Weight loss is a common health objective pursued by many Americans. According to a 2021 Gallup poll, over half of U.S. adults express a desire to lose weight, with an average of 26% actively engaged in doing so. However, there exists a common misconception that shedding excess pounds necessitates extensive gym sessions, stringent diets, or dramatic lifestyle overhauls. The good news is that you can achieve a five-pound or more weight loss relatively quickly by making simple dietary adjustments. All it requires is an understanding of which foods to incorporate more frequently into your weekly meals. We consulted Gianna Masi, CPT, RDN, a certified personal trainer and registered dietitian affiliated with Barbend, who shares her top 10 recommendations for expeditious five-pound weight loss.
"To achieve weight loss, one must establish a calorie deficit," notes Masi. "The approach to achieving that calorie deficit can vary based on individual preferences. Managing daily energy intake is the key to losing, maintaining, or gaining weight. To effectively manage a deficit or weight loss, having knowledge of which dietary items are low, moderate, or high in calories can be quite beneficial."
When aiming to lose five pounds, it's essential to opt for lower-calorie alternatives to certain foods that typically carry excessive calories. These "calorie-saving" substitutions contribute to your weight loss objective, particularly when seeking a quick five-pound reduction.
Research underscores that nutrition and calorie management are paramount during the initial stages of weight loss, particularly when striving for a rapid five-pound drop, such as before a beach vacation. However, weight loss extends beyond appearance alone. By incorporating the following foods into your diet while monitoring calorie intake, you can swiftly shed surplus weight and experience an enhanced sense of well-being from within.
Keep reading to discover the top 10 foods for quick five-pound weight loss and an overall sense of vitality.
1) Salad Dressings
Selecting the appropriate salad dressing can have a significant impact when striving for weight loss. Consider opting for vinaigrettes or crafting homemade dressings using olive oil and vinegar, as they impart flavor without an abundance of calories and unhealthy fats.
According to Masi, "Substituting high-calorie salad dressings with lower-calorie alternatives can lead to reduced calorie consumption. Fat-free dressings and products like Bolthouse Farms utilize yogurt as a base to create creamy dressings with lower fat content."
2) Dips
Opt for homemade hummus or dips based on Greek yogurt instead of purchasing calorie-heavy store-bought dips. These substitutes offer protein and essential nutrients while preserving flavor, enabling you to relish dips without the additional calories.
Masi suggests, "During football season, there's a surplus of dips and side dishes. Rather than opting for the usual French onion or ranch dip, consider utilizing plain Greek yogurt or plain plant-based yogurt to craft a lower-calorie rendition of your preferred dip."
3) Soups
Including homemade soups rich in vegetables and lean protein can be beneficial in advancing your weight-loss objectives.
Masi advises, "Choose a chicken or vegetable broth rather than a creamy base variety. Soups serve as an excellent means to increase hydration and promote a sense of fullness. Consider adding a protein-rich side sandwich or salad to complete your meal."
4) Popcorn
Surprisingly, popcorn can serve as a guilt-free snack when prepared appropriately. Forego the buttery and overly salted varieties and instead choose air-popped popcorn seasoned with herbs or nutritional yeast. This whole-grain snack boasts low-calorie content and a high fiber content, rendering it an exceptional choice for individuals aiming to shed pounds.
Masi elucidates, "Many of us crave a salty crunch, and chips lack substantial fiber. Popcorn, on the other hand, can be a satisfying salty snack that delivers a few grams of fiber per cup."
5) Egg Whites
Egg whites present a protein-rich, low-calorie choice for those seeking rapid weight loss. Whether prepared as scrambled, boiled, or incorporated into omelets, egg whites provide a lean protein source that promotes satiety.
"Eggs, including the yolk, contain valuable nutrients and protein," notes Masi. "If your primary goal is to lower your calorie intake, transitioning from an omelet mostly composed of whole eggs to one incorporating a single egg and the remainder as egg whites can effectively reduce the overall calorie count."
6) Chicken Tenders
Incorporating chicken tenders into a weight loss-oriented meal plan involves selecting lean cuts, eliminating excess fat, and opting for baking or grilling over frying.
Masi remarks, "Chicken tenders, a beloved choice, have transformed to become less fried and higher in fiber. That's why I appreciate cauliflower-based options like 'Caulipower' chicken tenders or preparing my own in a skillet or air fryer at home."
7) Unsweetened Applesauce
Unsweetened applesauce, devoid of added sugars, represents a healthier substitution for snacks or desserts laden with added sugar. Whether utilized as a topping, blended into recipes, or savored on its own, it offers a flavorful and guilt-free inclusion in your weight loss strategy.
Masi advises, "When baking, opt for unsweetened applesauce as a replacement for the butter or oil stipulated in the recipe. This will maintain moisture while reducing the overall calorie count."
8) Pasta
Interestingly, pasta can be integrated into a weight-loss plan when making mindful selections. Opt for whole-grain or legume-based pasta options to benefit from increased fiber and nutrients. Pair these choices with ample vegetables and lean proteins, all while managing portion sizes, to craft a gratifying and well-rounded meal that aligns with your weight loss objectives.
"Consider incorporating a friendly addition of spaghetti squash or zoodles to your pasta dish," recommends Masi. "Incorporating these options not only increases the volume of your bowl while reducing calorie intake but also enhances fiber content, which plays a crucial role in promoting satiety and weight management."
9) Pizza
Yes, it's accurate. Pizza can still have a place on your menu even when you're working towards weight loss. Opt for whole-grain crusts, load up on vegetables, and select lean protein toppings.
"I haven't come across anyone who wants to give up pizza, and there's no need to forgo our favorite foods," emphasizes Masi. "If you have a desire for pizza regularly, consider crafting your own version at home using a Joseph's Lavash Wrap or English Muffin as the crust. This simple switch can help you maintain a calorie deficit without compromising on taste. Additionally, some individuals might prefer trying a Banza or Caulipower crust, which provides more fiber and a greater sense of fullness compared to a traditional crust."
10) Oil Spray
An oil spray proves to be a practical tool in the kitchen, aiding in calorie reduction and promoting healthy weight management. With just a few sprays, you can infuse your dishes with flavor without introducing excessive calories.
"Oil contains nine calories per gram and offers limited nutritional value, making it a significant contributor to weight gain," explains Masi. "When preparing vegetables or main courses, we often rely on oil for cooking. Although it's healthy, its calorie content can quickly accumulate in your daily intake. One effective way to regulate the amount of oil used in cooking and consumed is to employ a spray bottle, allowing for more precise control compared to pouring it directly into the pan."