These 5 Foods Make Weight Loss Easier

So, you’re trying to lose weight. Well, I’ve got good news for you. I lost 100 pounds in one year on my own at 14 years old and have kept it off since (18 years).

I’ve been on my fitness journey ever since and have tried my fair share of diet and workout plans. I know what works and what doesn’t work when it comes to effective weight loss strategies.

Diet will always be the most important factor in any weight loss plan for women or men. Keep reading to learn about the common diet mistake you’re likely making and my top 5 foods that make weight loss easier.

Weight Loss = Calories In Vs Calories Out

No matter what, weight loss comes down to calories in vs. calories out. I would bet my life on this for 99.9% of all obesity cases.

It also does not matter much where those calories come from. You can lose weight whether you are eating 1000 calories of donuts or 1000 calories of chicken breast.

The difference is, eating 1000 calories of donuts (mostly pure refined sugar) is maybe three donuts. Whereas 1000 calories of chicken breast is about 2 pounds of chicken and contains about 200 grams of protein.

You will feel much more satisfied after eating 2 pounds of pure protein than you would after eating 3 donuts. Not to mention the other ill health effects that would come from eating 1000 calories of pure sugar everyday (insulin spikes, sugar crashes, lethargy, etc.).

The Biggest Weight Loss Diet Mistake

One of the biggest mistakes I think people make when dieting is eating too little. Yes, you heard that right. They don’t eat enough.

At least, not enough of the right stuff. Eating less food seems like the obvious solution to losing weight. Calories in vs. calories out, right?

The thing is, eating less calories does not mean you must eat less food. Many people continue eating the same things they’ve always eaten, just less of it.

This method is not wrong, it does work. However, the problem is most Western diets are not nutritionally balanced. So, eating less of them is not particularly satisfying.

Less Calories Doesn’t Mean Less Food

For example, if you regularly eat a Big Mac and Medium Fry everyday for lunch, then cut that amount in half to lose weight, I bet you’d still be hungry (I know I would). That’s because most processed foods don’t contain enough vital nutrients like protein, fiber, and healthy fats that keep you feeling satisfied.

You may be able to maintain this way of eating for a week or two, but eventually you’ll get hungry. You’ll get so hungry that you’ll say “screw it” and go back to eating exactly as you were before, undoing any progress you made.

Then you’ll convince yourself losing weight is impossible. Sound familiar?

Eat Less Calories, But More Food

So, what’s the solution to this conundrum? How do you eat less to lose weight without feeling hungry?

Eat more food. Well, eat more of the right kinds of food. The key here is to eat more volume but less calories.

What this means is you will be eating more satisfying foods that are naturally lower in calories. You can eat more of them, feel more satisfied, yet still be eating in a calorie deficit.

Really what this means is you’re going to have to eat healthier because (shocker) healthier foods are generally lower in calories and higher in nutrients.

What are some of my favorite high volume, low calorie foods that make weight loss easier?

5 Best Foods For Natural Weight Loss

1. Broccoli

Broccoli is and has always been my favorite green vegetable. Steamed, roasted, or even raw, something about these crunchy mini green trees makes eating healthy less of a challenge for me.

Broccoli is a cruciferous vegetable packed full of nutrients like vitamin C and magnesium. It’s also full of tons of fiber that keeps you regular and keeps you feeling full.

Broccoli is also low in calories, with just 30 calories per cup, meaning you can eat as much broccoli as you want without having to worry about going overboard. Other cruciferous vegetables like broccoli include cauliflower, cabbage, and brussel sprouts.

Include more of these veggies into your daily meals to add bulk to your diet without the calorie count.

2. Chicken Breast

What goes best with broccoli? That would be chicken breast.

Grilled, baked, or stir-fried (not deep fried), chicken breast is my go-to lean protein for most meals. Protein is essential for building and repairing muscle tissue, which is helpful for recovering from hard workouts.

Protein is also helpful for keeping hunger at bay between meals thanks to its high satiety level. Lean proteins like chicken breast take longer to digest than other nutrients, like carbs, fats, and even vegetables.

Eating even just a little bit of protein at every meal can go a long way in helping to curb hunger, which reduces your risk of overeating. Chicken breast is an ideal protein for weight loss because it is lower in calories per serving (187 calories per 4 oz) versus other fattier animal protein sources.

3. Apples

An apple a day may not actually keep the doctor away but it can help keep your hunger levels stable.

Apples are one of my favorite fruits not only for their crisp, juicy, sweet taste but for their filling fiber and crunch. Like most fruits, apples contain a high fiber and water content that keep you both hydrated and satiated.

When I’m in a snacky mood, apples are my go-to quick pick for something crunchy, sweet, and satisfying. Just one medium apple packs about 100 calories but can keep you feeling satisfied until your next meal.

Other great low calorie, high fiber fruits include oranges, grapes, and melon.

4. Potatoes

Potatoes often get a bad reputation for being an unhealthy food because of their high carb content. However, potatoes on their own are surprisingly nutritious (especially if you eat the skin).

They are high in satiating fiber and low in calorie with only about 160 calories per medium sized russet potato. Potatoes only become an unhealthy food when you fry them or drown them in butter and sour cream.

But when eaten alone or seasoned only lightly, potatoes are a tasty side dish that gives you your carb fix without overdoing it.

5. Greek Yogurt

Greek yogurt is a creamy delicious yogurt that’s packed full of protein. It has a tangy kick to it that pairs well with a drizzle of honey and fresh berries or raisins.

I keep Greek yogurt on hand for when I have a sweet tooth but don’t want to indulge in ice cream or other caloric desserts. On its own, plain non-fat Greek yogurt has only 130 calories per cup.

With nearly 20 grams of protein per 1 cup serving, it’s an ideal snack or dessert for curbing both hunger and dessert cravings.

Dieting Is Hard, But Staying Satiated Makes It Easier

Losing weight healthy way takes a lot of work and a lot of consistency. However, it’s easier to do when you are eating the right foods.

Stay away from highly caloric processed foods that won’t keep you feeling satiated and won’t help you lose weight. Don’t fall prey to the trap that you must eat less food to lose weight.

Instead, eat less calories but more food by eating foods that are naturally lower in calories and higher in nutrients. Include more of these foods in your diet at every meal and weight loss will feel easier than it has ever felt before.

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Thanks for reading! If you’d like to hear more about my weight loss story, check out my book 1 Year 100 Pounds.

Also, be sure to follow me on Instagram, Tik Tok, and YouTube for weight loss tips and workout motivation!

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