8 Foods That Are Surprisingly Good For Weight Loss

Sidney Fry, MS, RD
by Sidney Fry, MS, RD
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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.


READ MORE > DEBUNKING 9 POPULAR WEIGHT-LOSS GIMMICKS


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.


WATCH > ASK A TRAINER: ON NUTRITION


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.


READ MORE > 4 SIGNS YOU’RE EATING TOO LITTLE WHEN TRYING TO LOSE WEIGHT


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.


READ MORE > THIS IS WHAT A SERVING OF WINE ACTUALLY LOOKS LIKE


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.

About the Author

Sidney Fry, MS, RD
Sidney Fry, MS, RD

Sidney is a two-time James Beard Award-winning food and nutrition writer, editor and mom based out of Birmingham, Alabama. A registered dietitian with a passion for research and being proactive about health, she loves to eat, write, run and create simple, tasty meals with whole-food-based approach. Find out more from her website, Instagram or Twitter.

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232 responses to “8 Foods That Are Surprisingly Good For Weight Loss”

  1. Avatar Dave Gee says:

    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 :).

  2. Avatar Cortney Harp says:

    No

    • Avatar Geoff says:

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    • Avatar Marty says:

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

    • Avatar S B says:

      The brain needs animal proteins to function properly.

      • Avatar BadKarmaGhost says:

        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.

      • Avatar Judy says:

        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.

      • Avatar Mac Duff says:

        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.

        • Avatar Christene says:

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

    • Avatar Mac Duff says:

      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).

      • Avatar Commenter says:

        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

      • Avatar Aaron Seidl says:

        Lol NOW it makes a lot of sense why you’re telling people how to live their lives…you’re a vegan.

    • Avatar Commenter says:

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

    • Avatar Old Salt says:

      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.

    • Avatar Roberta Briceno says:

      Courtney, your reply is accurate. Plant-based eating is the most healthy.
      ‘FORKS OVER KNIVES’

  3. Avatar Robert Miller says:

    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.

  4. Avatar BBW4EVR says:

    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.

    • Avatar Mac Duff says:

      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.

      • Avatar D-Man says:

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

  5. Avatar robinbishop34 says:

    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.

    • Avatar Yaniel Conan Acosta says:

      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.

      • Avatar Brian Rowe says:

        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.

        • Avatar vp says:

          Whole 30 does not allow dairy of any kind.

          • Avatar Tessa Erlandson says:

            I was saying the same thing in my head as I read this. I think most people know the #1 rule of that diet is no dairy. Which is precisely why many of us cannot thrive on whole 30. We are addicted to the cheese! 🙂

          • Avatar Joe Ruder says:

            You cannot please without the cheese!

        • Avatar Pat Smith says:

          Ripple Milk has better protein specs than any of the nut milks and is environmentally sustainable.

          • Avatar magusxxx says:

            *laugh* I think the name of this product is hilarious. Because growing up I’d watch Sanford and Son and Red Foxx would always talk about ripple.

            “Ripple was a fortified, lightly-carbonated sweet wine cooler produced by the the Californian E&J Gallo Winery between 1960 and 1984.”

      • Avatar Tiffany Kelly says:

        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.

        • Avatar Christene says:

          And very little protein. I use raw milk.

        • Avatar Mike Griffin says:

          How much water do you think is in milk? You’ll never find out because milk can be listed as a single ingredient—milk. If you really look into it, though, the fat and other constituents that make milk healthy are a very low percentage of the whole. A large majority of it is water. In milk, the water gets added by the cow as it drinks and eats. In almond milk the water is added by the company making it. Not much difference really.

          • Avatar Tina says:

            cashew milk has more protein then almond milk, it has 10g of protein, almond milk only has 1g

        • Avatar Pat Smith says:

          I read all the labels and saw all of the water use for almond agriculture. Pea milk (Ripple still has the best specs and no fillers). It is entirely vegan and pleasing, and the chocolate version is good too as a recovery drink.

      • Avatar Love says:

        Same here. I have been drinking unsweetened almond milk for several years now and I love it. I even use the chocolate flavor for my hot chocolate.

    • Avatar Mac Duff says:

      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.

      • Avatar robinbishop34 says:

        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.

        • Avatar Tina says:

          Um just FYI a serving of pasta (2oz) has 2g of sugar and 42 carbs, carbs if they are processed turn into more sugar in your body once the insulin and your body breaks it down which reason diabetics are told not to eat as much (not at all) pasta, rice, potatoes and bread, because it just breaks down to sugar that isn’t good for them.

          Plus there are people like me that can’t eat those kinda carbs without weight gain, reason I do high protein/low carb (mainly veggies) in my diet. Because it’s the only way I will see the weight move off the scale and never come back.

          So it really depends on the person and their body type.

          • Avatar Anonymous Is A Woman says:

            You are quite right about the pasta. There are carb-sensitive people who should avoid it. I am, fortunately, not one of them, but even I’m careful not to overindulge or eat pasta too often, even though I love it. Probably the whole grain would be a wiser choice, or some of the new veggie based pastas made of zucchini or squash.

          • Avatar Tina says:

            I sometimes spiral zucchini into pasta and make it that way myself, it takes a getting used to on taste.

      • Avatar Mark Wynn says:

        sugar … and refined flours. I disagree with “pasta” but am already in the ballpark for the others.

    • Avatar Don Reitsma says:

      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.

      • Avatar robinbishop34 says:

        Too stupid to talk to

        • Avatar Don Reitsma says:

          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.

          • Avatar robinbishop34 says:

            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.

          • Avatar Don Reitsma says:

            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.

          • Avatar Brian says:

            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

        • Avatar independent tntn says:

          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.

          • Avatar robinbishop34 says:

            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.

          • Avatar Brandi L Swanson says:

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

      • Avatar Mia Clawson says:

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

        • Avatar Don Reitsma says:

          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.

          • Avatar Jessica Richman says:

            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.

          • Avatar Don Reitsma says:

            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.

          • Avatar Bart says:

            Your doctor lied to you.

      • Avatar Bart says:

        That’s not even remotely what the article says. Red herring.

    • Avatar Franco says:

      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.

      • Avatar robinbishop34 says:

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

        Likewise 😉

      • Avatar Don Reitsma says:

        The premise of CICO is that it is possible to accurately calculate the intake and expenditure of calories. Neither are possible without being locked in a controlled health ward.

    • Avatar Ann Dougherty says:

      Great comments, I agree. While NO food is inherently “evil”, saturated fats contribute to plaque build up in artery walls, and can lead to heart disease and stroke, even in individuals who appear thin and fit. Avoid the whole milk, and consume avocado, olives, olive oil, peanuts, peanut oil, salmon, and other omega-3 and omega-6 rich foods for heart health. Consume high fiber complex carbs like strawberries, to help keep blood glucose level.

    • Avatar DCbuilder says:

      Those people have a lot to learn anyway.

  6. Avatar Tawanna Broadway says:

    What about Green Tea with Honey

    • Avatar robinbishop34 says:

      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.

  7. Avatar BadKarmaGhost says:

    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?

  8. Avatar SportsSignal says:

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

    • Avatar Karl Brady says:

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

      • Avatar Jason M Starr says:

        “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).

      • Avatar Jason M Starr says:

        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.

    • Avatar Deborah Dixon says:

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

      • Avatar SportsSignal says:

        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.

      • Avatar Mac Duff says:

        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!

        • Avatar Christene says:

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

          • Avatar Don Reitsma says:

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

      • Avatar Sonia Baker says:

        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.

        • Avatar Amy says:

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

          • Avatar Sonia Baker says:

            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.

        • Avatar Don Reitsma says:

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

        • Avatar Bart says:

          LOL, you have NO IDEA what you’re talking about. Beer for example, would NEVER have HFCS. Sugar could be used in a FEW beers, but that would 100% convert to alcohol. Beer only has malt hops water and barley. The barley is basically sugar, but, again, all of that is converted to alcohol. While not healthful when over consumed, a glass or two per day is quite healthy.

    • Avatar Mac Duff says:

      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.

      • Avatar Foglandia - Debbie L says:

        Dark chocolate does not contain dairy.

        • Avatar Kelsey Doyle says:

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

      • Avatar Tacomandood says:

        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.

      • Avatar O Crab says:

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

      • Avatar Aaron Seidl says:

        I lost 30 pounds without cutting dairy. I just exercised and changed my eating habits (less fast food and no snacking after 7pm) So yeah, you can cut weight without dropping dairy.

    • Avatar zeejayem says:

      Exactly. Milk is high in sugars/carbs.

    • Avatar EchoDeltaEcho says:

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

    • Avatar Sonvya May Duncan says:

      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.

      • Avatar SportsSignal says:

        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.

        • Avatar Sonvya May Duncan says:

          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.

          • Avatar Cindy Coons Edgington says:

            We drink raw milk from our cow and it is amazing and healthy.

          • Avatar Barbara Cox says:

            Now, now, “CHILDREN’, we must be nice, whether you agree or disagree!! I assume you are all adults posting on here? But I am reading hurtful words, so as my mom would say, if you are going to act like a child to others opinions, then opinions are like A– holes and everybody has one! So go to your room until you can be civil to others!!

        • Avatar Dave Lane says:

          I think SportsSignal may have been molested by a cow

        • Avatar Will Work for Downvotes says:

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

      • Avatar Snoozan says:

        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

      • Avatar Deni.k. says:

        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!!

      • Avatar Pepita says:

        I am agree with that my grandparents always drunk whole milk they were the most healthy people and tinny so enjoy it instead of be worry about to gain or lose weight all in balance is the key

    • Avatar Seán O Dúgáin says:

      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 😉

    • Avatar Sarah Beaudry says:

      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.

    • Avatar Nick Fergadis Giannakopoulos says:

      Says who?

    • Avatar Rachel Cox says:

      Same! We are not meant to drink another mammals milk, our bodies were not created with the right enzymes to properly digest it. Milk causes extreme inflammation and many people are sensitive or intolerant to dairy. I have PCOS and dairy is definitely a big NO NO! I dropped dairy and instantly saw weight loss results. The only good things that come from milk is the calcium, vitamin D and maybe some of the protein (which higher amounts can be consumed elsewhere). All of these things can be found in better things for our bodies!

    • Avatar ken says:

      Exactly!!!

    • Avatar Tina says:

      Dairy is actually good for you, strong bones and teeth for one example.

  9. Avatar Coco says:

    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.

  10. Avatar JJRICH says:

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

  11. Avatar Meg K says:

    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.

  12. Avatar Judy says:

    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.

    • Avatar Greg says:

      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.

      • Avatar Judy says:

        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.

    • Avatar Aaron Seidl says:

      “Plus you can eat as much whole foods as you want and you will NEVER be fat.” Boy, that just isn’t true lol.

      • Avatar Judy says:

        Forgot to add, I have also practiced intermittent fasting for the last two years. My regiment is 18/6 and during that six hour window, I eat as much “whole foods” and good fats as I want, sparingly of added sugar and barely any grain products. At my last annual physical, I stood 5’3 and weighed in at 113 lbs … I weighed 140 lbs in junior high school! Now at 70 y/o, I am medication free and I will NEVER be fat again. May I also add, I have never seen the insides of a gym … my exercise only consists of walking 10K steps 2-3 times a week and an occasional game of golf. And no, genetics has nothing to do with it … my father was a diabetic and my mom has high blood pressure … both took meds/injections to control their diseases which I feel was related to their diets.

        • Avatar Bart says:

          The second comment makes sense, the first does not.

          • Avatar Judy says:

            Whether or not it makes sense, I’m not going to change what I’m doing … I now weigh under 110 lbs

          • Avatar Bart says:

            Who asked you to? First, you say you eat all you want, without mentioning you are on paleo. Then you mentioned you are on paleo. Of course you can eat “all you want” if it’s just paleo. Duh.

          • Avatar Judy says:

            Sheesh … where is all your sarcasm coming from? If you read the chronology of my comments … Yes, I stated I can eat all I want and then I clarified by saying I eat paleo. Have you never made a statement, left something out, and have to go back to clarify it? If not, then you win, you are better than me if that is what you are trying to prove. This gist of all this is, I found something that actually works for me … if it doesn’t feel right to you, don’t knock it if you haven’t tried it. BTW, my MD encourages me to keep doing what I am doing … His quote, not mine “The impact of dietary change on your cholesterol is remarkable and spectacular. Much more so than the current literature would suggest.“

          • Avatar Bart says:

            Judy,

            I’m not trying to “win” but the “Whole Foods” movement, to me, has very little to do with paleo/keto/low carb, or even IF. So, I was a bit confused by your first, incomplete, comment. Did you know you can edit your comments? I guess I should read through the entire list of comments, and then go back to begin commenting-good to know. Congrats, my doctor says the same, I have lost 40 lbs and am off my blood pressure medicine. I think we are actually on similar paths. Glad we could—eventually—reach some understanding. There are many of us in the comments of several MFP articles finding out about this, and yet this is the first article of its kind that has not given (whatever we call it) the short shrift.

          • Avatar Judy says:

            Bart … Congrats to you, too … I’m glad for your weight loss success and thank you for the heads up on the editing option, should I get yet another senior moment. I interpret whole foods as minimally processed foods and that is what I eat as part of my paleo diet. Of course, I’m not a saint and do have my cheat days, too. Best wishes to you as you continue your journey … you are certainly on the right path.

    • Avatar Bart says:

      LOL, you can’t be serious, can you? No one can overeat and not get fat. That’s the only thing true about calorie counting. “Whole” food is complete nonsense—some foods are good for you, some are not. That includes “whole” foods. Grain, for example are very bad for you, they are basically sugar to your system as soon as you eat them.

      • Avatar Judy says:

        Well, meet “one” who can eat as much as I want and NOT gain weight; in fact, I’ve lost weight and still continue to do so … and by “whole” foods I meant eating foods as close to its natural state as possible, with as little processing as possible, as clearly presented in my examples. Grains are highly processed and I eat very sparingly of it. It wasn’t until after I retired that I discovered everything I’ve known about food was all wrong and my weight loss journey began when I started eating paleo and practicing intermittent fasting … this works for me. I hope you can find a diet that works as well for you, too.

  13. Avatar Mac Duff says:

    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!

  14. Avatar Commenter says:

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

  15. Avatar Graham Beckel says:

    You sound like an add for the food industry

  16. Avatar Sara Engelbert says:

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

  17. Avatar Marilee Jikey says:

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

  18. Avatar Michele Sweeney Rebmann says:

    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.

  19. Avatar Red says:

    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………

  20. Avatar Claudia Crowley says:

    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.

  21. Avatar Matt says:

    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.

  22. Avatar Fabbarry says:

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

  23. Avatar Don Reitsma says:

    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.

  24. Avatar sharon conner says:

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

  25. Avatar Erena G says:

    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..

  26. Avatar Diksbymail says:

    B—–

  27. Avatar Teresa Vaughan says:

    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.

    • Avatar Judy says:

      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… 🙁

  28. Avatar vjgordon says:

    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.

  29. Avatar Mishell says:

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

    ( WEIGHTLOSSIN3WEEKS.COM/HOW-TO-LOSE-WEIGHT )

    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..

  30. Avatar liberalism est mentis morbus says:

    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.

    • Avatar Aaron Seidl says:

      How did I lose 30 pounds then while still eating breads, pasta, oats, grains, rice, etc? Lol You say you can’t lose weight eating these, but somehow, I was able to.

      • Avatar Don Reitsma says:

        People can lose weight just by eating sugar as well if the amount is restricted. Keeping the weight off is the challenge. I have eaten a carb restricted diet for a year aamd half and kept the 50 lbs weight loss off for a year. The best part is also reversed the metabolic syndrome biomarkers.

  31. Avatar Taylor says:

    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

  32. Avatar Heather says:

    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. 🙂

  33. Avatar Heather says:

    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.

  34. Avatar Ayaz Asif says:

    Wow, really? Eat meat, eggs, and dairy? Can’t eliminate that Alabama cooking I guess.. what does this food do for your cholesterol? Heard of saturated fat? Clogged arteries?

  35. Avatar Shayna L. Walsh says:

    I’m 400lbs obese and have dealt with weight issues since I was 3 yrs old. I’m not going to be nice about this article. Whole Milk & Noodles for weight loss is total bullshlt! It is irresponsible to publish this for people who are serious about trying to stay under a certain amount of fat and calories.

    Normal healthy women might be able to attain a good weight with these foods, but people with weight issues and portion control problems DO NOT benefit from this article. People with real weight issues look for any excuse to go back to foods that inevitably cause them to backslide. Your article is garbage.

    • Avatar Lori says:

      Sorry, but you are wrong. As in all things, moderation is key. A cup or two of whole wheat spaghetti, a half cup of ragu with a helping of mushrooms and bell peppers (and any other veggies you want to throw in there), a couple of ping pong ball size beef or turkey meatballs, and a tablespoon or two of grated Parmesan cheese is a very healthy meal which can benefit those trying to lose weight.

      • Avatar James A Tillman says:

        Lori, Ms. Walsh is actually more right than wrong. Human’s did not evolve to eat modern grains period (corn, soy, rice, wheat, barley). These grains cause inflammation which leads to an autoimmune response. In most of us the thinks it is at war and stores fat to feed white blood cells for battle. This inflammation also leads to arthritis. Researchers have finally began to realize this by studying human remains prior to agriculture (over 10,000 years ago) and more recent. Arthritis did not exist prior to agriculture which led to consuming grains. Humans are primates (upright walking apes). We evolved from tree dwellers who ate leaves. Our most healthy diet should consist of green leafy vegetables and not grains. The effect grains has been so profound that the average height shrunk 6 inches and the brain size shrunk 15% over a few 100 years after agriculture and hey grain consumption. It is even worse now that we Genetically Modified the grains and are feeding this commercialized feed to our livestock, poultry, and fish. That is why all these new autoimmune diseases have appeared over the last 60 years and the exponential rise of obesity.

        • Avatar Lori says:

          I lost 40 pounds eating this way. I did not prohibit anything. Instead, did everything in moderation—cut down everything by half. This pasta meal was my go to meal at least 3-4 times a week—it was what I ate when I had maxed out my fat calories.

          • Avatar James A Tillman says:

            Lori, That is great. The point I am making is that excess weight is actually a symptom of something else which is usually driven by some form of inflammation. When you consume modern grains and eat animals that are fed grains (corn/soy) you are also consuming a group of proteins called lectins. Plants use this protein as a bio-weapon. It prevents insects from eating the plants seeds by making the insects sick. In humans it causes leaky gut by prying through the gut wall. This prompts an autoimmune response. One of the symptoms of this response is weight gain. My point is though you have lost weight by eating moderately you are still consuming the foods that cause leaky gut. Lectins and other bacteria are still crossing the gut wall and getting into your system which over time leads to premature aging, diabetes, arthritis, cancer and a host of other autoimmune diseases. This process is explained very well in the book called “The Plant Paradox” by Dr. Steven Gundry. It can be purchased on Amazon for about $16.00.

          • Avatar Lori says:

            Sorry, I don’t agree with that. Many grains have been around for thousands of years (quinoa is a good example). Leaky gut and all these other problems are recent issues and I believe are caused by processed food, too much sugar, too much fat, and too much chemicals/preservatives as well as over gorging on this type of stuff instead of eating a natural diet.

          • Avatar James A Tillman says:

            Lori I understand what you’re saying. The science behind what I am saying is very recent. In fact a medical doctor won the Noble prize in Medicine in 2010 for part of this discovery. A biologist won the Noble Prize in Biology in 2011 for his portion. It was all peer reviewed by some of the foremost doctors, scientist, biologist in the world. There research spanned nearly a billion years of plant and animal evolution. That is why I recommended buying that book and reading it. It is not about whether you believe me or not. This is from some of the top people in there fields. They had the resources to figure things out that were literally hidden because of our rapidly changing technology. The various research papers are referenced in the book.

          • Avatar Don Reitsma says:

            If you want to reduce the lectins that are bad for you then read Eat Right 4 Your Type. – I don’t necessarily agree with everything in it.

          • Avatar James A Tillman says:

            Don, Thanks I will read and compare it with “The Plant Paradox”. I am curious about there level of research and credentials. There are a number of people claiming they have the answers and I have made the mistake a few times. I locked onto Dr. Gundry and his colleagues and associates because they are literally at the top of there fields and take into account the latest research in which they are a part of including the most sophisticated blood tests from thousands of patients. As mentioned earlier some of his colleagues have won Nobel Prizes recently for there research. There has been significant and rapid changes in our food, drugs, medicines and other chemical concoctions over the last 60 years that it literally takes this level of intellect in multiple fields connecting the dots to understand what has happened.

      • Avatar Don Reitsma says:

        Lori. Are you aware of what insulin resistance is?

  36. Avatar Tracy Magness Evans says:

    It’s not just about weight loss. Whole milk has tons of saturated fat that will clog your arteries and can cause chronic illness. Drink nut milks.

    • Avatar James A Tillman says:

      Coconut Milk is great and Almond milk is okay. Don’t ever drink Soy Milk especially if you are male. Males will literally grow breasts!

  37. Avatar Tracy Magness Evans says:

    Regarding my recent post, chicken and eggs are terrible for your health as well and for the very same reason.

    • Avatar Aaron Seidl says:

      *Facepalm*

    • Avatar James A Tillman says:

      Pastured (not free range which is a trick) chicken is okay as long as the chickens are allowed to roam freely outside where they can eat a host of insects. If the chickens are fed ground up grains (corn and soy) even organic grain feed the chickens are terrible for your health as you said. The eggs from pastured chicken are great for your health, especially the yolk which is literally pure brain food. If the eggs are from grain fed chicken you are correct that it is also bad for your health.

  38. Avatar Tim says:

    In 2017, are these food really “surprisingly” good for weight loss?

  39. Avatar Bridget Thompson says:

    Great article! I have lost 40 lbs eating all of this except the pasta and wine i do limit my dairy to a couple of servings a day. I only occasionally have a small piece of dark chocolate. I love nut butters!! I have found they really leave me satisfied. I don’t count calories but i keep a food diary about one week a month. Just eating whole foods, not feeling deprived and cutting out added suger. I started 7 months ago and feel so much better. I get moderate exercise. I need to lose about 40 lbs more but had recent us of liver and labs they look great. Good luck to everybody on there journey to better health!

  40. Avatar Jim Long says:

    Seeing a simple discussion on nutrition descending into vitriol, I’m thinking some folks should cut the list of foods down to just 7 and cut out the caffeine.

  41. Avatar Deborah Dixon says:

    Every body is different. Every metabolism is different. What works for you just might not work for me AND THAT’S OK!!! Stop the hate, bullying speak, folks and DARE I say it….”LIGHTEN UP”.

  42. Avatar r.scott says:

    Sorry, They lost me with Milk in any form. Its not made for humans on a biological level. Also this list doesn’t work for a lot of people who are vegans.

  43. Avatar Alex Zinni says:

    I’m right! You’re wrong!

  44. Avatar JoAnn Anelli says:

    I would assume that most intelligent people do understand that various diets impact people differently. Just as one person can be allergic to a substance and another not affected at all. At this stage of my life, I have learned that I cannot lose weight on a high carb diet and will actually gain weight (I’m not talking about refined carbs.) I lose weight consistently on a low carb diet (20 – 40 grams) + exercise 4 x per week. Protein from meat/chicken/fish etc. is limited to 4oz servings of lean and organic products accompanied by a small salad or 1/2 c of a vegetable. I eat 2 eggs every other day in a vegetable omelette. Happy to have figured out what works for me and lot of what works for me comes from the Blood Type Diet.

  45. Avatar Joe says:

    I dunno….Yesterday I had a huge omelette, 3 peanut butter sandwiches, 2 glasses of whole milk, and 4 diced chicken thighs in a big bowl of pasta. Paired this with a bottle and a half of red wine– a nice Malbec– and enjoyed a dark chocolate sundae for dessert afterward. Barely lost *any* weight! Maybe it was the salad at lunch?

  46. Avatar Jim Barone says:

    I can, literally, live the rest of my life happy with the foods listed here…

  47. Avatar txn64 says:

    When you have Kidney Disease you cannot whole grains.. That is really hard when you want to lose weight. Instead you have to eat white bread, white pasta and white rice. Everything white!

  48. Avatar Tia Howton says:

    I’ve tried numerous diets and I found I lost far more weight by reducing my intake of pastas and dairy, I’ve almost eaten no pasta over the last five years however, started drinking dairy again and the +50 lbs I lost over the course of 18 months a few years ago has almost entirely come back so for me dairy is a big no no in an effort to lose weight.

  49. Avatar disqus_6iyXgfEVg5 says:

    I am not impressed with this article:

    First WHOLE MILK and dairy fat are promoted – then shortly thereafter under PASTA it says to “skip the super cheesy, cream-based sauces” – umm, which is it?

    In my experience fat is still fat and fat has calories – LOTS of them! Yes, there’s a new study…but how many studies were there saying eggs are bad for you?

    I have tried high fat / super-low carb. It is NOT at all satisfying in my opinion. More importantly, I didn’t lose any weight at all and had to eat a lot of food just to feel sort of full, but not comfortable.

    As for PASTA, well, even a tiny amount, which isn’t filling, has a surprisingly high calorie count – again, not a good choice in my opinion.

    The only thing that I found really works and keeps me full is high protein, low fat and low’ish carb = LOTS of vegetables and lean proteins (meat, fish, low or fat free Greek yogurt or better yet quark, which tastes less sour and has less carbs). And some healthy fats. But again, even a small handful of nuts has a lot of fat and fat has calories. I can have two quarks (5 oz each) for 160 calories and 24g of protein (!) OR 10 oz of Cashews for TEN times as many calories – a whopping 1,600 calories.

  50. Avatar Kate J says:

    Weight loss is fine but for overall HEALTH limiting or cutting out the whole milk, eggs and dark poultry is best to prevent heart disease and cancer.

    • Avatar James A Tillman says:

      Kate J thank you so much for pointing this out. People past infant stage should bot consume milk at all due to certain chemicals that are made for babies so they can grow rapidly. These chemicals are harmful to people past this stage. Eggs are good only if they come from pastured chicken that are truly allowed to roam free and eat insects. Chickens are insectivores.carnivores. They should not be fed corn/soy meal because the harmful lectins get into anyone who consumes these chickens or the eggs. Pastured chicken egg yolks are excellent food for the brain but the egg whites should be limited. Only nut butters made from walnuts, pecans, macadamia nuts, and almonds are good. Peanuts and cashews in any form should not be consumed. Peanuts and cashews are actually beans and contain toxic lectin proteins that are harmful to humans.

  51. Avatar nirvani says:

    not sure if anyone can advise – with regards to coffee – a blend of instant coffee like Frisco or Ricoffy – can this make you put on weight – I have with low fat milk and no sugar about 5 cups a day though – find filter coffee too strong for me – pls advise

  52. I just love to read your blog. Every time you wrote any post that contain too much healthy ideas along with the diet recipe that helps a lot. So thanks for sharing this valuable post. It helps them who are looking to lose their extra pounds.

  53. Avatar James A Tillman says:

    It is clear to me that who ever wrote this article really doesn’t know what they are talking about. Whole Milk is not for people beyond infant stage period. The hormones and nutrients designed for infants actually promote weight gain in adults. I know this for fact once I switched to unsweetened coconut milk. The result of this and the switch from modern grains (corn,wheat, soy, rice, barely) to ancient grains (sorghum, millet) caused me to lose weight and reduced my cravings and appetite significantly. Next peanuts is not a nut but a bean. It is full of lectins that the human body has not adapted to. Men should never eat peanuts because it greatly increases there risk for colon cancer.

  54. Avatar 1943hduff says:

    Anyone found a “watch” wrist tracking device that syncs with MyFitnessPal ANDROID app. Ideally i would like one that tracks steps as well as sleep. We have an inexpensive device that works great to track steps and sleep but will not sync with the app. So all my reports show no exercise. The app that the “watch” uses records that but it means manually entering that data in a second app MyFitnessPal….. Thanks

  55. Avatar Tina says:

    Actually it depends on your body type and how your body reacts to these things.
    Personally my body does high protein 1-1.5g perlb i weigh, high good fats and super low carbs (mainly veggies), my body actually packs on weight if I eat pasta, even if its within moderation.
    I think you guys need to research your stuff a bit more.
    and before anyone jumps the gun, ive lost over 215lbs doing what i been doing
    I gained 200+lbs after high school because i got bullied for being fit and in shape doing track, sports and weight lifting, kids are cruel creatures

    I did a quiz on body building website to find out what body type i have, its a very helpful tool

  56. Avatar Cristina Cimellaro says:

    I have to disagree with this statement, “Alcoholic beverages… do help us relax and wind down from stressful days.” Drinking to unwind is in the same as eating when stressed. These are behaviors that do not aid in healthy living. I’m surprised that the writer would even put that in.

    • Avatar Tina says:

      within moderation of course. But they say red wine is good for the heart and a beer a day is good for you too. I think whoever wrote this don’t know anything and needs to relearn heath and fitness

  57. Avatar Adrian Herzberger says:

    This article is trash and not at all helpful. Where are the works cited et al. references?

  58. Avatar ken says:

    I consider most of these as junk food on any day. I see ” general mills” science here.

  59. Avatar Bart says:

    Congratulations, this is the first MFP article that is not a complete load of outdated bullshit about low fat nonsense that that been foisted on people since the 70’s, and has lead us all into an EPIDEMIC of obesity. Carbohydrates are what one needs to avoid, not fats.

  60. Avatar Krinj says:

    I love you because you just named every single one of my favorite foods and beverages! Now, tell me that the top two activities that are “surprisingly good for weight loss” are sleeping and reading and I will marry you.

  61. Avatar jdbrasesco says:

    The author’s “passion for research” is sorely lacking in this fluff piece. The research she has done, ”
    When it comes to weight loss, limiting liquid calories can be the key to success” is ignored. Pasta is better than white bread. Great argument. Cocaine is better than Crack, but better doesn’t mean good. Either would be better for weight loss than pasta. What an irresponsible article. You lose all credibility when you post this nonsense.

  62. Avatar Stephanie Burgess says:

    No. Red wine should not be boasted as helpful for weight loss. People are drinking WAY to much and not only is it making us fat, inactive and depressed insomniacs, it is a poisonous addictive liar.

    • Avatar Tina says:

      Red wine and something in red wine called resveratrol might be heart healthy. … Red wine, in moderation, has long been thought of as heart healthy. The alcohol and certain substances in red wine called antioxidants may help prevent coronary artery disease, the condition that leads to heart attacks. Do some reading, it will do ya good.

      Gut microbiome and cardiovascular health. Resveratrol may improve heart health in various ways.
      Raising levels of omega-3 fatty acids. …
      Heart health and type-2 diabetes. …
      Healthy blood vessels and blood pressure. …
      Brain damage after stroke. …
      Preventing vision loss. …
      Preventing colon cancer. …
      Preventing breast cancer.

      To name a few things

  63. Avatar Stephanie Burgess says:

    And I will add that for all of the people who have chosen health is there a reason to get in shape and lose weight this is not helpful at all

    • Avatar Tina says:

      Actually it is, antioxidants in dark chocolate are actually good for you. Pasta moderation. Whole milk and the fats in it are actually good for you. I can keep listing things here… Ive lost over 200lbs after dealing with bullies in high school making fun of me for when I was in shape… gave up on myself and gained weight, now losing it… Trust me do some research you will be surprised.

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