of the recommended value.


How To Choose Weight Loss Foods

Choose baked, broiled, or grilled meals over fried foods. Beans, chicken, eggs, salmon, and turkey are suitable alternatives to fatty meats.

Even while picking healthy foods for weight reduction, it’s crucial to consider portion sizes.

Sugar-sweetened beverages include a lot of calories yet don’t make you feel as full as solid foods. Replace sugary drinks with calorie-free options like water or unsweetened tea.


Best Tips for Losing Weight

Weight reduction requires exercise. It is recommended that individuals obtain 150 minutes of moderate intensity exercise each week, or 30 minutes 5 days a week. Consult a doctor before beginning a new training plan.

Instead than focusing on the scales, focus on making healthy adjustments. Mini-goals are less daunting than one big objective.

1. Avoid categorizing foods: Forbidden foods can cause cravings and guilt if eaten. Eat mostly healthy foods and reward yourself sometimes.

2. Avoid overeating: Waiting until you’re hungry makes it difficult to make healthy decisions.

It’s important to plan meals ahead of time because many restaurant meals are rich in calories, fat, and salt.

3. Enlist friends and family to help you achieve your health objectives.

4. Consult a licensed dietician who specializes in food and nutrition and can help you lose weight.

5. Along with eating well and exercising, focus on getting enough sleep and minimizing stress.

Bad Foods for Weight Loss

As much as I try not to classify any food as ‘bad’, there are foods we could actually tag ‘bad for weight loss’ goals. I have classified them into two;

Processed foods

When foods are processed and stored in cans and plastics ready for consumption, they have passed the natural state.

Processed foods are made to stay as much longer as it would till a buyer comes for it; meaning that they have some added preservative agent which makes them unhealthy for you in the first place.

Most processed foods contain sugar, hidden amount of calories and fat which you are also fighting to avoid.

Secondly, processed foods mostly snacks have the potential of keeping you on a bad habit; you will reluctantly go for more every other day till you can’t say no any longer.

The more you eat, you more you add weight because you don’t seem to have control over your appetite.

Foods without protein

Foods without protein actually stagnates metabolism in the body and hardly burns out fats; it stores them as energy for use in the body – am sure you wouldn’t want that.

Foods without protein stores fats the more instead of burning them out; this means only one thing:- it means that you will have less of muscle mass and more of fat mass making you overweight.

Foods without protein hardly contain as much nutrients as you require on daily bases and equally poor for weight loss.

No wonder, it is recommended to have the six basic classes of food in your daily diet.

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