The 3 Pillars of Health: Fitness, Food, Sleep

7 Healthy Foods to Lose Weight


You don’t need to go far. Some of your best weapons against a bulging stomach and flabby thighs are within your reach. They are found in one of the most favorite places at home – the kitchen! Make sure to have on hand these 7 healthy foods to lose weight.

These healthy foods to lose weight are ones that you might have been eating all along.

If not, after reading this, make a real effort to consciously add these foods into your meals.

Don’t worry too much about carbohydrates and fats. Latest research suggests that depleting your body of energy-rich foods isn’t beneficial for health. Just be sure to eat a good balance of foods and avoid added fats and sugars.

Here are seven of the most potent and healthy foods to help you lose weight found on earth.

1. Mushrooms

mushrooms on of the healthy foods to lose weight

In a research study, participants said that eating entrees with mushrooms as the main ingredients felt as satisfying as eating beef-based dishes. Mushrooms will not drastically make changes in your body chemistry but there’s just something in them that will make you easily feel full and satisfied.

That “something” is now called umami, a word borrowed from Japanese that means “pleasant savory taste.”

The good thing about the mushrooms is they contain fewer calories and fats than beef. Eating mushrooms can be a good way to finally end your cravings for hamburgers, cheeseburgers, and bacon.

2. Apples

apples in baskets

Each apple has about 95 calories and 4 grams of fiber waiting for you to use. Research has it that fiber can prevent gaining of weight and even increase your body’s ability to shed unwanted pounds.

Munch a larger apple and you can have more fiber.

Add apple bits in your salads to give them a nice crunch.

It’s always a good idea to skip apple juice or applesauce.

Whole fruit will blunt your appetite in a way that fruit juices and sauces don’t. The whole fruit has advantages over the juice:

  1. raw fruit contains more fiber
  2. chewing tells your brain that you’re eating
  3. you will feel more full after the apple than with a drink

3. Salads

healthy green salad

Salads are one of the best foods for losing weight. It’s no wonder they are very popular for many dieters trying to lose weight fast.

Mix it up. Don’t settle just for standard iceberg lettuce.

Go wild with romaine, watercress, butter lettuce, and arugula. Also, add in other salad greens and veggies such as cucumber, peppers, tomatoes, and onions.

The problem is people often add sauces or creams to add taste to an otherwise bland food. Mayonnaise is a common addition to salads but it is very high in calories and fat.

If you think your salad is too bland, try making a simple dressing of vinegar and mustard or lemon and mustard.

4. Beans

pinto beans in a serving bowl

Cheap, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That helps you feel full longer, which may stop you from eating more.

Also, there is evidence that eating more fiber will help keep your weight down.

There are many varieties of beans that you may have never tried.

Now is the time to experiment a bit. The US Dry Bean Council (yes, I kid you not) lists 14 varieties of dry beans. How many have you tried?

5. Grapefruit


No, I’m not promoting some grapefruit fad diet.

Grapefruit really can help you lose weight, especially if you are at risk for diabetes. Researchers have found that people who ate half a grapefruit before each meal, lost an average of 3.5 pounds in 12 weeks.

Drinking grapefruit juice had the same results. However, I think it’s always better to eat the fruit rather than to drink it.

6. Popcorn – Lightly Salted

popcorn for healthy snacks

We’re not talking about popcorn dripping with butter like you might buy at the movie theater.

Air-popping can give you a snack that is tasty and filling.

Air-popped popcorn is naturally

  • high in fiber
  • high in antioxidants
  • low in calories
  • low in fat
  • contains no sugar or sodium

Air-popped popcorn has a mere 31 calories per cup. Popping in oil boosts the calories to 55 per cup.

Popcorn makes a great snack since it will satisfy you but won’t spoil your appetite for your healthy dinner.

7. Brown Rice

brown rice

Brown rice is whole grain rice. Any rice variety – long-grain, short-grain, or sticky rice – may be available as brown rice.

Brown and white rice are about the same when it comes to calories and carbohydrates. However, there are real differences in processing and nutritional content.

White rice is more highly processed than brown rice.

Some of the nutrients, vitamins, and minerals that are lost in making white rice are:

  • vitamin B1
  • vitamin B3
  • iron
  • magnesium
  • dietary fiber

Although manufacturers may try to “add” back some of the nutrients that were lost in the processing, I think it’s always better to eat a food that is as natural as possible.

Brown rice helps you lose weight since it is full of fiber and keeps your bowels healthy.

Many people find that brown rice is filling and they can feel satisfied with relatively small portions.

More About Healthy Foods to Lose Weight

I certainly haven’t mentioned all of the healthy foods for weight loss you can find in the grocery store and at your local farmers market.

Put a little more effort in research and you can surely come up with yummy meals that fill you up without making you fat.

It turns out there are some very common foods that do our bodies great damage every time we eat them.

Sadly, some of these foods have a reputation of being “healthy” foods.

It takes a lot of time and effort to dig through the medical and nutrition research to find out which foods are best to avoid and which foods you should eat lots of.

How would you like to know which are the best foods for you to eat and to feed your family? I mean, wouldn’t you like to stock your kitchen with foods that

  • heal your joints
  • boost your metabolism
  • help your body burn fat
  • fight aging
  • eliminate blood pressure problems
  • and still taste great!

Mike Geary and Catherine Ebeling (certified nutrition specialists and best selling authors) have done that work. They put their findings into a book called The Fat Burning Kitchen.

Go to Mike Geary’s official website and find out about

This plant food HARMS your metabolism & heart (caused heart attacks in New Zealand study)

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