Nutritionists Agree: These Are the Best (and Worst) Foods for Weight Loss


Everyone wants to lose weight. We all have our goals on losing weight – I want to lose 20 pounds in 3 months or I have to exercise 40 minutes a day – that’s how it is. Sometimes the reason is about physical beauty because you want to be sexy or you want to be lean and ripped.

For others, it’s not just about losing a couple of pounds. It is about health reasons – losing weight so that their blood sugar will lower down or that their cholesterol levels will diminish. It is about life preservation. And whatever the reason is, the ultimate end result is for the better.

People think that losing weight is all about cutting on calories. Well, it’s not always the case. Experts say that if you want to lose weight, cutting food intake is only half of it. It shouldn’t be the only weight loss method. You also have to consider working out daily and eating the RIGHT KIND OF FOODS. Also, you must not skip meals.

Do you know which foods will make you lose weight in a healthy way? Aside from losing weight, what foods can make you feel more satiated and full? What kind of food will provide you all the necessary nutrients?

Nutritionists agree that here are the best foods to eat when you want a healthy weight loss routine. There are also three of the worst foods to eat – so watch out for this.




Salmon is high in MUFAs or Monounsaturated Fatty Acids. While low fat diet is sometimes a good meal to eat, the body need fats too and the best fat source is from salmon. Dietitian Christy Shatlock says that the fatty acids in salmon don’t only promote weight loss especially in the abdominal area. It also pumps up functions of the brain. Salmon is also a rich source of iodine – it regulates the function of thyroid and also boosts metabolism.



Yes, avocado is high in calories but if you only eat a serving, the benefits are so much more. It is a high in dietary fiber fruit. Avocado is also rich in healthy fatty acids, vitamins, minerals and phytochemicals (fights bacteria, virus and etc…). It is also filled with antioxidants that provide flawless skin, hair and nails.

The fruit is also a great addition to any weight loss diet, according to Lauren O’Connor, diet plan expert. Christy Shatlock also mentions that avocado has oleic acid which provides the feeling of satiety which will then reassure shedding off excess pounds.



Shatlock believes that eggs must be a part of your breakfast because it is rich in protein. It can help you feel full longer and that will eliminate any over eating or excess meals that are sweet or fatty in nature during the day.

While egg white is great because it is low in calories, you must also eat the egg yolk. If you eat the whole egg, you will also eat the following nutrients: lutein, choline, selenium, Vitamin B2, Vitamin B12, and Vitamin A, among others. Candice Seti, a nutrition coach, explains about this.

Seti also adds that you shouldn’t be alarmed of the egg yolks cholesterol content. In fact, the cholesterol in egg yolks improves the heart function and lowers the risk of contracting heart disorders. A healthy person without existing heart diseases and is actively exercising can eat up to a maximum of three eggs a day. Otherwise, you can only eat one a day or one every other day.

Brown Rice


The right kind of complex carbohydrate foods can aid in weight loss, according to Christy Shatlock, and this is where brown rice comes in. It is called “resistant starch” because it pumps up a person’s metabolic rate and burns fat. It also helps curb the hungriness since brown rice is rice in dietary fiber. Compare to white and refined rice, complex and brown rice is a better option.



Did you know that broccoli is called a “super food”? Well, it is a super food or a miracle food. In fact, it is in the top 50 list of most nutritious veggies of all time. What’s in a broccoli, anyway?

Shatlock says that broccoli is a great source of dietary fiber and it is super low in calories. Broccoli also has high protein content. One cup serving provides 4g of protein. So, with these alone, broccoli really is a super food. And truth is, that’s not all broccoli can give – it’s only the tip of the iceberg, so to speak.



“An apple a day, keeps the doctor away.”

I’m sure you’re familiar with this saying. Well it is true. Apple is a classic snack that’s so nutritious – if you eat it daily, it’s like your vitamin and mineral supplement. O’Connor says that apples are good for the heart plus the fiber content is high too. The fruit is helpful in terms of digestive process, as well. It is also a fruit that makes you feel full at a very small amount of calories, as explained by Shatlock.


Ready to Eat Salads


Don’t be fooled by the word “salad” being sold in markets, bazaars or food centers. It is not always a healthy preparation. It all boils down to salad dressing. The dressings in these pre-mixed salads are often high in fat and calories.

Instead of buying pre-made salads, find the time to create your own vinaigrette. And the maximum dressing to put on you salad is two teaspoons. You can always bring lettuce leaves with you. Place it inside a ziplock plastic or your Tupperware container. Instead of crouton toppings, you can eat almonds, walnut or pumpkin seeds.

Zero Fat or Low Calorie Foods

Fat Free

Contrary to popular belief, these fat-free or calorie foods are bad for your all. Nutrition experts say that these foods are full of additives and chemicals which don’t have any nutritional value. And the end result of this is that, those zero calorie foods don’t make you feel satisfied after eating. The tendency is that you’ll eat some more. It won’t help a person who is trying to lose weight.

White Bread and Margarine


White bread is processed food and all nutritionists say NO to refined wheat because the fiber content and other health nutrients are eliminated in processing. Turns out that white bread has very little nutritional value.

Now if you put margarine, or what they call “fake butter”, you are adding “trans fat” in your system. Trans fat stays in you arteries and blocks it causing heart ailments. Actually, it’s not just bad – it’s flat out dangerous to eat, according to registered food and nutrition experts.