In my weight loss journey, I have managed to lose 17kgs / 38 pounds and successfully kept it off. A lot of people believe that weight loss-friendly foods are tasteless and boring but boy! are they missing out. Today, I’m showing you how you can still enjoy delicious foods while getting lean and healthy. Like most people, I used to believe that carbs, sugar, and calories are bad. The day I realized how wrong I was is the day my health and weight loss journey became so much easier.

Weight loss, weight gain, and weight maintenance all boil down to what you eat, because it’s all based on a calorie deficit (to lose weight), calorie surplus (to gain weight), and calorie maintenance (to maintain your current weight). However, the one thing they all share in common is, that for them to be sustainable and for your health to thrive, the food you’re eating needs to be filling and nutrient dense.

Why are some foods better for weight loss than others?

While there are various reasons, some of the biggest factors come down to:

1. Their ability to keep you feeling full for a long period
2. The amount of nutrients in them
3. The amount of calories in them.

Calories and carbs are not evil. I cannot stress this enough… ANYTHING in excess is bad for you. For instance, if you overdo the carbs, your blood sugar levels can get too high. This causes your body to make more insulin, which tells your cells to save the extra glucose as fat.

9 Weight-loss foods I eat every day

Here are 9 foods I eat every day, that have helped me lose 17 kgs / 38 pounds while transforming my health to the best it’s ever been in. These foods offer calories that add nutritional value to your body, will keep you fuller for longer, and will ultimately aid in helping you to achieve your weight loss goals.

1. Overnight oats

Oats are always a good choice for any meal and can even work as desserts (yes that’s how amazing they are!). They’re also an excellent source of good carbs, fiber, important vitamins, minerals, and antioxidants such as manganese, phosphorus, magnesium, copper, iron, zinc, folate, and vitamins B1 and B5. I have overnight oats for breakfast 90% of the time. They are low in calories and the high fiber content keeps me full for longer. The fun part is I can swap a few ingredients and enjoy a different burst of flavor every breakfast of the week. ½ a cup of dry rolled oats will give you about 150 calories

Bonus: Overnight oats are an amazing option for a grab n’ go breakfast. If you’d want to enjoy them as much as I do, click here! You’ll be surprised at how quick and easy it is to make them.

2. Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback. They are high in protein and healthy fats and are very satiating. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss. They contain nutrients such as betaine and choline that are essential for maintaining heart health. The vitamin D in them helps to protect bones and boost your mood. 1 large egg will give you about 80 calories.

3. Chicken & lean meat

Chicken is extremely high in protein which helps your body to maintain and build muscle mass. Chicken is also a great source of vitamin B6, selenium, phosphorus, and niacin and is naturally low in sodium. 100 grams of chicken translates to roughly 100 calories which means that chicken has significantly fewer calories than red meat. I often pair my grilled chicken with leafy greens, which brings me to my next weight-loss superfood.

4. Leafy greens & cruciferous vegetables

Leafy greens include baby spinach (my favorite), kale, lettuce, arugula, etc. Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussel sprouts. Both leafy greens and cruciferous vegetables are high in fiber, and low in carbohydrates and calories. For instance, a cup of raw baby spinach contains only 7 calories.

Tip: Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. They are incredibly nutritious and very high in many vitamins, antioxidants, and minerals, such as calcium

5. White, boiled potatoes & sweet potatoes

They both contain an incredibly diverse range of nutrients — a little bit of almost everything you need. They’re particularly high in potassium, a nutrient that most people don't get enough of and that plays an important role in blood pressure control. Boiled potatoes and also boiled sweet potatoes have a high satiety index, they get me full while being low in calories. For instance, 200 g of boiled potatoes is about 200 calories.

6. Beans & legumes

Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake. For instance, a cup of boiled kidney beans contains about 225 calories and I easily get full with about ½ cup’s worth in a salad mix.

7. Fruits & nuts

I enjoy fruit salads especially more on a hot day, or when I’m feeling snack-ish. Despite being high in fat, nuts are not as fattening as you would expect. They're an excellent snack, containing balanced amounts of protein, fiber, and healthy fats. I often use nuts as toppings for my overnight oats. I also use them as part of a snack, if I combine said nuts with fruit or in some cases yogurt.

Tip: Fruit salads are full of flavor, low in calories, and are a good way to eat your water.

8. Avocado & olive oil

While most fruits are high in carbs, avocados are loaded with healthy fats. They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. One of the things I love about olive oil is its versatility. I use it for grilling, and cooking, and is awesome for vinaigrette salad dressings. Both avocados and olive oil are perfect additions to salads and are packed with antioxidants and heart-healthy fats. I use them in moderation due to their calorie-dense nature.

Did you know? Avocados and olive oil protect against heart disease, combat cancer, and alleviate inflammation.

9. Yogurt

Yogurt is one dairy product I try not to lack in the fridge. Yogurt contains probiotic bacteria that can improve the function of your gut. It’s high in calcium and B vitamins, all of which may boost immune health and prevent certain illnesses. I have yogurt in various ways, such as, in my overnight oats, in smoothies, as a snack, and sometimes as a dressing for some salads. My all-time favorite flavor is Mixed berry.

The bottom line

If you’re trying to lose weight, you need to be mindful of calories and what kind of calories you are consuming. Calories high in fiber, protein, and healthy fats will keep you feeling fuller for longer and will nourish your body. These are mainly whole foods like chicken, vegetables, fruit, yogurt, nuts, beans, and legumes to name a few. Processed foods, such as probiotic yogurt, extra-virgin olive oil, and oatmeal are also excellent choices. Eating these nutritious foods has helped me lose 17 kgs / 38 pounds. The best part? There has been a tremendous improvement in my overall health and energy levels. You are what you eat, eat the good stuff!

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