Looking to lose the extra kgs (thanks, quarantine), but love food? We’ve got some good news for you. It’s possible to still eat tasty meals while seeing progress on the scales, and some foods can even help you shed a few extra kilos. How is that, we hear you asking?
One of our in-house MACROS nutritionists says, “This is mainly due to the macronutrient profile & distribution of the food. For example, per 100g equivalent, cottage cheese contains ~63% less energy, but ~81% more protein than cream cheese. As a result, cottage cheese is more friendly for weight loss as not only does it contain less calories, but has more protein.”
Here’s our cheat list to 15 foods that can help champion your weight loss journey, while also being downright delicious.
We’re not breaking news here by saying that leafy greens are good for you, but by volumising your meal with plenty of greens, you’ll be able to eat more while still keeping your calories down. They’re also packed full of vitamins and minerals, as well as fibre to keep your digestive system running smoothly.
Potatoes are another great way to bulk up a meal and help with satiety, while also being packed full of essential nutrients like potassium. We use potatoes in our rich Cottage Pie, our Creamy Chicken Casserole and our Shiraz Braised Beef, so you can treat your tastebuds when trimming down.
Scrambled, fried or poached; whatever way you eat them, whole eggs are incredibly nutrient-dense, while also being a filling protein choice. Start your day off with a couple of eggs for breakfast and studies have shown you’re less likely to be tempted to raid the snack cupboard, helping you save those calories for lunch.
Our inhouse nutritionist says, “Eggs are a great source of protein, and are nutrient-rich with vitamins and minerals. Evidence shows that consumption of eggs does not affect cholesterol levels, and it is recommended to include eggs in a healthy, balanced diet.”
Beans and Legumes
Boasting plenty of protein and fibre, beans and legumes make a delicious (and healthy) addition to a stew or curry. They’ll also keep you feeling full and satisfied well after you’ve finished eating, making it easier to resist impulsive snacking.
Not just the signature food of the millennial, avocado is packed full of healthy fats (yes, to lose weight you still need some fat in your diet), as well as loads of fibre and potassium. So enjoy that smashed avo on toast, or try our MACROS-approved choc berry mousse recipe, made with avocado.
Apple Cider Vinegar
Great for using in a salad dressing, vinaigrette or drank diluted with water, apple cider vinegar has been a hot research topic, with findings suggesting it can aid in weight loss. As a bonus, it can also help reduce blood sugar spikes after meals.
Great for those who want low calories, but also low-cost, tuna is a lean fish which means it has minimal fat while still delivering on the protein and nutrient end. Though we know it’s delish, try and keep your tuna consumption to 2-3 times per week to lower the chances of too much mercury absorption.
Absolutely no secret here, salmon has been a staple on every weight loss and gym junkie’s diet since forever. Low calorie, high-protein, packed full of healthy fats and essential nutrients – do the benefits ever really end? Make the most of this weight loss friendly food by treating yourself to our Herb Crusted Salmon with sweet potato mash and grilled zucchini.
Dairy gets a bad rap for being higher in fat than some other foods, but that doesn’t mean it doesn’t have a place in a well-balanced diet. Cottage cheese, for example, is high in protein and quite low in fat, while also being packed full of calcium, which can help with weight loss.
Studies have shown that a substance found in chilli, capsaicin, can help reduce hunger and increase fat burning. However, if you’re a big fan of the burn your body can build up a tolerance to capsaicin, meaning you won’t reap the benefits. All good things in moderation!
Plant-based protein, yes please. Chickpeas are a go-to option for anyone looking to trim down, also boasting plenty of fibre, minerals and antioxidants. Roast them up with spices and enjoy them as a snack, or try our top-rated Champion Chickpea Curry for a meal as low-cal as it is filling and delicious.
Bloating an issue? Greek yoghurt can help with that, thanks to the probiotics naturally found in this versatile food. Make sure to opt for a natural, unsweetened one, and top it up with some fresh fruit and nuts to create a breakfast that’s nutritious and delicious. Research has shown that eating Greek yoghurt first thing in the morning (aka. on an empty stomach) can help ensure you’re getting the most out of those probiotics.
The effects of grapefruit on weight loss have been studied directly and produced some positive results. In a 12-week study, participants who ate half a grapefruit before a meal saw an average weight loss of 1.6kg. We know what we’re adding to our next shopping list!
While they don’t directly cause weight loss, chia seeds are packed full of nutrients and absorb 11-12 times their weight in water, expanding in your stomach and helping you to feel fuller for longer.
A high-protein, high-fibre favourite, peanut butter can be added to everything from smoothies to our Massaman Beef Curry. They’re also a staple in protein balls and raw desserts, and with good reason!
Above all though, if you’re looking to lose weight, our MACROS nutritionist has some advice, “Don’t fall for the B*S fad diets. The most important factor is your relationship with food; how does food make you feel, and how can you have a positive and healthy eating experience whilst making small and gradual changes to your eating habits,”
“Looking more into food (but still scraping the surface of it all!), it is recommended to stick to whole foods, reduce/limit (NOT cut out completely) fast food and/or eating out, opt for healthier options and increase vegetable and water intake.”
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