5 “bad” foods that actually help you lose weight

Some foods have an unjustified negative reputation. When people talk about these foods, they use words like “bad” and “weight gain.” But that couldn’t be further from the truth. No single food can cause weight gain or loss. Weight fluctuations result from your daily diet over time.

In fact, these five “bad” foods may actually help you lose weight. Although the foods on this list may be stigmatized as unhealthy, they are packed with protein and fiber, two nutrients that help facilitate weight loss. This article will look at six often looked down upon foods and prove why they can be part of a healthy diet.

5 “bad” foods that actually help you lose weight

Believe it or not, many foods that you think are off-limits can be part of a healthy diet. Here are five “bad” foods that can help you achieve your weight loss goals.

1. Full-fat dairy products

You’ve probably seen recommendations to include low-fat dairy products in your daily diet, but what about high-fat dairy products, like whole milk, cheese, or butter? These foods contain more calories and fat than their low-fat counterparts, but research suggests that including full-fat dairy does not affect weight.

A review of 2020 in Advances in nutrition observed whether or not consumption of full-fat dairy products was related to weight gain or body fat in children. The study authors found no link between consumption of full-fat dairy products and weight gain. Another 2020 review in Advanced in nutrition summarized that consumption of high-fat dairy products is not associated with an increased risk of obesity in children or adults. And although calorie concerns are higher among whole milk drinkers, most Americans don’t consume the recommended 3 servings of dairy per day.

Another concern about full-fat dairy products is that they contain more saturated fat than low-fat versions. For reference, an 8-ounce serving of milk contains 4.5 grams of saturated fat, compared to 1.4 grams in 8 ounces of 1% milk. Yet research concludes that consuming high-fat dairy products does not have a negative effect on cardiometabolic risk factors or heart disease. Additionally, fermented dairy products, such as full-fat yogurt and cheese, may actually protect against cardiovascular disease and type 2 diabetes.

2. High-Carb Cereals

Grains high in carbohydrates, such as pasta, bread and rice, are often considered “bad” foods that people should limit. Although these grains are high in carbohydrates, they can still be part of a healthy weight loss diet. A 2022 study found no difference in weight loss results when overweight people followed a low-carb diet instead of a balanced-carb diet. Instead, the authors argue that total calorie intake is more important for weight changes.

Additionally, whole-grain carbohydrates, like brown rice and quinoa, are high in fiber, a nutrient that helps regulate appetite and contributes to a healthy weight.

3 eggs

Eggs are constantly in the spotlight because they are a cholesterol-containing food. But eating eggs doesn’t directly impact cholesterol levels or heart disease risk, and eggs can be a healthy part of a weight loss plan. One large egg contains only 70 calories, 5 grams of fat and 6 grams of protein, making it a balanced addition to the diet.

A 2023 review looked at 32 controlled clinical trials and found that egg consumption did not significantly affect body weight. Additionally, studies involving calorie restriction and healthy subjects found that eating whole eggs actually decreased body mass index (BMI). The study authors attribute these results to the protein found in the egg, which helps increase satiety and satiety.

4. Potatoes

This starchy root vegetable gets a lot of shade due to its high carb content. But believe it or not, the type of starch in potatoes can help with weight loss. Potatoes contain resistant starch, a type of carbohydrate that “resists” digestion and controls appetite. A 2020 study found that eating potatoes suppressed appetite and reduced food intake in the short term. Additionally, pairing potatoes with a protein-rich food increases satiety and reduces hunger. So go ahead and fill your potato with plenty of protein-rich foods, like beans, eggs, dairy, or chicken, for a weight-loss-friendly meal.

5. Popcorn

Some people may consider popcorn a “bad” snack, but it is a healthy whole grain that is high in fiber and low in calories. One cup of air-popped popcorn has just 30 calories and 1 gram of fiber, making it a crunchy, satisfying low-calorie snack. Although there isn’t much research on the weight loss benefits of popcorn, one study compared the short-term satiety of low-fat popcorn with that of chips and found that people who ate popcorn expressed less hunger, more satisfaction and reported eating less. food as a whole.

But when enjoying popcorn, pay attention to other added ingredients. Additional flavors, like butter, caramel, or chocolate, can add a lot of calories and fat that may not align as well with weight loss goals.

The essential

Even if you think a food is “bad” for weight loss, that perception doesn’t always match reality. Foods like potatoes, popcorn, eggs and rice can be part of a healthy weight loss diet. It’s also important to remember that a single food cannot make or break your weight loss goals or healthy diet. Think about the diet as a whole and include a variety of whole foods with fiber and protein to keep you full and satisfied.