1. Salmon
“Salmon is rich in polyunsaturated omega-3 and omega-6 fatty acids,
which you can only get through the food you eat,” White says.
“Increasing your intake of polyunsaturated fats can help reduce
inflammation and therefore improve your ability to lose weight.” Plus,
salmon is brimming with vitamin E, a powerful antioxidant that can
help slash your inflammation levels even further, he says. Aim to
consume one salmon fillet (about the size of a checkbook) each week.
2. Macadamia Nuts
Almonds and walnuts tend to get all of the healthy glory, but
macadamia nuts are a great source of monounsaturated fatty acids,
vitamin E, and fiber, all of which can translate to improved blood
sugar control, White says. They’re also rich in energy-boosting B
vitamins including thiamine, which can help you crush every fat-blasting
workout that comes your way.
Remember, though, a handful of nuts contains about 200 calories and
a single tablespoon of macadamia nut oil contains 120. So any nuts
are best used as a replacement for other high-fat foods, rather than in
addition to. Try subbing them in for meats, cheeses, and butter.
3. Eggs
“The human body absorbs, digests, and utilizes the protein from eggs
better than it does with any other source,” White says. That makes
eggs a go-to for building muscle and giving your metabolism a bump.
Bonus: Protein can delay how long it takes for food to travel from your
stomach into your intestines, meaning you stay full long after each
meal.
And don’t skip the yolks! Apart from protein, yolks are rich in
weight-loss supporting vitamins and antioxidants. And (contrary to
what you may have heard) more than half of eggs’ fatty acids are
actually unsaturated. Even heart disease patients can consume three
whole eggs per day without any negative effects on their cholesterol
levels, according to one 2015 American Heart Journal study.
4. Coconut Oil
“Coconut oil is a great dietary fat to include in your diet when losing
weight,” White says. That’s because the bulk of coconut oil’s
saturated fat content comes in the form of medium-chain triglycerides
(MCTs), which, might be more weight-loss friendly than the long-
chain triglycerides (LCT) found in other vegetable oils. In one McGill
University study, dieters who opted for oils rich in MCTs lost more
body fat compared to those using LCT-rich olive oil. MCTs may also
temporarily increase your metabolic rate, according to European Journal
of Nutrition research. Coconut oil also has a high smoke point, so it’s
great for sautéing veggies and scrambling eggs at high temps.
5. Green Tea
“Green tea boasts a high concentration of epigallocatechin gallate
(EGCG), a substance with more antioxidant activity than vitamins C
and E,” says White. EGCG has also regularly been linked to improved
weight-loss success. For optimal benefits, he recommends using it to
replace your go-to coffee drink. The simple switch will save you
calories while fighting fat-spurring inflammation.
6. Avocado
Avocado is technically a fruit, but it’s shockingly low in carbs. The
whole fruit only packs 17 grams of carbohydrates along with 13 grams
of filling fiber, White says. According to research published in the
Nutrition Journal, adding half of a fresh avocado to your lunch can
increase satiety levels and reduce cravings over the next three hours in
overweight adults.
7. Peanut Butter
Peanut butter is a great source of satiating unsaturated fatty acids,
protein, and energy-boosting vitamins, like B-6 and iron. Plus, who
doesn’t want to eat peanut butter as part of their weight-loss plan?
To keep your carb and calorie intake on the healthy side, opt for
natural versions that do not contain any added sugars or oils, White
says. Store it in the fridge and it will stay good for months.
8. Aged Cheese
Research published in the British Journal of Nutrition shows that
snacking on cheese can help you eat less at your next meal. You can
thank its blend of filling fat and protein for that! And, when it comes
to getting your cheese fix while on a low-carb diet, aged cheeses like
Brie, Parmesan, Gruyere, manchego, and blue are among your best
bets. That’s because their aging process keeps them from retaining
fewer carbs, he says. Aged varieties of cheddar and goat cheese will
also do the trick.
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