8 Foods That Are Surprisingly Good for Weight Loss

by Sidney Fry, MS, RD
Share it:

Losing weight doesn’t always have to be about deprivation and denial. In fact, it shouldn’t be. Successful, sustainable weight loss is far more attainable when you focus on the quality of food rather than the quantity. Eat wholesome, nutritious, (and even calorie-filled) foods and you’ll be far more satisfied and content on less. Many of the foods people think are off-limits when it comes to losing weight are the very foods that have the ability to actually help us reach our goal. Here are eight foods that cannot only help you reach your weight-loss goal, but help you keep it off for good.


Drink skim and stay slim? Not always so when it comes to dairy. A recent study published in the American Journal of Nutrition found that more than 18,000 women who consumed more higher-fat and whole-milk dairy products had a lower risk of being overweight.

How can this be? Some essential fatty acids are stripped when milk is skimmed — the very component that may help you feel fuller sooner and stay full longer with full fat products. Several studies have found that when people reduce the amount of fat in their diet, they tend to replace it with sugar and refined carbohydrates, which can have a worse effect on overall health.

Bottom line: Eat a variety of dairy and worry less about how much fat it contains. Limit high-sugar ice cream treats, and buy plain yogurt with no added sugars, which tend to pile up in the flavored and fruited varieties.


In addition to healthy fats, nut butters contain an impressive amount of protein and fiber, too. Peanut butter boasts a plentiful 8 grams of protein per 2 tablespoons along with 2 grams of fiber.

A study from Harvard School of Public Health found that regular nut consumption among a group of more than 51,000 women was associated with a lower risk of weight gain and obesity. A similar study in the Journal of Nutrition found that weight changed very little among people who consumed a normal versus nut-enhanced diet. In other words: Nuts and nut butters can be a healthy addition to your diet, even when trying to lose weight. Try snacking on nut butters in between meals to sustain your appetite. A 200-calorie cashew or peanut butter snack is far more satisfying and filling than say, 200 calories of crackers or pretzels.


Shopping tip: Skip the reduced-fat versions, which ironically tend to have more calories, sugar, sodium and preservatives than regular nut butter. Buy those that list nuts — and maybe a bit of salt — in the ingredient list, and use them as a way to eat more whole grains, fruits, and veggies. What’s not to love about an apple smeared in almond butter?


Pasta is surprisingly low on the glycemic index — a ranking of carbohydrates on a scale of 0 to 100, based on how quickly they raise blood-sugar levels. The lower the number, the longer it takes to digest, leaving you with a steadier source of fuel to support energy levels. Whole-grain pasta falls in the 3237 range (about half that of white bread), while white pasta averages in the mid-40 range — still much lower than that slice of white bread. And because pasta is traditionally tossed with other wholesome foods like seafood, vegetables and olive oil, a healthy pasta meal is far from off-limits for those concerned about their weight.

Pro tip: Stick to whole-grain varieties, double up on veggies and skip the super cheesy, cream-based sauces.


Rich in high-quality protein, healthy fats and essential vitamins and minerals, eggs are a low-calorie, nutrient-dense choice when it comes to snacks and meals. At just 70 calories per egg, there’s no reason not to enjoy the entire egg, yolk and white combined. Yes, egg yolks are a source of dietary cholesterol, but recent studies now prove that dietary cholesterol has less of an effect on blood cholesterol than we once thought. The evidence says eating whole eggs in moderation is safe, and some studies even show they may aid in weight loss when eaten in place of refined carbs.


Bonus: Eggs are super cheap and cook quickly — a perfect solution for busy, time-crunched mornings. Cook your eggs in olive oil and use them as a vessel for sautéed greens and vegetables, then serve them over whole-grain toast for a complete, well-balanced, weight-conscious meal.


What most people fail to realize is that per ounce, dark meat chicken or turkey (from the leg and thigh) only has about 5 extra calories and 1g of fat more than white breast meat. The skin is where most of the fat lies — skip that on any part of the bird for a far more calorie-conscious choice. Dark meat poultry tends to be more tender, juicy and rich in flavor than white meat — requiring not only less butter and oil to cook with, but also less sauce or creamy condiments to make it palatable than breast meat. It’s a great source of lean protein that may leave you more satisfied at meal time, and less likely to overeat later.

Dark meat contains more myoglobin, an oxygen-carrying protein that gives it a gray-reddish color, as well as more iron and zinc — two immune-boosting minerals.


Portion tip: Thighs are about half the size of the breast, making them a far more portion-savvy option than today’s 9- and 10-ounce breast halves. Double bonus: They’re cheaper, too.


When it comes to weight loss, limiting liquid calories can be the key to success. Alcohol carries 7 calories per gram, which not only adds up quickly, but goes down quickly, too. But giving up our occasional cocktail at the end of a long day is non-negotiable for some.

Red wine may be more beneficial than white, according to one study from Washington State University, which found the polyphenols in red wine (including resveratrol) may even prevent obesity by aiding in metabolism. The heftiest boost of polyphenols comes from whole grapes, but wine certainly carries a portion of those benefits.


Bottom line: Alcoholic beverages won’t necessarily aid in weight loss, but they do help us relax and wind down from stressful days. In moderation, alcohol is good for the heart, too. Drink responsibly (not on an empty stomach), limit your intake and choose a 120-calorie glass of wine over sugar-loaded cocktails and carbohydrate-dense beer for better weight-loss success.


Your daily cup of joe may do more than just help you roll out of bed each morning. It stimulates the brain and nervous system, and contains antioxidants that may help improve glucose metabolism — which not only helps suppress the appetite, but also lowers the risk of Type 2 diabetes. Caffeinated coffee may also stimulate thermogenesis, and the body’s ability to burn more fat stores, improving performance in endurance exercises like running and biking.

While the effects of coffee on weight loss are likely minimal, the overall health benefits are reason enough to enjoy a cup or two each morning as part of your daily routine. A 2014 systematic review and meta-analysis of 36 studies found those who drank their morning cups of coffee were actually at the lowest risk for heart problems.

A cup of advice: Not all coffee is created equal — most of the benefits associated with coffee are singular to black coffee — not the cream and sugar-filled coffee beverages from drive-thrus and coffee boutiques. Limit the flavored (and over-priced) lattes to a rare treat.


Just one or two bites of rich, satisfying chocolate can not only reduce stress levels, but help curb cravings for other sugar-loaded treats, too. High stress levels can lead to cortisol hormone spikes, which increase the appetite and emotional eating behaviors.

The benefits of chocolate are specific to the concentration of cocoa flavonoids, which have been shown in studies to have multiple health benefits, such as improving blood flow to the brain and reducing the risk of heart disease by lowering cholesterol levels, blood sugar and blood pressure. The higher the percentage of cacao, the greater the benefits.

Buying tip: Skip the convenience store and check-out lane chocolate bars, which contain a lot of added fats and sugars which can counteract some of cocoa’s health benefits. Look for bars with at least 70% cacao or higher, with a short, simple ingredient list … and indulge in just an ounce or two. Eating too much will work against you.


  • Dave Gee

    And what is unsurprisingly a lot more important for weight loss – keeping your CICO. Massively more important than the suggestions I above for weight loss, I believe :).

    • Gregory

      What is CICO

      • Charles Aachen

        Crap in, Crap out

  • Cortney Harp


    • Geoff

      You win dumbest post of the day award

      • Have you obtained too much money without reselling anything in addition to left out taking part in any specific direct selling kind of work and never have to put in money anything. Allow me to let you know about a task in which every resources is generally given to you and additionally its quite a simple in addition to effortless task. Without having to startup your very own domains and stuff like that., almost all will be delivered to you cost-free. Customers are likely to explore the website so you are going to get money for that. It is actually as simple as that. I’m making a lot of cash from a home office out of this project like 20 thousand bucks a month and more in case you too wish to earn same as that then follow here hassle-free instruction manuals by going to this homepage >>>>> ADULTADDA.NET/2Xj

    • Marty

      You’re not a vegan because you love animals. You’re a vegan because you HATE vegetables

      • Commenter

        have you seen the video from the veggie slaughterhouses?

    • S B

      The brain needs animal proteins to function properly.

      • BadKarmaGhost

        Unless they start eating meat, they will never have the brain function to understand how stupid it is to remove animal protein from their diet.

        • S B

          it’s lack of education, too. some people get really caught up in food conspiracy theories.

      • Judy

        Most of your internal organs, including your brain is made of cholesterol … without cholesterol, you are starving your brain and are at risk for age related dementia or altzheimers. People on cholesterol lowering drugs are also at risk, too.

        • Greg


      • Mac Duff

        Not necessarily. The brain needs protein but plant-based protein is a much better way to accomplish the task. I pursue protein through that avenue and sometimes I do use wild-caught seafood for protein too.

        • Christene

          If I ate plant based protein, I would gain weight. Soy is bad so there isn’t much else other than beans.

    • Mac Duff

      I agree with Corney Harp. Most dead animals are highly processed. Their secretions like milk are not needed in your diet. Vegan typically is a better way to live healthy OR at least people should move much closer to being vegan (like for me, some days I am vegan and some days I will consume seafood (wild caught) but everything else in my diet remains vegan).

      • Commenter

        yep, the very fact of dying is processed, highly. Once saw an animal die and the nitrite flies were all over it and packaging it up in plastic withing 5 minutes

    • Commenter

      I wouldn’t eat anything secreted out of a dead animal, who does that?

    • Old Salt

      Hmmm. I have eaten a lot of dead animals just as humans have been done for millions of years, because we are omnivorous animals. Now, secretions from dead animals, I don’t recall ever eating any. I have eaten secretions from live animals starting, I was told, with my mother’s milk. That is what we mammals do.

    • Roberta Briceno

      Courtney, your reply is accurate. Plant-based eating is the most healthy.

  • Robert Miller

    I call BS on the coffee recommendation. I was always wondering why my blood sugar was up in the 140s in the morning when I had not eaten anything. I tested an hour after waking up and it was 96, an hour later after 2 cups of coffee it was 146…you tell me.

    • cmartishere

      Just curious — is this plain black coffee you’re drinking?

    • well if you were drinking black coffee as I do, then you can control your blood sugars. If you add your flavored cremes and sugar then of course it is out of whack.

    • La Bandita

      (2) cups? Drink one cup.

    • Karl Brady

      Black coffee has 0 carbs and 0 sugars. Pleas explain to me how your numbers went up by ONLY drinking black coffee

    • Yaniel Conan Acosta

      I call BS on this one. You’re probably loading that coffee with a bunch of sugar or cream.


    I think everyone’s metabolism is different. What works for one, may not work for another. While many I know can eat pasta with little or no affect, 1/4 of pasta, for me, can send my blood sugar soaring. Trial and error ~ know your own body.

    • Mac Duff

      There is some truth to the possibility that different bodies have dissimilar metabolisms. That said, I believe on a grander level most metabolisms are more similar than they are different. Frankly, I find pasta to be one of those trigger items which raises blood sugar for a lot of people and a significant contributor to the epidemic of diabetes out there.

      • D-Man

        If pasta is to blame, why is there not (current and historically) rampant diabetes in Italy? Only in the U.S…. Hmmmm.

  • robinbishop34

    All of these foods are fine –as is any other food– just as long as you stay within your daily caloric limit. I’ve had coffee, dark chocolate, eggs, and peanut butter today. 20oz black with stevia, 1 piece dove dark (40 calories), 2 eggs (140 calories), and 1 tbsp peanut butter (95 calories).

    I disagree with drinking whole milk as you can get much healthier fats from other sources while still getting the protein and calcium from skim.

    I know a lot of people who would read this article and think by sitting in front of the t.v. with a quart of whole milk, a bag of chocolate, and a bottle of wine they’d simply scarf themselves lean… nope.

    • Yaniel Conan Acosta

      I agree. I haven’t drank regular milk in over 6 months. I switched to unsweetened Almond Milk and to Roasted Coconut/Almond Milk and haven’t looked back since.

      • Brian Rowe

        I followed a whole 30 diet plan, drinking whole milk daily and lost weight easily without extensive exercise or ever feeling hungry. During Whole 30, I actually felt I substantially increased my food intake and still lost weight. It was a just a lot better food, and while I really questioned the whole milk because I’m normally an Almond milk drinker, it was very effective.

        • vp

          Whole 30 does not allow dairy of any kind.

      • Tiffany Kelly

        You may want to research the contents of Almond milk. I used to drink it exclusively, but tests have shown that it has only trace amounts of Almonds, water and a bunch of other fillers.

        • Christene

          And very little protein. I use raw milk.

    • Mac Duff

      I’m a daily calorie counter. But I am much bigger into being a daily all-forms-of-sugar (including sugar substitutes, added sugar, etc.) gram counter. Excess daily sugar (in all its forms) consumption is the real killer.

      • robinbishop34

        If you know your TDEE.. eat at a reasonable deficit based on that number… and breakdown that deficit into a proper proportion of macros, you’ll see how very little carbs/sugar you will be eating.

        If a person can simply adhere to that simple formula, they’ll soon realize that it limits the number of calories derived from unhealthy/high-glycemic sources.

    • Don Reitsma

      Reducing insulin levels is what results in fat loss. Increase insulin and a person gains weight. It’s not about the calories, it’s about the insulin. Prior to insulin being available to diabetics a low carb / sugar diet was used to control blood sugars. It was called the wasting disease because they could eat as many calories as they wanted and would not gain any weight because there was no insulin response. Different foods cause a different glycemic response (see the glycemic index and glycemic load charts) which roughly correlates to the insulin response, but some foods do not cause a significant insulin response and still add calories so weight gain is negligible.

      • robinbishop34

        Too stupid to talk to

        • Don Reitsma

          Well then, get an education. You’re not stupid, you just don’t understand endocrinology very well. Read Good Calories Bad Calories by Gary Taube would be a good start.

          • robinbishop34

            Eating a low glycemic diet is something I’ve done nothing but endorse on this site for years. That said, believing some silver bullet solution that somehow allows one to eat in a surplus and still lose fat is just nonsense.

            I’m immersed in a community of people whose body fat is lower than average; and muscle mass is higher than average. What I say on here in regards to fat loss/muscle gain is what is followed by those who have very athletic physiques… all of whom follow the exact dietary/weight training protocol I speak of.

            You can watch all the youTube videos you want but until you go to the gym and actually get bigger while losing fat, you’re just p*****g in the wind.

          • Don Reitsma

            Lose fat / gain muscle means insulin levels are low so fat is used to supplement glucose for the muscles when they are used in addition to BMR.

            However, If you were injected with insulin all you would do is gain fat when exercising. You could exercise all you want but you would lose muscle because the glucose is first taken up by insulin and stuffed into fat cells. Too much insulin amd not enough glucose for the muscles would result in dying from metabolic starvation. In other words,
            fat but desd. The silver bullelet is low insulin response levels which happens by limiting the number of carbs will do.

            We typically start out as insulin sensitive so it’s not a problem at that stage because insulin levels go up and down quite rspidly but when we become insulin resistant (like adding insulin would mimic) we end up being in constant fat building mode.

          • Brian

            Eat whatever you want in moderation as long as you’re achieving your macronutrient goals. Weight and log all your meals. Don’t just eyeball it. Figure out your energy expenditure, then eat at a deficit, or increase your energy expenditure if the goal is to lose body fat. Continue lifting heavy. There will be times when you are hungry but should not eat anymore. Get over it and power through. Remain consistent. 1776

        • independent tntn

          You are ignorant, rude and very obnoxious. Your hatefulness was totally
          uncalled for and quite frankly look very foolish given your glaring
          ignorance. He’s 100% correct in his statements bout the glycemic index.
          That’s precise why the Adkins diet works.

          If you understood a
          modicum about nutrition, then you would understand both why the Adkins
          diet works, and ust how much of a jackass you look like given your very
          rude and uncalled for comment.Get an education and learn some respect so
          you don’t continue to embarrass yourself in a public forum where I’d
          venture to guess that at least 99.999% of the population (including
          teenagers) is capable of posting a non-combative and non-hateful
          substantive comment.

          Are you that rude in person too, or do you
          just like to act “big, bad and brave” only while hiding in cowardliness
          and anonymity behind a keyboard? Sometime tells me you wouldn’t be so
          “brave” face to face.

          • robinbishop34

            The truth doesn’t end where your feelings begin.

            Now, that said… it is certainly possible to lose on atkins, but you’re only losing while in a deficit. Carbs are the first sacrificed among the macros in any sensible calorie restricted plan, but only because it is least essential for muscle synthesis/hormone regulation/satiety.

            The rapid loss one may initially experience on a near-zero carb diet is from rapid depletion of glucose in bloodstream, glycogen in liver, and fluids that carbs retain.

          • Brandi L Swanson

            Hmmm…while i may or may not agree with some of what you said…that is certainly the pot calling the kettle black!!

      • Mia Clawson

        Really? Im diabetic and that hasn’t happened for me yet…..

        • Don Reitsma

          Are you type 1 or type 2? What hasn’t happened yet? Lost weight? There are other factors to weight loss but reducing insulin levels first is essential.

          • Jessica Richman

            I’m a Type II diabetic. When my endocrinologist wanted to put me on insulin, I resisted because of the reports that it’s more difficult to lose weight/easier to gain weight when on insulin. He told me that extensive research has shown that taking insulin as a diabetic does NOTHING to affect weight gain or loss. In the past several years, I have been on insulin, and have gained weight when I’m sedentary and eat lots of empty calories, and I have lost weight when I’m active and watch what I eat. It is exactly the same as before I was on insulin.

          • Don Reitsma

            That is not entirely accurate but I know what he means for diabetics. Your insulin level is under control. Up insulin though and weight gain ensues. Unfortunately, reduce insulin and blood glucose will spike.

    • Franco

      You must be the author of Bro Science 101. Still counting calories I see. If it works for you, then go for it by all means.

      • robinbishop34

        “If it works for you, then go for it by all means.”

        Likewise 😉

  • Tawanna Broadway

    What about Green Tea with Honey

    • robinbishop34

      Green tea (or coffee) with un-refined, virgin coconut oil is better. Both provide some moderate fat metabolizing benefits in conjunction with calorie deficit and exercise.

  • BadKarmaGhost

    If you actually want to succeed at losing weight, read this article very carefully.
    Grapes not wine. Whole nuts not nut butters. Green leafy veggies not pasta for filler. Liquid fats (oil) not dairy. Coffee and cocoa only if 100% pure/nothing added. And lots of dark red meat. That is how one loses weight. Surprised?

    • Nick Fergadis Giannakopoulos

      …you forgot to add “in my opinion”.

  • SportsSignal

    You lost me at Milk. GTFO. Dairy is some of the WORST stuff you can put in your body, besides HFCS.

    • Karl Brady

      Please cite an example or 2 drom a reputible source to support your claim.

      • Jason M Starr

        “Consumption of dairy products, particularly at age 20 years, was associated with an increased risk of hip fracture in old age. (“Case-Control Study of Risk Factors for Hip Fractures in the Elderly”. American Journal of Epidemiology. Vol. 139, No. 5, 1994).

        • jw Riley

          Some of the results of this study were unanticipated and may be due to chance or bias. If confirmed by other studies, these results would challenge some current approaches to hip fracture prevention.

        • Susan Ava


      • Jason M Starr

        I have no axe to grind with milk or cheese (man, I LOVE cheese), but i’m mildly lactose intolerant. after having milk or cheese my sinuses do awful things.

        • Karl Brady

          Thank you!

    • Deborah Dixon

      HFCS in milk? What cow are you using? Change breeds, or vendors who lace your milk with CANE SYRUP….ROTFLMAO

      • SportsSignal

        You’re not very smart. Sad thing is you think you are. I said dairy is one of the worst things you can put in your body BESIDES HFCS. That means they are SEPARATE THINGS. They are BOTH bad. Learn how to read.

        • Jill Ritter

          A misplaced comma can lead to misunderstanding.

      • Mac Duff

        Better yet, go to sugar-free, low-calorie, unsweetened almond milk. I’m talking about the 30 calorie per 8 ounces version. You’ll change your life!

        • Christene

          I tried it but with very little protein, I went back to raw milk and feel much better.

          • Don Reitsma

            Switch to whipping cream (35% fat). Water it down if you like to consistency of milk without the sugar.

      • Sonia Baker

        Im sorry but HFCS is in dairy products. I worked at Cargil Sweetners plant and Turner Dairy was one of the Key accounts, Along with Sara Lee. I helped produce HFCS in bulk.
        HFCS is found in 90% of foods on the grocery store shelves. It is also in ALL the alcohol, outside of Wine. Those distillers where priority accounts.

        • Amy

          It may be in some products, but not all. I have never seen it in any milk other than chocolate.

          • Sonia Baker

            Yes. You are correct. That’s why I specifically said 90% of foods found on the shelves.. I believe you can go to Turner dairy website and search for the ingredients found in there products. It is no shame in their game.

        • Don Reitsma

          Has to be listed as an an ingredient then because it is not naturally occurring. Lesson – read the label!

    • Mac Duff

      You win the prize! I have done ample research and talked with professionals of the same conclusion. Dairy is THE FIRST AREA where you need to cut out that ENTIRE food group from your diet. PERIOD. So removing dairy typically cuts out the various sweets associated with dairy – milk chocolate, cookies, cakes, baked goods. All of that garbage we all know is nothing but junk food. I cut dairy (as well as anywhere that dairy is found) and in about 4+ months I’ve lost 40+ pounds. I cannot argue with those results.

      • Foglandia – Debbie L

        Dark chocolate does not contain dairy.

        • Kelsey Doyle

          Dark chocolate can absolutely contain dairy. Milkfat is sometimes add to give the chocolate an extra creamy texture.

      • Tacomandood

        Well, I mean, if you cut out the dairy-filled items you mentioned above (“milk chocolate, cookies, cakes, baked goods”) it’s not hard to see how you lost 40+ pounds, but I’m pretty sure abstaining from such calorie-dense and unhealthy foods probably played a primary role in that lol.
        Completely cutting dairy is very limiting as far as diet choices. Of course, there are many alternatives these days including several types of nut or rice-based milks and cheeses so there’s a little bit of room there. However, I don’t think a completely hands-off approach is the best unless it involves highly processed foods and drinks like sodas, pre-packaged snacks, etc. like you mentioned. You can still get a fair amount of nutrients from dairy products such casein protein and enriched Vitamin D, which are the primary ones you might think of.
        Anyway, just wanted to state my opinion and not to necessarily argue with you. Don’t see this as a challenge or take it personally like so many people on the internet do haha.

        • Sandy

          No doubt!

      • O Crab

        Dairy is good for weight loss it’s sugar you should cut out do some proper research

    • zeejayem

      Exactly. Milk is high in sugars/carbs.

    • EchoDeltaEcho

      Current science does not support the old-school claims of harmful effects from drinking whole milk.

    • Sonvya May Duncan

      Just to give you an example I have an aunt that still drinks a 8 ounce glass of whole milk with every meal, she is 80 years old and has no bone density problems, and is quite healthy, and very active. So can’t be all bad.

      • SportsSignal

        You don’t know how statistics and science works, so let me help you out….just because ONE PERSON experiences something doesn’t make it a fact. You can have one person (and there is one if you watch Supersize Me) eat Big Macs all day every day and there’s nothing wrong with him, but if YOU do it, or someone else, you can get cancer and die, or maybe nothing will happen. Go do some REAL research….if you want….or don’t. I don’t care. I’m just sharing my opinion based on my own research…you shared yours….so be it.

        • Sonvya May Duncan

          My someone has a bee in their bonnet….I gave an example only. My husband can eat anything and does not have weight issues, high cholesterol, or high blood pressure. I on the other hand have to be more careful, genetics has a lot to do with it. No need to be so nasty, know it allish, and general butthead with your reply…I shared just like you did, so be it.

        • Dave Lane

          I think SportsSignal may have been molested by a cow

          • SportsSignal

            Leave your mother out of this discussion.

        • Will Work for Downvotes

          Wow dude, chill. Or to put it in your parlance, CHILL.

      • Snoozan

        So true …. and my 92 year old Aunty has consumed 2 raw eggs almost every day of her life and has rarely been sick ? Amazing

      • Deni.k.

        That is fabulous! My grandma is 98. Has drank 8 oz glass every meal . And in her cereals, cold or hot , kept her height at 5′ 8″ . *” Still * No osteo, bone density, nothing .And, still fairly slender . And able to walk a mile 3 times a week?! So bull***t. It is NOT At all bad drinking milk . Oh and FYI She had switched to organic when first found avail. EVEN BETTER. AND ALL HARD CHEESES ACTUALLY GOOD TO!!

    • Seán O Dúgáin

      Consumption of goat, sheep and wild cows milk since the advent of farming 10 000 years has been shown to contribute to the increase in lifespan of 40-50 years in humans, but that is mainly the unpasteurised whole milk variety. Don’t forget, Indian’s consume vast amounts of dairy products, especially live yogurts and have excellent life expectancy. It is true however that the body has a love hate relationship. Most people have in some way an intolerance to milk, some just more extreme than others. Me, I only drink big glasses of milk when I know I’m going to be out and about, and not say in a car for 3-4 hours 😉

    • Sarah Beaudry

      Some people just need to sound smart and can’t just let things be.
      Clearly this person needs attention from strangers because they get none in real life.
      Move on moron. This is the internet.

      • SportsSignal

        Don’t be a troll. Either make sound counter-points or go away. This is the internet, moron. lol.

    • Nick Fergadis Giannakopoulos

      Says who?

  • Coco

    It says surprisingly! Not substitute for healthier versions. This is for people who I assume don’t eat very healthy so if they eat any of the above “surprisingly” they can be healthy in moderation.


    Basically all the animals and animal products. I’m all set, thanks.

  • Meg K

    All fine and good to tell us which 8 foods are good but I need a smoothie recipe that combines them all into one delicious slurry.

  • Judy

    Actually the key is just to eat whole foods as close to its natural state as possible… with as little processing as possible – Steak vs meatloaf, a baked potato vs mashed, fruit/veggies vs just the juice. Plus you can eat as much whole foods as you want and you will NEVER be fat.

    • Greg

      A Baked Potato is the worst choice as far as glycemic index is concerned – 150 gram Baked Potato has a glycemic index of 85 as compared to 50 for the same potato boiled.

      • Judy

        LOL Glycemic index be damned – I would never turn down a baked potato loaded with butter, sour cream and bacon bits or French fries and ice cream for that matter! I practice intermittent fasting, have eaten a mostly paleo diet for the last decade and have never looked back. I’ve tried other dietary plans but feast or famine has worked for me and at 5’3 my weight has hovered around 115 lbs. At 70 y/o, I lead a relatively sedentary life and take no prescription meds for chronic conditions. You ARE what you eat.

  • Mac Duff

    I don’t buy some of the items on this list as being good for weight loss. Most cow milk has a lot of sugar inside. Typically, you can expect at least 12 grams of sugar per 8 ounces. The average man or woman should be consuming between 25-40 grams of sugar per day TOTAL. If someone drinks a glass of milk and a bowl of cereal with milk, that person can expect that the milk alone is 24 grams of sugar. We are not even talking about the sugar in the cereal as well which typically can be anywhere between 5 grams and 20 grams or more per serving. Many cereals are nothing but colored sugar. The real crisis in this country is the EXCESS sugar consumption of which at least 95% of Americans are participating. In fact, I doubt there are hardly any folks who are daily sugar counters out there. When I say ‘sugar counter’, I mean keeping even the sugar substitutes/flavoring (sucralose, aspartame, fructose) out of your diet entirely AND tracking actual sugar (cane, stevia) precisely. When you take that step, you will discover real fast what sugar does to your body when consumed (or otherwise present within your body) in excess amounts. That will be THE wake-up call for you!

  • Commenter

    eat dirt, get all your plant and animal nutrition in one easy dish

  • Graham Beckel

    You sound like an add for the food industry

  • Sara Engelbert

    2 tsp of peanut butter or almond butter on a banana is pretty good. Just over 1/2 cup of wine is a serving.

  • Marilee Jikey

    Count me in on the red wine. It never has prohibited me from losing weight. xo

  • Michele Sweeney Rebmann

    Seriously? Whole milk? You could have thrown diet soda in there while you were at it. If you really want to utilize dairy in your diet (no thank you!), so many better choices.

  • Red

    Read 5 different articles by 5 different “nutritionists” and “researchers” and you’ll get 5 different opinions on what we should or should not eat. People choose one and then proselytize that “it” is the ONLY way to eat. I know someone who told me eating fruit makes her fat. Uh, okay. So………

  • Claudia Crowley

    Nobody ever mentions baking cocoa, which is chocolate with no fat and no sugar. It is naturally bitter, but it can be added to other foods, even stew, to “warm up” the flavor a bit. I put about two tablespoons in a serving of oats sweetened with Splenda.

  • Matt

    Everyone should take a little time and watch Forks Over Knives (Netflix). Very informative…especially in relation to dairy. I’m far from a vegan…but the science and medical research is interesting to watch.

  • Fabbarry

    Dairy?! You must be joking! Clearly being funded by the dairy lobby! You have ceased to have credibility! Deleted!

    • O Crab

      Dairy is brilliant for losing weight do some research fat doesn’t make you fat sugar does , do some proper research

      • Fatty Matty

        Oh geez..now Big Dairy…when does it end??

  • Don Reitsma

    85% + Cacao to reduce the sugar. I wouldn’t say it’s good for weight loss but better than eating a Snicker’s bar! GI is a bit misleading when it comes to looking at foods. Better to look at the glycemic load perhaps. Anyone can beat up on dairy but I have use whipping cream (about 35% fat). My triglycerides are way down and HDL is way up. Hard to argue that it’s bad. I stay away from milk because of the sugar content.

  • sharon conner

    I am good all day, and then after dinner at night I can’t seem to satisfy my appetite, any suggestions?

  • Erena G

    Dairy is not what it used to be.. unless you’re getting it directly from farmers that grass feed their cows and are not poked with a bunch of toxic garbage, otherwise you’re drinking the garbage and I’m not really sure how that’s beneficial..

  • Diksbymail


  • Teresa Vaughan

    So this is funny. Did you know people die from colon cancer. Who are vegan, vegetarian and organic. Did it ever acure to anyone you can’t hide from death. If it’s your turn your gone even if you have only eaten organic since the day they where born. So please everyone has a plan to get out of the world. I have a friend who has eaten organic and vegan her whole life. Sadly she died of colon cancer at age of 33 years old. So please stop touting the newest food, supplements, what to eat what not to eat, eat organic, won’t work. If your body can’t process it that’s fine don’t eat it. But get over yourself, your still not getting out alive.

    • Judy

      You are correct … Nutritionists like Adele Davis, Euell Gibbons didn’t live long healthy lives … even Jim Fixx, the guru of running, died of a heart attack while running… 🙁

  • vjgordon

    After 50+ years of trying one diet or another and reading other people’s experience with weight loss and gain, I have come to believe there is no one diet fits all. I recently tried the Whole30 diet and it seems to work for me. What also works for me is to only eat two meals a day. I am slow to get hungry and slow to digest my food. This is contrary to many things I have read about eating several small meals a day. On two meals following the Whole 30 diet I go about 8 hours between meals and have no cravings.

  • Mishell

    I lost 20 kg of weight in 3 months Following this system:


    I lost 44 pounds (20 kilos) in about three months and I’ve kept it off now for over a year. Also my blood sugar levels went from a dangerously high 19 down to 6. I’m now within the normal range. They say I still have diabetes but I don’t think so..

  • liberalism est mentis morbus

    Pasta good for weight loss….. bullsh*t
    Stop eating all anything with processed sugar. Stop eating all breads, pasta, oats, grains, rice – all primary sources of carbs. Limit alcohol to one or two drinks a week. NO soda or energy drinks ever – diet also. That’s all you need to do. The only thing required is a strong mind.

  • Taylor

    I think it’s really interesting that they are so adamant about including milk, like who still drinks a glass of milk anymore? And the fact that they encouraged people to drink it when it’s at a higher fat content, yet just a few paragraphs down they tell you to avoid heavier fats in cream pasta… doesn’t make add up.

    I have completely eliminated dairy from my diet. Think about it: cow milk has hormones, fat and a high amount of calories that are designed to have a 60lb calf go to 400lbs in just a few months… I think I’m good on the dairy, but thanks for the encouragement on how to self sabatoge my health and body fat levels

  • Heather

    I’ve added Avocados to my diet and really gave thought to how my appetite was being impacted by “low fat, low fat, low fat” choices. I try to concentrate on healthier fats, now. Rather than having carbs as a side-dish, I eat more veggies. I still eat fruit for fiber or as a snack. I’ve replaced rice with cauliflower rice that I cook in chicken broth and a bit of olive oil (top with feta or other ways you’d make rice). It only takes 8 minutes to soften up and tossing it in my food processor and pulsing a few times makes it manageable as a staple for many meals. I eat my sandwiches with bread (preferably wheat bread). I want to try spiralizing to sub for noodles because if I like the taste then it will be versatile. I do find that carbs tend to make me want more carbs… It might be a personal thing but I’d like to avoid the triggering. I crave carbs because they taste good rather than me actually being HUNGRY. Besides, if you can sub out veggies in place of carbs, that gives you more room to add things like a bit of cheese or something that normally might feel indulgent — and with fewer net calories. I think the key for me is to try to avoid that feeling of deprivation that often triggers binge-eating. I can have a bit of cheese — even though it’s got saturated fat — so that I don’t over-indulge (which would be more detrimental to my health).

    I think I’ve found my balance. The weight is coming off. 🙂

  • Heather

    Reading the comments… Wow, I get it that folks disagree, but it’s not worth arguing. I know I feel pretty lousy when I’m arguing with someone. It’s not helping either party. Sharing information in a supportive way is awesome, but the negativity will only harm both parties. Better to ignore a comment if you can’t have a supportive DISCUSSION about it. We’re all in the same boat of trying to lose weight, so I don’t understand the hostility. Yikes.