While you may feel tempted to cut calories to lose weight, eating too little can put your health at risk and may actually stall your weight loss plans. In fact, eating far fewer calories than your body needs can cause your body to break down muscles and organ tissues for fuel. The less tissue mass you have, the slower your metabolic rate. This is also not ideal for weight loss. A calorie-restricted diet can also have long-term downsides for a body’s hormone balance.
So instead of restricting your caloric intake, focus on feeding your body healthier foods—it’s a more effective weight loss strategy, says Dr. Shoaib Malik, a family medicine doctor in East Windsor, New Jersey. He says that the best foods to support a healthy and sustainable weight loss plan are leafy greens, lean protein, berries, nuts and seeds, and whole grains because they’re high in fiber, metabolism-boosting, antioxidant-rich, and more! Find out more below.
Leafy Greens
The first food that Malik recommends for sustainable weight loss is leafy greens, such as spinach, kale, and collard greens. "Leafy greens are low in calories but high in fiber, vitamins, and minerals, which can help you feel full and satisfied without overeating," he says. Spinach, for example, can also be incorporated into numerous meals like pasta, rice, or a salad to make them healthier.
Lean Protein
Lean proteins like chicken, turkey, and fish are specifically great for reducing fat in your midsection because they're low in fat. For a protein to be considered a lean protein, it should have under 4.5 grams of saturated fats in the total fat amount.
"Lean protein is also filling and can help you build and maintain muscle, boosting your metabolism and burning more calories," Malik notes. Including lean proteins in your diet can significantly reduce the number of calories from saturated fats you intake while boosting your metabolism for faster weight loss.
Berries
Malik says, "Berries are rich in antioxidants, which can help reduce inflammation and improve insulin sensitivity, both of which are important for weight loss." Berries, such as blueberries, strawberries, and raspberries are known for their high levels of antioxidants, which have been linked to a reduced risk of heart disease and cognitive decline. And, blueberries can also stimulate collagen production.
Nuts And Seeds
A handful of nuts and seeds (like almonds, chia seeds, and flaxseeds!) are another food group that Malik highly recommends women over 40 prioritize if they want to lose weight. "Nuts and seeds are high in healthy fats, fiber, and protein," he says, "which can also help keep you full and satisfied and may improve blood sugar control." Nuts and seeds are also a good source of zinc, a mineral that's crucial for healthy skin and hair!
Whole Grains
"Whole grains are a good source of fiber and complex carbohydrates, which can provide sustained energy and help regulate blood sugar levels, making it less likely that you'll overeat later on," Malik explains. Whole grains like brown rice, quinoa, and whole-wheat bread are high in fiber and low in calories, while simultaneously speeding up the metabolism. Quinoa can make a great addition to salads, veggie-packed bowls, as a side, or just eat it on its own!
Overall, it's important to remember that while these foods can be helpful for weight loss, they're not the only thing you should focus on. To see results, you'll need to also be mindful of portion sizes and stay physically active. And, it goes without saying that every person's nutritional needs and preferences are unique. That's why you should consult a healthcare professional or registered dietitian to develop a personalized eating plan that works for your weight loss goals.
