10 Foods to eat for weight loss + when to eat them

Most individuals have a good idea what they need to do to lose weight, but have difficulty identifying which foods to eat and when to eat them. Certain foods can provide different nutritional and weight loss benefits, and knowing when to eat these foods can help boost your weight loss progress. But beware: choosing pre-packaged food items that are advertised as “low-calorie” or “fat-free” can leaving you feeling unsatisfied throughout the day, leading to unnecessary late-night noshing. Including real, whole, fresh foods into your daily routine can not only help you shed belly-fat, but also make the journey feel less like dieting and more like living well. After all, losing weight shouldn’t involve starving.

Incorporating these 10 foods for weight loss at specific times of the day can help boost your weight loss efforts.

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Breakfast

Sprouted Grain Bread

The difference between sprouted grain bread and regular whole wheat bread is seen in the nutritional content. Sprouted grain bread contains less carbohydrates, which is beneficial for those trying a reduced-carb approach to their weight loss. It is also higher in protein which can help keep you feeling more satisfied after breakfast, and the increased nutritional content helps your body digest it better.

Whole Eggs

Despite previous studies warning against the consumption of whole eggs, new research shows that the choline found in eggs can help in weight loss. Choline helps speed up lipolysis, meaning it increases your body’s ability to burn off fat. Our typical American diet usually only provides about 300 mg of choline a day, which is below the recommended 425mg for women and 550mg for men. One egg contains over 100mg of choline, and since it’s only between 75-80 calories, it’s one of the highest sources of choline without going over your daily calorie budget. When shopping for eggs, make sure you buy organic or hen-friendly eggs to make sure you’re also helping out the planet while whittling your waist-line.

Mid-Morning Snack

Chia seeds

This tiny seed is in fact a nutritional powerhouse. Its weight loss benefits lies in its fiber content. 1 tablespoon of chia seeds packs 10g of dietary fiber which helps regulate your digestion and swells upon hitting your stomach, making you feel fuller on fewer calories. Plus, the omega-3 content of chia seeds helps fight depression, making you less likely to eat when stressed.

Dragonfruit

Dragonfruit is a delicious way to satisfy your sweet tooth without the extra calories. One cup of this fun cactus-looking fruit contains only 80 calories and is full of B vitamins that help with carbohydrate metabolism. It is also full of fiber, a key nutrient involved satiety.

Lunch

Chayote

Want to avoid late afternoon bloating? Include chayote in your lunch. Chayote is high in potassium which helps remove the excess water from your body through increased urination. Low in calories and high in fiber, this versatile vegetable can be thrown in a salad or tossed in a stir-fry. Never tried chayote before? It has a taste that has been described between an apple and a cucumber, and has a light and crisp texture.

Tempeh

Move over tofu! Tempeh is an amazing way to get out of your grilled-chicken rut and add low-cholesterol protein to your lunch. Made of fermented soybeans, it contains enzymes that help pre-digest carbs, protein, and fat, making its nutrients more readily absorbed by your body.

Afternoon Snack

Hummus + Sliced Bell Peppers

Hummus has become a common item in grocery stores and you can find it served as a dip at most parties. But did you know what those who eat hummus have waistlines that are 8 percent smaller than those who don’t? A study published in the Journal of Nutrition and Food Sciences found that the slow-digesting carbohydrates, high fiber content, and belly-filling protein not only make hummus the perfect snack, but also makes you 53 percent less likely to be obese. Pairing hummus with bell peppers adds a crunchy, flavorful taste without the added calories, fat, or cholesterol.

Dinner

Spaghetti Squash

For those looking to eat less carbohydrates at night, spaghetti squash could be the answer to your pasta cravings. Compared to a cup of cooked pasta (which clocks in at around 220 calories), one cup of spaghetti squash is only about 42 calories and contains belly-filling fiber and potassium, which can help beat the belly bloat. It’s the perfect substitution for noodles that your entire family can enjoy!

Cherry Juice

The weight loss benefits of tart cherry juice lie not in its ability to burn fat, but in its ability to help you get more sleep. A recent study published in Experimental Biology showed that drinking tart cherry juice can help you get up to 90 more minutes of restful sleep per night. Sleep is an important tool in weight loss, as when you don’t get enough, your brain’s reward center is boosted, causing you to give in to food cravings. In fact, a study in the American Journal of Clinical Nutrition found that late-night, high-carbohydrate snacking increases in those who do not get enough sleep, which can lead to unwanted weight gain.

Before Any Meal

Tomato

A recent study published in the International Journal of Food Science Nutrition found that eating tomatoes before a meal can help you feel fuller, faster. Because of their moisture content and low calorie content, they are a great way to help you feel more satisfied after every meal. Plus, the flavonoids, phenolic compounds, and vitamins that are present in tomatoes have also been found to help regulate your hunger hormones and give a slight metabolism boost.

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High fat low carb Paleo diets help with exercise and weight loss succes

Do you associate athletic success with carb-loading? The latest studies contradict that assumption, indicating that high fat low carb diets are powerful for athletes as well as dieters, reported the Richmond Register on Saturday.

One study evaluated different percentages of fat in the diet. Low-fat dieters ate 16 percent of their calories in fat grams, while the moderate group consumed 30 percent and the high-fat diet group ate 42 percent.

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Athletes who ate more fat experienced no negative affects. Instead, the low-fat group appeared to suffer adverse effects.

Paleo low carb diet guru and athlete Mark Sisson also tested the impact of shifting to a higher fat diet by using his own body to play guinea pig. Mark explained that as a runner, he initially ate a traditional high carb diet. But when his health failed, he discovered he benefited more by going against the grain and following a high fat low carb Primal plan, he told Palm Springs Life in an interview published Friday.

"The Paleo diet seeks to eliminate processed foods — grains, sugar, and oils like corn, soy, and canola — and gets back to real food, including meat, fish, fowl, eggs, seeds, nuts, and some fruits," explained Mark, author of "The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy."

Recalling how he felt before he abandoned his high carb diet, Mark said, "I fell into the paradigm of eating complex carbs for fuel. I got fit, and fast, but my health declined. I was one of the top runners in the country but had many health ailments."

How long does it take to reap the benefits of a Paleo diet, including weight loss and improved sleep? Less than a month, says Mark.

"Over time, you become good at burning off your own body fat for energy rather than depending on carbohydrates throughout the day," he explained. "It takes about 21 days for your body to switch to this mode of fat-burning, and that’s when you’ll really start to see results."

And he's not the only expert to recommend the Paleo way for athletes. By planning your diet as carefully as the Los Angeles Lakers' team line-up, you can score both in terms of weight loss and health, said Director of the Lakers PRO Nutrition Program, Dr. Cate Shanahan, in a podcast with host Ben Greenfield.

Author of "Deep Nutrition: Why Your Genes Need Traditional Food," Dr. Cate emphasizes that cutting carbohydrates is critical to health and weight loss. Rather than stress about counting calories, she puts the emphasis on eating high quality protein (think grass-fed beef) and boosting fats.

But just as not all calories are created equal, Dr. Cate says that not all fats should be consumed. In particular, she recommends avoiding trans fats while enjoying whole dairy such as eggs and butter. In addition, she recommends eating more vegetables than fruits.

When it comes to animal protein, Dr. Cate advises preparing poultry, fish and meat with natural ingredients. For example, use olive oil rather than reduced fat substitutes such as low-cholesterol spreads.

Both Dr. Cate and Mark Sisson emphasize avoiding processed foods. Mark has authored a cookbook illustrating how to use Primal ingredients for all types of low carb diets: "Primal Blueprint Quick and Easy Meals: Delicious, Primal-approved meals you can make in under 30 minutes."

The Lakers team agrees when it comes to the merits of this type of eating. Dr. Cate has educated them on the merits of their new diet, and they carefully "avoid sugar, processed foods and unhealthy oils – vegetable, canola, corn and other chemically engineered cocktails," according to CBS Sports.

"She's not pushing supplements on us," Lakers point guard Steve Nash said. "It's all natural foods. There's nothing processed."

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Why can't I lose weight?

Here are a few reasons why you have hit a plateau:

You’re not strength training. Often, people who are not losing weight don’t do strength training. The more lean, sleek muscle you have, the faster your resting metabolism is because muscle is the body’s most metabolically active tissue.

You’re not exercising in a way that forces your body to adapt. The adaptive response requires energy; it raises your body’s energy needs. The body will then dig into stored fat for this energy.

If you’ve been strength training and the weight hasn’t been coming off, it may be because you’re not doing much more than merely going through the motions.

There’s the story of a heavy-set woman who was doing body weight squats. A trainer waltzed over, knelt beside her, said “Hi” with a smile, then handed her two 10 pound dumbells (one for each hand).

The woman’s mouth fell open, but the trainer said, “You’re going to do eight reps of your squats but this time you’re going to hold a 10 lb dumbbell on each side.”

“I can’t do it with that weight!”

“Oh yes you can. Trust me. You’re going to complete all eight reps.”

The woman said her goal was to lose weight, but nothing was happening despite regular workouts. She began her squats, and it wasn’t easy. She had to fight her way to the eighth rep, but she completed eight full repetitions.

The trainer said, “Now that’s the way every set should feel. Apply this effort level to all of your sets for every exercise. You won’t lose weight if you keep doing something your body is efficient at. You must do something that forces you to struggle. Struggling begets weight loss.”

A month later the woman reported having dropped an entire dress size.

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Moral of this true story: Exercises that require you to push harder will burn fat and spark weight loss, especially when paired with sensible eating.

You eat mindlessly. Every little sample and nugget counts. One tablespoon of gravy is 100 calories. A “little bit here and there” adds up. Avoid eating when you’re focused on other things, such as watching TV or you’re on the computer.

You drink diet sodas. Artificial sweeteners often trigger hunger.

Too many processed foods. These trigger hunger, and too much white sugar and high fructose corn syrup will get stored as fat.

You skip breakfast. Breakfast, even if it’s only a cup of yogurt, tends to tame later-day appetite. Skipping it can make you feel entitled to overeat later on.

You hold onto the treadmill. This has got to be one of the most weight-loss-sabotaging habits out there. The body has absolutely no reason to burn more fat in response to make-believe walking.

Instead, pump the arms and get winded to force your body to adapt. Remember, the body won’t adapt to something that it’s very efficient at doing (e.g., walking while holding onto something for support).

You don’t do HIIT: high intensity interval training. This form of cardio blasts fat.

Inconsistent exercise habits. Regular exercise means the difference between success and failure. Even if you’re doing everything right in the gym, consistency is the MOST important thing.

Poor sleeping habits. Research shows that under six hours of sleep and over nine are strongly linked to excess body fat.

Too much daytime napping. Excessive inertia means a slowed metabolism to accommodate it.

Before you blame your parents and grandparents for having “the wrong genes,” review your lifestyle habits to find out what can be modified to promote fat loss. If you are looking to break through that weight-loss stall, contact 2CW-HI Fitness today!

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'Biggest Loser' trainer Bob Harper tells secrets of skinny people

Bob Harper has helped hundreds of people achieve their weight loss goals. He has also written numerous diet books and crafted fitness DVDs. But now this famous "Biggest Loser" trainer has something new with a book that documents the habits of skinny people. It's called "Skinny Habits" The 6 Secrets Of Thin People" (click for details).

Based on proven psychological methods, Bob explains tactics for avoiding common problems when it comes to losing weight and keeping it off. For example, if you have a goal of exercising more, add to the strength of that goal by setting a specific frequency, such as four times a week.

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And just as with those "Biggest Loser" teams, Bob emphasizes the importance of support. For example, in the case of going to the gym, consider getting a buddy to go with you. Or sign up for an exercise class and get to know the teacher and other students. No money for a gym? Enlist your dog or even borrow a neighbor's dog for a dose of motivational, unconditional love.

Preparation counts too. Keep those gym clothes by your bed to make it easy to change, or have an extra pair of tennis shoes and a towel in your desk at work, advises Bob.

Another common problem when it comes to weight loss: How to lose those last 10 pounds. If you've struggled with that plateau and can't get the scale to move in the right direction, Bob offers help with his book "Jumpstart to Skinny: The Simple 3-Week Plan for Supercharged Weight Loss."

By following the low-carb diet guidelines in his three-week plan, Bob says that you can achieve your goals without starving.

Among his tips are filling up on vegetables, drinking lots of water, and steering clear of empty carbohydrates such as cookies, cake and candy. By eating protein at each meal, you can cut down on those cravings as well.

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