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Weight loss grocery checklist: 10 must-have items

Before and After BMI

August 4, 2015

Weight loss grocery checklist: 10 must-have items

Woman checking nutritional value of items on her weight loss foods grocery list

You may recognize the importance of exercising to lose weight, but what about your diet? If you’re not eating right, it doesn’t matter how much you exercise; you won’t see the results you’re after. As you plan your menu for the next month, be sure to incorporate each of these 10 weight loss foods on your shopping list.

1. Fish

Protein is the key to staying fuller longer, and there’s no healthier source of protein than fish. A high-protein diet curbs cravings, and fish is also full of Omega-3 fatty acids for a healthy heart and beautiful skin. There are plenty of tasty, healthy ways to cook fish.

2. Kale chips

Every now and then you might want a crunchy, salty snack. Instead of grabbing a bag of potato chips on your next grocery trip, grab a bag of fresh kale. Drizzle the kale with olive oil, season them as you wish and bake in the over at 400 degrees for 10-12 minutes. Kale is a super food, and is packed full of Vitamin A, K, C, B6, Manganese, Calcium, Copper, Potassium and Magnesium.

3. Spaghetti squash

There are many ways to enjoy spaghetti squash including eating it raw, creating healthy burrito bowls and more commonly pairing it with your favorite tomato-based sauce as a pasta alternative. 1 cup of spaghetti squash has 2 percent of your daily Vitamin A and Calcium intake, as well as 5 percent of your recommended Vitamin B-6.

4. Eggs

In a study highlighted by Everyday Health, overweight men and women who ate two eggs for breakfast lost more weight than those who ate bagels. Eggs are another great source of protein, and they require more energy to break down, a combination that keeps you full and burns calories at the same time.

5. Nuts and seeds

Almonds, peanuts, pistachios, sunflower seeds and flaxseed are all foods that promote weight loss. They’re packed with protein and fiber, along with healthy fats. A 12-week study discussed by Everyday Health found that people who eat a handful of mixed nuts each day have higher levels of serotonin, which suppresses appetite.

6. Vegetable soup

As stated, the top food that promotes weight loss contains protein, fiber and a high water content. Vegetable soup (complete with lentils, carrots and other powerhouse veggies) makes the grade on all three points.

7. Greek yogurt

Why Greek? Well, it packs twice the protein and less sugar than ordinary yogurt. It’s also a great source of calcium, which promotes long-term weight loss.

8. Chili peppers

The more calories you burn at rest, the easier it is to lose weight. Give your metabolism a boost with capsaicin found in spicy peppers. People who eat chili peppers early on feel more satisfied and eat less for the remainder of the day. Try adding a little spice to your morning eggs or burrito to get capsaicin in your breakfast.

9. Beans

Green beans are fine, but we’re talking about baked, black, lima, navy and pinto beans. Lentils, chickpeas and black-eyed peas don’t have “bean” in the name, but they belong to the same high-fiber family. According to Everyday Health, beans fill you up without packing a lot of calories. They even stimulate the production of cholecystokinin (CCK), a hormone that naturally suppresses your appetite.

10. Lemons

The juice and pulp of this citrus fruit contain pectin fiber, which noted can fight off cravings. Lemons also promote a healthy pH balance in the intestines, aiding in digestion and promoting weight loss. Flavor your water, salads, smoothies and fish with lemon to enjoy these benefits.

Weight loss grocery shopping is easy with these miracle foods on your list! For more help identifying weight loss foods, please contact BMI of Texas. We offer proven weight loss options that, when paired with a good diet, result in life-long weight loss.

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