Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.

by Stephen Guise

  Please don’t use the following list for dieting. This is just to give you an idea of where foods stand on the weight loss spectrum. It’s important to know what foods are weight loss-friendly, but it’s more important not to (try to) change your diet all at once. This list is not comprehensive. Try to understand the concepts underlying these foods.

  1. Super-Healthy Foods: Weight Loss-Friendly as a Staple

  After you read the others, come back up and read this list again, because this is the list that matters. It’s not about what to avoid, it’s about what to pursue. This seems like a short list until you consider that it says ALL fruits and (basically) ALL vegetables. There are 4,000 varieties of tomato, and that’s just one fruit. There are thousands upon thousands of fruits and vegetables with different tastes, textures, and uses.

  Generally speaking, if you eat a minimally processed fruit or vegetable, it will not contain a harmful amount of salt, sugar, calories, or fat. Avocados, for example, are 82% fat, but they are not obesogenic and offer terrific satiety: “A randomized single blinded, crossover postprandial study of 26 healthy overweight adults suggested that one-half an avocado consumed at lunch significantly reduced self-reported hunger and desire to eat, and increased satiation as compared to the control meal.“89

  Water (This is one of the most underrated weight loss tools. We’ll talk about this later.)

  All fruits

  (Almost) all vegetables

  Seeds, beans, and nuts

  Fish (not fried)

  Mustard

  Vinegar

  Eggs

  All spices

  All herbs (Spices and herbs make food delicious and they’re good for you. It’s almost unfair.)

  Fermented foods such as (full-fat) yogurt, kimchi, sauerkraut, kefir, komboucha, etc.

  Olive oil

  Coconut oil

  Coconut oil is excellent for weight loss as it’s very high in medium chain triglycerides (MCTs), which are quickly absorbed and used for energy (rather than stored as fat). There’s no need to cook with anything else besides coconut oil, olive oil, or butter. Coconut oil and olive oil are versatile, delicious, and healthy. Olive oil is also great for cold uses like dip or dressing.

  In a clever “real world” experiment, Professor Grootveld analyzed leftover oils after volunteers had cooked with them. He found that “sunflower oil and corn oil produced aldehydes at levels 20 times higher than recommended by the World Health Organization. Olive oil and rapeseed oil produced far fewer aldehydes, as did butter and goose fat.”90 Aldehydes are oxidized alcohols that are toxic to us and linked to many diseases. Among all oils, coconut oil produces the least amount of aldehydes when heated for cooking.91

  Note: Green (vegetable-only) juices and smoothies are nutrition powerhouses. They are a good addition to one’s diet for their anti-inflammatory and nutrient-absorption benefits. The key word there is addition. Don’t starve yourself and force green juice down your throat. That’s trendy, but not sustainable.

  2. Moderately Healthy Foods: Weight Loss-Friendly in Moderation

  Whole grains: Grains such as brown rice, whole wheat pasta, quinoa, barley, millet, oats, and so on are healthy (this doesn’t include crackers or most breads, which generally contain multiple processed ingredients).

  Minimally processed meat: I know. It’s popular these days to blame meat, but we’ve been omnivores a very long time without weight problems. Plus, I think it’s difficult to sustain yourself on a vegetarian or vegan diet. That said, if you prefer eating vegetarian or vegan, you could do much worse!

  3. Debatable Foods

  Many whole grain breads contain additional ingredients, so if you’re going to pick one go-to source for wheat, choose whole grain pasta (one ingredient). Some people have an allergy to wheat, but if that’s you, you don’t need me to tell you not to eat it. Since pasta sauce almost always contains added sugar, I like to use olive oil, pesto, and cheese for flavor. It’s healthy and delicious! You can also make your own pasta sauce pretty easily.

  Full-fat dairy: Dairy is a high-calorie category of food, but its calories are high-quality and satiating. One study found that while on a calorie restriction diet, those who included dairy in their diet lost 70% more weight (and those who included calcium lost 26% more weight).92 If you enjoy dairy, consume it moderately, but still aim for the super-healthy foods as your go-to staples, and you’ll do well.

  Whether to consume full-fat or non-fat dairy is not debatable. For milk, sour cream, butter, or yogurt, and other dairy foods, go full-fat.

  In one study, the BMI was lower in women who consumed more whole-fat dairy products.93 A study of over 18,000 women found that “greater intake of high-fat dairy products, but not intake of low-fat dairy products, was associated with less weight gain.”94

  A study of over 1,700 men came to the exact same conclusion. Full-fat dairy decreased odds of obesity 12 years later, and low-fat dairy was associated with increased rates of obesity.95

  A study of children from 2 to 4 years old found that those who drank 1% or skim milk had the highest body mass index compared to those who drank 2% or whole milk.96

  I couldn’t find any studies that found low-fat milk to be superior to whole milk in any way, probably because it’s worse in every way. Oregon State Agricultural College published a bulletin in 1930 titled “Fattening Pigs for Market.” Take a look at this interesting quote I plucked from the bulletin: “Skim milk. This is not only the very best supplement for growing pigs, but is of almost equal value for fattening purposes.”97 It seems that, in many ways, our knowledge of weight management has regressed. We used to correctly feed pigs skim milk to fatten them, and now we drink it ourselves as a “weight loss drink.”

  Such data makes complete sense in light of everything we’ve discussed, and it surprises calorie counters and “fat is bad” pitchforkers, who base their conclusions on ONE facet of complex foods. Read the following sentence, look at the studies again, and internalize what this means: Full-fat milk contains almost double the calories of non-fat milk for the same serving size.

  Are you going to trust the prevailing theories (that have allowed obesity to skyrocket)? Or will you consider what theories best explain observational science? Here’s an explanation about dairy that actually fits the data, which clearly says full-fat milk is better than non-fat milk for weight loss: Whole milk is less tampered with, a whole and natural food. Skim milk is a more processed version of whole milk. While that’s not a particularly strong argument, since it requires you to first accept the “processed is worse” idea, this is: If you drink skim milk, you will be less satiated and satisfied than if you drink whole milk. You will likely be less satiated per calorie with non-fat or low-fat milk. Four ounces of whole milk could be more satisfying and filling than 8 ounces of skim milk. If we put milk consumption in a vacuum, then, sure, skim milk has fewer calories and would mean less weight gain. But the food we eat now affects the type and quantity of food we’ll eat later. In addition, the fat in milk slows the digestion of its sugars.

  Your body is not going to think, “Oh, it’s the same amount of milk, but half the calories!” Skim milk only fools the person who drinks it (not their body). The human body cannot be tricked into weight loss. Enjoy your dairy as full fat if you want to lose weight. You don’t have to take my word for it or buy my proposed theories on milk. Just look at the data. Of course, raw milk is far better than store-bought milk because it’s not processed with pasteurization (heated to high temperatures to kill everything) and homogenization (spun rapidly to remove cream separation). Raw milk is alive. It contains beneficial enzymes that are otherwise destroyed in pasteurization, but it’s not always easy to access. It’s actually illegal in the USA to sell raw milk for personal consumption. “Pets” can drink it though. Raw milk has some risk for bacterial contamination such as salmonella and listeria, so consume it at your own risk.

  Protein powder: If you’re going to have protein shakes, it’s best to have the
m in the morning for breakfast, and it’s best to get some with limited added ingredients (I use Promix and Solgar). I prefer whey protein over others for its complete protein profile. It is a processed food, but it’s one of the better ones if you choose one with the right ingredients. Protein is highly satiating and great for building or maintaining muscle mass. As such, a good protein powder can be helpful for redistributing weight from fat to muscle, especially if you’re exercising. What’s better than a protein shake in the morning? Whole fruits, vegetables, eggs, minimally processed meat, or yogurt.

  Soup: It’s usually a good choice (high water content), but it greatly depends on how it’s made and what it contains!

  Super-starchy vegetables: Potatoes, peas, and corn are only listed here because they were associated with weight gain in the 24-year study mentioned earlier. Potatoes in particular are demonized by many, but they look great on paper. They’re the world’s most satiating food, and they are packed with antioxidants, vitamins, and minerals. Potatoes have been a staple food in many countries throughout history. Obesity and overweight to the present extent are a modern phenomenon with a modern cause. That’s not to say that you won’t gain some weight if you stuff yourself with potatoes—the research is mixed—but it does mean you can eat potatoes without worry. If you love potatoes, as many do, you could do much worse.

  White rice: It’s not the worst food you can eat and it’s leagues better than ultra-processed food. Additionally, many cultures have stayed thin and healthy on a diet heavy in white rice. That said, if you can switch to brown rice, do it! White rice is processed to eliminate the germ and bran of brown rice, which means you get less fiber and (far) fewer nutrients. If you have to choose between white rice and white bread, white rice wins in a landslide because white bread is processed to an extreme (often with dozens of ingredients). White rice is just a one-ingredient food, which is a big plus. That being said, if you get white rice in a restaurant, don’t count on it being only one ingredient. It’s often cooked with oil and added sodium.

  4. Semi-Unhealthy Foods: Might Cause Weight Gain

  Low-fat or no-fat dairy: Beneficial fats are taken out, making it less satiating than full-fat dairy, and unlike full-fat dairy, it’s also mostly associated with weight gain in studies. Remember, they used skim milk in the 1930s to fatten pigs.

  Fruit smoothies: If you get a fruit smoothie at a chain, it will almost definitely contain added sugar and/or consist of fruit-flavored syrup instead of actual fruit. Even if you make the smoothie at home with real fruit, you’re missing out on the true fiber content of the fruit, as studies have found that blending the fruit changes how the fiber is digested. This makes it closer to fruit juice, which is a definite weight-gaining drink!

  5. Super-Unhealthy Foods: Weight-Gaining

  Ultra-processed foods: chips, crackers, cookies, pies, cakes, ice-cream, pancakes, waffles, white pasta, pizza, white bread, fruit juice (yes, even 100% juice), soda, lattes, and candy. If reading that list made you salivate, don’t worry, because healthy food can make you salivate too!

  Anything fried, and most things cooked in vegetable oil: Soybean oil and most other vegetable oils are big contributors to weight gain and they are extremely difficult to avoid in the United States.

  Faux healthy foods: These include organic granola bars (added sugar), organic dried fruit (usually has added sugar and it’s missing important water content), flavored yogurt (always has added sweetener), organic cereal (highly processed with added sugar).

  Most commonly available sauces and dressings: Since most sauces are high in soybean oil, sugar, and/or salt, they’re big weight-gainers. Almost every commercial salad dressing I’ve seen uses soybean oil.

  Significantly processed meat: Meats like bologna, hot dogs, and so on are processed to the point that it becomes challenging to still call them “meat.”

  Side note: I avoid canned food, because most cans contain the synthetic compound known as BPA, which is not only associated with obesity98 but also insulin resistance99 and cancer.100 Dr. Ana Soto said, “If we take the results in animal models together, I think we have enough evidence to conclude that BPA increases the risk for breast and prostate cancer in humans.”101 The BPA in can liners does leach into the food. A Harvard study found that daily canned soup consumption raised participants’ urine levels of BPA by 1,221% compared to those who ate fresh soup.102 You can’t argue with that. Thankfully, more companies are moving to BPA-free cans. I recommend fresh food, frozen food, glass jar food, or if cans are a must, try to find BPA-free canned food. If canned food is the only way you’ll eat vegetables and you don’t have access to BPA-free canned food, I think it’s still worth it to eat vegetables in whatever way you can.

  Healthy Drinking

  One of the most effective weight loss methods is so obvious we all missed it. Drink water! It is zero calories and helps regulate appetite (diet drinks are zero calories too, but they hurt your metabolism as water improves it).

  If you habitually drink anything but water, be suspicious of what it does to your waistline. Soda, fruit juice, alcohol, and any other drink with added sugar (including coffee and tea) work against your goal to lose fat. Milk is a question mark.

  A study divided 48 people into two groups. Both groups consumed a low-calorie diet, but one group drank two 8-ounce cups of water before meals. At the end of 12 weeks, the water-drinking group lost 15.5 pounds, compared to the other group’s 11 pounds.103 The folly of calorie restriction and the short duration of the study aside, the water-drinking group was the clear winner. Calorie restriction diets cause our bodies to try to store more fat in the long term, but drinking more water might just do the opposite. A study of seven men and seven women found that drinking 500 ml of water (16.9 oz bottle) increased their metabolic rate by 30% in 40 minutes.104 Increased metabolism is a very good sign, even if it’s only observed in the short term. The key issue with low-calorie diets is that metabolism plummets. Even if a food made people gain weight in the short term, but increased their metabolism in the long term, it would still be excellent for weight loss, and far superior to methodologies that bring short-term weight loss and long-term metabolic devastation and weight gain. This is theoretical discussion, of course, as drinking water helps our health and weight management now and later.

  There is one other special drink that deserves mentioning. Other than water, green tea could be argued as the ultimate weight loss drink for its unique antioxidant content. Studies show green tea specifically helps burn visceral fat in the abdominal area.105 This is the area where people generally prefer to lose fat, and it’s also the most harmful fat on the body. Green tea’s fat-burning effect is largely due to high amounts of an antioxidant called catechin. From my research, this antioxidant is also found in other foods like cocoa, blackberries, and red wine, but green tea has the highest amount of catechins of any food.

  What about coffee and tea? Caffeine can be beneficial in small doses for raising metabolism temporarily. In fact, as one of the most common ingredients in pre-workout supplements, caffeine is probably best used to enhance your workout. Of course, if you “need” caffeine to have energy, then that’s not ideal. I don’t drink coffee, because I’ve seen too many people become dependent on it for energy.

  In regards to health and weight, the biggest issue with coffee and tea is the added sweeteners. If you have to choose one, honey, raw brown sugar, and stevia appear to be the lesser of the evils (I would choose honey). One thing is for certain—regular coffee and tea are much better than sugary lattes and other “signature” drinks at coffee shops. If it’s between a cup of coffee and a caramel latte, the coffee wins in a landslide.

  I can tell you one thing: If you’re able to disassociate drinking beverages and sweetness, you’re way ahead of the game. This all comes down to conditioning. To the person who drinks soda daily, water tastes bland. To the person who drinks water daily, sodas and lattes taste too sweet.

  Liquids satisfy our thirst, and there is
inherent satisfaction in that. The base of all drinks is water, which means that drinking water can become a habit and beverage that you enjoy, even if you’re not particularly fond of it now. We can learn to enjoy the things that satisfy our needs.

  Alcohol

  When it comes to alcohol, wine is the winner for health and weight loss. Regular wine consumption is associated with lower mortality than in non-drinkers and drinkers of other alcohol types.106 Its intake has a “J-shaped” relationship with death—it’s a healthy drink in moderation that becomes unhealthy if you overindulge.

  There’s no hard evidence that wine or alcohol of any kind is a “weight loss drink.” A 13-year Harvard study with 19,200 women found that those who consumed alcohol gained less weight than non-drinkers, but they still gained weight (red wine had the best inverse association with overweight and obesity).107