5 Foods for Fat Loss

Eating for fat loss can be easy. It’s just about finding out what sort of healthy foods you actually like and enjoy. Like most, I have tried many diets in my lifetime. What I realize time and time again is that diets just don’t work! It’s all about being able to make healthy food choices and incorporating them into lifestyle changes for good…not just for the next 3 weeks! Here are some of my top 5 food choices that I love to eat, because they taste good but more importantly keep me feeling great.

1. Eggs and egg whites
Eggs are high in protein and nutrient rich minerals such as selenium to support your immune system and B vitamins for energy. This is one of favorite foods for breakfast because it jump starts my metabolism and helps keep me full all morning. As a way to reduce fat and cholesterol, I stick with egg white omelets and add some green veggies, onions and tomatoes for flavor.

2. Leafy Greens
Green Leafy vegetables are nutritional powerhouses chock full of vitamins, minerals and phytonutrients. Rich in vitamin K, these greens can help keep blood vessels flexible and healthy, protect bones from osteoporosis, and regulate inflammation. The only leafy greens I used to eat were broccoli and spinach. But I have grown to step outside the box and try greens such as kale, collard greens, bok choy and brussel sprouts. Just because you’ve never had them before, doesn’t mean you can’t give them a try. You might not love them all, but find the ones you do and be creative. High in fiber and low in calories, you can enjoy just about as much as you can fill up on.

3. Lean Protein
For lean protein I love chicken breast, ground turkey and fish. These foods are low in fat, high in protein and loaded with nutrients. Chicken can be prepared in so many ways-sautéed, stir fried, broiled, grilled. I try to mix it up with different marinades and seasonings. For fish, I love a wild caught Salmon or local Cod. Fish are loaded with omega-3 fatty acids which are an integral component for brain and heart health.

4. Quinoa
I found out about this amazing grain when I was living in Oregon. I am amazed at how many people have still never heard of it. Quinoa is an ancient grain that originates from South America. Not only is quinoa high in protein, but the protein it supplies is a complete protein, which means it includes all nine essential amino acids. It has fewer carbohydrates than most other grains and cooks in about half the time of regular rice. Quinoa is an excellent source of complex carbohydrates that can be enjoyed hot or prepared as a cold salad.

5. Healthy Fats
This includes things like Olive Oil, Almonds and Avocados. Most people wrongfully think if they want to lose fat, they have to eat only “fat free” items. The problem here is to substitute; most people fill up on carbohydrate loaded snacks that do not leave them feeling satiated. What modern research is showing is that it is not fat that is bad for us, it’s the type of fat and quantity consumed that matters. The human body uses fatty acids for a multitude of purposes from building cell membranes to performing key functions in the brain, eyes, and lungs. Just be careful with quantity of these “healthy fats”, and keep total fat intake to 20-35% of calories consumed.

By: Alyson Adams, L.Ac.