OVERVIEW

Inability to lose weight is a multi-factorial health condition. Causes for excess weight or obesity include overeating, under exercising, not following the correct diet for weight loss, imbalanced blood sugar levels, hormone problems, underactive thyroid and emotional attachments to food. Ruling out any underlying medical condition should be the first line of approach. After that, weight loss is essentially about using up the caloric energy that you take in, getting into the correct mindset, avoiding fad diets, and making informed nutritional & lifestyle decisions to achieve and maintain your desired, healthy weight. The best weight loss diet is a balanced one. The foods below are some of the best foods for weight loss.

Coconut Oil

Virgin coconut oil heads straight to the liver once it has been ingested and is directly transformed into energy which stimulates metabolism, specifically the digestive metabolism. It is indicated in digestive weakness and also in weight management and high cholesterol as it improves the metabolism of fats but also because the oil bypasses the circulatory and lymphatic system.

Sebastian Pole

Black Beans

Beans are a nutrient-dense, vegetarian source of protein. Protein plays an important role in weight loss, encouraging fat loss and increasing metabolism-boosting muscle mass. Black beans are high in fiber, which is also helpful for weight loss as it slows down digestion and makes you feel fuller for longer. A good way to include beans in your diet is as a side dish, in place of nutrient-deficient, high-calorie foods like fries, mac & cheese, or potato wedges.

Liz Gale Nutritional Therapist

Liz Gale

Nutritional Therapist

Liz Gale Nutrition

Ireland

Blueberries

Include plenty of blueberries as part of your healthy, balanced weight loss regime. Berries are lower in sugar than other fruits and are high in antioxidants and phytonutrients which naturally reduce inflammation in the body. As inflammation can contribute to hormone imbalances and insulin resistance, some of the main causes of weight gain, including berries as part of your 5+ fruits and vegetables a day is advisable during your weight loss regime.

Liz Gale Nutritional Therapist

Liz Gale

Nutritional Therapist

Liz Gale Nutrition

Ireland

Cayenne Pepper

While there have been varied results, some studies have shown that spicy foods such as cayenne pepper may speed up metabolism and may also increase feelings of fullness. If you like spicy dishes, cayenne could be a beneficial addition to your weight loss regime.

Liz Gale Nutritional Therapist

Liz Gale

Nutritional Therapist

Liz Gale Nutrition

Ireland

Free Range Chicken

Protein plays an important role in weight loss, promoting fat loss and increasing metabolism-boosting muscle mass. Chicken is an excellent, low-fat source of protein and should be regularly included in your balanced, whole-food weight loss regime.

Liz Gale Nutritional Therapist

Liz Gale

Nutritional Therapist

Liz Gale Nutrition

Ireland

Dark Leafy Greens

Be sure to include an abundance of dark leafy greens in your weight loss regime. They’re loaded with antioxidants like carotenoids, vitamin C, and manganese that help reduce inflammation in the body. This is vital for overall health, but as inflammation can contribute to hormone imbalances and insulin resistance, some of the main causes of weight gain, it’s highly recommended to eat generous amounts of greens during a weight loss program. Leafy green vegetables are nutrient dense, high in fiber, and low in calories, making them an ideal part of any weight loss diet.

Liz Gale Nutritional Therapist

Liz Gale

Nutritional Therapist

Liz Gale Nutrition

Ireland

Free Range Eggs

Eggs are an excellent source of protein, which plays an important role in weight loss by promoting fat loss and increasing metabolism-boosting muscle mass. Eggs are also a great source of vitamins, minerals, and essential fatty acids, making them an ideal part of a healthy, balanced weight loss regime.

Liz Gale Nutritional Therapist

Liz Gale

Nutritional Therapist

Liz Gale Nutrition

Ireland

Ginger

Ginger is a powerful antioxidant with a long history of medicinal use. Its anti-inflammatory properties can benefit almost every health condition, including excess weight, as inflammation can contribute to hormone imbalances and insulin resistance, some of the main causes of weight gain. Some studies have shown that ginger can help balance blood sugar levels and increase feelings of satiety, which are both beneficial to weight loss. Use ginger liberally in cooking, baking, fresh juices, soups, and tea infusions as part of your balanced weight loss regime.

Liz Gale Nutritional Therapist

Liz Gale

Nutritional Therapist

Liz Gale Nutrition

Ireland

Cook + Cure - The Health App Tailored to You
Cook + Cure - The Health App Tailored to You

The health app tailored to you

Find more foods, remedies, recipes, and lifestyle practices recommended by experts to help with weight loss and more. We’re all different. Find information tailored to your unique combination of health problems, goals + diet preferences.

Cook + Cure - The Health App Tailored to You

Chromium

This mineral has been the most widely researched nutrient in relation to weight loss Chromium is needed for the metabolism of sugar and without it insulin is less effective in controlling blood sugar levels. This means that it is harder to burn off your food as fuel and more may be stored as fat. It also helps to control levels of fat and cholesterol in the blood. One study showed that people who took chromium over a ten-week period lost an average of 1.9kg (4.2lb) of fat while those who took a dummy tablet lost only 0.2kg (0.4lb).

Dr. Marilyn Glenville

Dr. Marilyn Glenville

Nutritionist

AUTHOR of The Natural Health Bible for Women

UK + Ireland

Vitamin B-Complex

These are important vitamins in terms of weight loss, and they are often known as the ‘stress’ vitamins. Vitamins B3 and B6 are especially important because they help to supply fuel to cells, which are then able to burn energy. Vitamin B6 together with zinc is necessary for the production of pancreatic enzymes which help you to digest food. If your digestion is good, you will be much more likely to use your food efficiently, instead of storing it as fat. Vitamins B2, B3 and B6 are necessary for normal thyroid hormone function production, so any deficiencies in these can affect thyroid function and consequently affect metabolism. B3 is also a component of the glucose tolerance factor which is released every time your blood sugar rises. Vitamin B5 is involved in energy production and helps to control fat metabolism. As you can see, the B vitamins as a group are important and the best way to get them is in a good B-complex supplement.

Dr. Marilyn Glenville

Dr. Marilyn Glenville

Nutritionist

AUTHOR of The Natural Health Bible for Women

UK + Ireland

Fish Oils

Although fat consumption, especially hydrogenated and saturated fats, needs to be watched carefully during a weight loss program, some essential fats like omega-3s and omega-6s are still required for healthy cell membranes and for their anti-inflammatory and immune-boosting action. Eating oily fish twice a week or taking a daily, high-quality fish oil supplement, such as krill oil, will help to maintain your intake of these healthy, essential fats. Flaxseed oil is a vegetarian alternative.

Liz Gale Nutritional Therapist

Liz Gale

Nutritional Therapist

Liz Gale Nutrition

Ireland

Probiotics

The body contains about 100 trillion bacteria, over 10 times the number of cells in the entire body! Ideally, the ratio between good and bad bacteria in your gut should be 85 % “good” to 15 % “bad.” Ensuring that you get a regular supply of good bacteria in your gut from food sources is vital because an estimated 70% of your immune system is in the gut. Optimum digestive health is essential for weight loss and for supporting your overall immune system, which is your number one defense system against all disease, including obesity.

Liz Gale Nutritional Therapist

Liz Gale

Nutritional Therapist

Liz Gale Nutrition

Ireland