Research shows that nutrition knowledge and diet quality are linked to a lower body mass index (BMI). Studies also show that nutritious eating patterns are tied to long-term weight loss maintenance.
A few food groups stand out for weight loss, and at the top of the list is produce. A recent study published in the American Journal of Clinical Nutrition found that an increased intake of fruits and vegetables can counteract a higher BMI and body weight associated with genetics. The weight loss grocery list that can help support long-term weight loss maintenance includes the following:
- · Apples
- · Avocado
- · Bananas
- · Bell peppers
- · Citrus fruits
- · Cucumbers
- · Dates
- · Eggs or plant-based egg substitute
- · Grapes
- · Greek yogurt (plant-based or dairy)
- · Hummus
- · Leafy greens
- · Mushrooms
- · Onions
- · Plant milk
- · Potatoes
- · Sweet potatoes
- · Tomatoes
- · Vegan pesto
- · Whole grains
- · Zucchini
One study found that whole grain intake was inversely associated with belly fat. Another study showed that substituting refined grains with whole grains increased resting metabolic rate, a measure of calorie burning. Besides, whole grains can also up your intake of fiber, vitamins, minerals and antioxidants.
Research also shows that
monounsaturated- and polyunsaturated-fatty acids consumption have desirable
effects on body weight and fat mass. To optimize your fat intake, consider
cooking with extra virgin olive oil instead of butter, nibbling on nuts or
seeds in place of cheese, and opting for plant-based dips like guacamole and
tahini over ranch.
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