If shedding pounds is on your list of resolutions this year, it’s time to get serious about maintaining a healthy diet. You can put in hours at the gym each week, but it’s crucial to remember that what you put into your body is just as important as moving your body when it comes to fat loss. That’s why they say weight loss starts in the kitchen—but before that, it starts at the grocery store.
Figuring out what to add to your cart isn’t always easy, especially when you’re just beginning your weight loss journey. That’s why we consulted the experts. We spoke to Dani Singer, a Certified Personal Trainer and Fitness Nutrition Specialist, to learn about some of the healthiest grocery picks for fat loss. From leafy greens to high-protein staples, find his top choices below.
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1. Mixed Leafy Greens
Not only do leafy greens contain so many vitamins and nutrients that are so wonderful for your body and health, but they're also a super filling base to include in many meals. They're a high-volume healthy food, meaning you can eat a lot of them for few calories and significant benefits.
"An entire salad bowl is often under 100 calories, so they physically fill the stomach and crowd out higher-calorie foods," explains Singer.
When you're at the grocery store, aim to grab two to three bags of mixed greens a week, and use them in salads with protein, side salads, on sandwiches, wraps, and more. Your body will thank you!
2. Eggs
While they may be a little more expensive these days, in some parts of the country, egg prices are slowly going down, and if you're ready to lose fat and focus on getting in more protein, you should buy a carton during your next grocery trip. Singer calls eggs "a complete protein" that contains a healthy nutrient, choline.
"An egg-based breakfast suppresses the hunger hormone ghrelin and raises PYY/GLP-1, leading to lower 24-hour calorie intake," he notes, and suggests eating a spinach and mushroom omelette for a filling breakfast.
3. Frozen Cauliflower Rice
Cauliflower rice is one of the cleverest inventions by the health and wellness community, as it provides an easy way to cut down on starchy carbs and fill up on a fibrous vegetable. While white rice is not the enemy, it can spike your blood sugar, and if you're looking to lose fat, you may want to focus on eating more vegetables than carbs. Buying frozen cauliflower rice sets you up to have a tasty base or side for a healthy dinner recipe at any time.
Singer says cauliflower rice is great because it's "only about 25 calories per cup, [which is] roughly one-fifth the calories of cooked white rice, so you can double plate volume without blowing the budget."
4. Plain Greek Yogurt
One of the most versatile, high-protein items you can have in your refrigerator is Greek yogurt. It's tangy, creamy, delicious, and can make its way into so many meals, whether it's a simple yogurt bowl with fruit or used as a base for a yummy sauce to pair with a protein. Singer notes that it's "twice the protein of regular yogurt, little sugar, and live probiotics that tame bloat and support gut health."
"Registered dietitians consistently rate it the healthiest yogurt on the shelf," he continued. "So do personal trainers - I'm one of them."
He suggests eating a serving of Greek yogurt with cinnamon and some diced apples for a fall-inspired parfait. Yum!
5. Skinless Chicken Breast Strips
One of the most popular proteins for fat loss is lean chicken. Like Greek yogurt, it's super versatile and can be used in all kinds of cuisine. If you're looking for an easy protein to use while losing weight, you can easily find ready-cooked skinless chicken breast strips or shreds at the grocery store. Singer calls chicken breast the "leanest mainstream protein at around 31g protein and just 3g fat per 100g." "Protein preserves muscle during a caloric deficit and has the highest thermic effect of food, which means you burn more calories through digestion," he adds.
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