are there foods we can eat that can actually assist us in our health and weight-loss journey today you’re going to find out today I’m counting down ten healthy foods for weight loss so these are foods that have a lot of nutritional benefits but they are also going to help us control our weight and today I’m going to talk about why each of these foods can be a big part of helping us obtain our weight loss goals if we’re trying to lose weight it’s going to be really important that we eliminate refined sugar and candy from our diet but we will still have that inevitable .
sweet tooth so food number ten is cherries now the reason that cherries are on my list is because we still are going to have that sweet tooth that we need to satisfy in some way so when we look at the different fruits cherries is actually one of the lowest glycemic or lowest sugar fruits which means it gives us fiber it gives us lots of nutrients and it’s going to be one of the healthiest ways to satisfy a sweet tooth cherries like any of the deep purple fruits that are out there are also going to give you a lot of antioxidants when we think antioxidants we think anti-aging so cherries are a great healthy food for weight loss food number nine is almonds so almonds give us 29 grams of protein per cup now we don’t often think about nuts as an exceptional source of protein but in actuality they are they also give us those healthy fats that are going to help fill us up and keep us feeling satisfied longer nuts also give us a lot of minerals so almonds in particular are going to give us.
magnesium and are known to be really great for supporting the health of the heart we also get vitamin E which is fantastic for our skin and almonds overall are just one of my absolute favorite foods so food number eight is mushrooms mushrooms are a fantastic food for vegetarians and vegans but they’re also a great food for meat eaters as well nutritionally speaking they actually have a similar nutritional profile to animal meats they give us lots of iron they give us lots of protein now the cool thing about mushrooms is that they’re low in fat and they’re low in sodium however they’re incredibly flavorful mushrooms actually contain the amino acid glutamic acid and this is the amino acid when they use MSG or monosodium glutamate so it’s incredibly flavorful incredibly stimulating amino acid and it’s one of the reasons that mushrooms are so
so delicious food number seven is the sweet potato now I’m sure a lot of you are thinking wait a second how can a sweet potato help me lose weight isn’t it one of the more high sugar vegetables and technically speaking yes you’re correct but again like I mentioned when I brought up Cherry’s at the beginning of the video even though you’re trying to eat healthier and have a healthier diet you’re still going to have sugar cravings okay especially if you’re someone who’s used to eating lots of refined sugar which is pretty much all of us so the sweet potato is a really great vegetable for weight loss because it can satisfy that sugar craving and at the same time it’s giving you lots of soluble fiber it’s giving you lots of beta-carotene vitamin C helps to raise our vitamin A levels now it’s recommended that when you eat sweet potato you consume it with a little bit of fat and that actually helps the body to better absorb
beta-carotene food number six is the avocado and if you’ve been watching my videos this is probably not the first time you’ve heard me talk about avocado one of many wonderful things about the avocado in addition to how versatile it is is that the avocado is actually so low glycemic or causes such a minimal spike in our blood sugar when we eat it it’s actually so low-carb that they don’t even give it a value glycemic index so when we’re talking about a way to satisfy our hunger with some good healthy fats but in a way that’s not going to increase our blood sugar levels causing the insulin response that causes weight gain avocados are an excellent food for that purpose.
again they offer other benefits like vitamins enzymes antioxidants and I’m really I could just probably do a whole video about the avocado it’s one of my favorite foods and a great way to satisfy hunger so you can avoid overeating so food number five is edamame or soybeans so this is what the soybeans look like in their natural state and if you’ve ever been to a Japanese restaurant or sushi restaurant you’ve probably seen edamame before edamame gives us 30 grams of protein per cup now
among the legumes we get lots of different health benefits and just as a general rule of thumb legumes or beans are a great source of protein I did want to just show you though this edamame or the soybean in its natural state now soy has become a really common ingredient in processed foods so you’ll see things like soy lecithin or soy protein isolate but if you want to get the health benefits from soy you really need to eat it in this state it’s minimally processed or most natural state the only other healthy source of soy is tempeh which is a fermented tofu product that you can find right next to the tofu in your grocery store so when it
comes to eating soy I know this is a big issue I get lots of questions about soy and the live chat but I think it’s really important to understand the difference between processed soy ingredients like when you see soy on an ingredient list or having a more natural source of soy like edamame or tempeh which actually offer a lot of protein and other health benefits food number four is keen it kind of looks like Quinnie wa-now quinoa is actually a seed it’s not a grain although it’s often considered among the other whole grains like brown rice and I have some brown rice here to show you as well so quinoa is a great replacement for your other high carb foods so certainly when we’re talking about bread and tortillas and other things made with white flour you really want to remove those things from your diet and if you can replace
those things with a whole grain or with quinoa then you’re going to really be doing your health and your waistline a big favor so in addition to being a great source of protein quinoa also gives us lots of flavonoids or antioxidants once again when you think antioxidant think anti-aging quinoa is also an excellent source of fiber and minerals like selenium so when we think about fiber and why we want fiber in our diet not only does it help things move through our digestive tract more smoothly but it’s also really important for satisfying our hunger and when it comes to weight loss I think that’s really one of the number one things is that we can satisfy our hunger feeling satisfied feeling satiated that’s going to be a really important aspect of being able to control how much we eat I just want to show you this brown rice because again whole grains in general are going to be a great part of weight loss and there’s actually been a lot of
scientific research done specifically on the correlation between whole grains in the diet and weight loss so you’re really doing yourself a big favor when you replace things like white rice with brown rice and things like white flour with something like quinoa so here I have actually a short grain brown rice it may look a little different from what you’re used to which might be the long grain brown rice but again all the different grains have a wide variety of minerals and it’s going to be in your best interest to get a variety of these different grains and seeds in your diet so in slot number three I have the only non vegan food that I’m showing in this video and it’s not because I particularly think that yogurt is such a miracle weight-loss food but I think it’s a really important point to address the difference between Greek yogurt and what I would consider a healthy yogurt so I want to start by looking at this little Yoplait Greek yogurt now the thing about Greek yogurt is that it uses fat-free milk so that ends up
looking like something that’s going to help you lose weight because it actually has fewer grams of fat but the truth of the matter is that when we look at dairy products and really any food for that matter that naturally contains fat you actually need the fat in that food in order to digest the protein that is in the rest of the food so when you use fat-free milk whether on its own or whether in the context of yogurt you’re actually not doing yourself a favor I also have to point out that on these little packaged yogurts like this if we take a look at the ingredients we have sugar within the first three ingredients we also have artificial sweeteners which are known to actually make you crave more sugar and are known to make people actually overeat okay so anything with artificial
sweeteners in it just no that’s not going to be helping you lose weight and in my opinion that you’re not healthy either okay but when we compare that to this yogurt this White Mountain yogurt you can see what a drastic difference there is and the ingredients or when you get an actual plain yogurt we have no added sugar we have no added weird sweeteners or anything like that so you can actually flavor this yourself and use it in a wide variety of ways and as well with this you can see that I have a whole milk yogurt this is going to be a much better option it’s going to help satisfy your hunger and also you’re going to be able to actually absorb more of a protein in the yogurt when it does contain those natural fats the last comment I want to make about yogurt is
that it’s a great example of a probiotic food or a fermented food so tempeh that I mentioned earlier is also a
fermented food there are vegan versions of fermented foods as well like kombucha and kefir so if you don’t want something that has animal products in it you can still easily get your probiotics without having the dairy food number two is raw cacao and if you’re surprised to hear me talking about chocolate in a video about weight loss let me tell you why first off it’s important to differentiate the difference between your conventional chocolate bar and even a dark chocolate bar as compared to raw cacao powder so when you hear the words raw cacao what that means is that the powder has not been processed or heated in a lot of cases when you look at the ingredients on chocolate you’ll see the words
processed with alkali and that is the process that they use to make cocoa powder which is a lot more shelf-stable it’s going to last longer but if you want the health benefits of the cacao bean you need to make sure that you have raw cacao powder or raw cacao nibs you can even get the cacao beans themselves cacao gives us a great amount of iron it is also got the largest amount of magnesium compared to any other food and it gives us fiber so once again adding a little bit of cacao powder to our oatmeal or to a smoothie is a great way to get a little bit of more of that fiber that we really want to have in our diet so that we’re feeling full and so that we’re feeling satisfied when you figure in that most of us crave chocolate anyways if there’s something that we can eat that actually gives us health benefits and satisfies a chocolate craving what could be better number one spinach kale and broccoli oh my all right so a video about healthy weight loss just wouldn’t be complete if I didn’t talk about the cruciferous vegetables or these leafy greens like kale spinach and broccoli these foods are so neutral dents that it’s really a no-brainer to include more of these foods and a healthy diet so because they give us lots of fiber all right they’re going to help fill us up in addition to that we get lots of antioxidants we get vitamins we get minerals these foods have so many nutritional benefits and are really going to help satisfy those nutritional needs of the body and largely a lot of the hunger that we feel is really our body’s desire to just meet its nutritional needs so when you’re incorporating lots of these good leafy green vegetables in your diet you should actually find that you have less hunger and less food cravings it is recommended that you consume the cruciferous vegetables with a little bit of vitamin C so either squeezing lemon on your kale or spinach or consuming these foods with something like grapefruit or oranges when it comes to weight loss it’s important to consider the caloric density versus nutrient density of a food and that’s just a fancy schmancy way of saying how many calories am i taking in in order to take in that amount of nutrition and the bottom line is with these really healthy vegetables the calories that they give you are so low compared to the fiber and the nutrients they offer that it would be probably almost impossible to gain weight if you are mostly eating these good healthy vegetables these vegetables also support detoxification they’re anti-inflammatory and just in general are going to aid in healthier more vibrant looking skin and in helping us to control our weight here you will find a few related videos that I think may be of interest after
I talked about foods that will help you to lose weight but if you’d like to learn the 10 most obesity causing foods I encourage you to check out the video I also have listed my video 10 easy ways to lose weight which is a great little reference guide to give you simple tips on how to lose weight starting right now you’ll so find the ,
9 foods to never eat if you want to learn some of the worst foods for health and weight loss I want to thank you so much for watching this video if you’d like to learn more about me and my health coaching practice.