3 Everyday Foods to Eat for Weight Loss, According to a Doctor

Photo byAuthor, marinara sauce with vegan parmesan

Do you ever feel like no matter what you try, the extra weight just won’t budge? With all the conflicting diet advice out there, it’s easy to get confused. One day it might be “Eat oatmeal, the next, “Oatmeal is bad”. Eggs? Absolutely!—until well, actually scratch that, eggs are a no-go.

Weight loss shouldn’t be that hard.

As a holistic health coach, I’m drawn to (okay, maybe a bit obsessed with) books on nutrition. I’m not into one-size-fits-all diets, and I’m always on the lookout for science-backed advice. The kind that’s just a bit outside the box (and very much back to the basics). The Power Foods Diet by Dr. Neal Barnard is just that.

Dr. Barnard’s focus is on everyday plant-based foods (and recipes) that naturally help our body lose weight. Power foods aren’t about deprivation or endless counting and measuring. And, many of these foods are probably already in your kitchen.

Here are 3 foods from his book that might surprise you with their power to help you lose weight — without feeling like you're missing out.

1. Pasta

Yes, pasta! Dr. Barnard says it’s not about cutting out pasta or whether it’s whole wheat or white, but what we’re loading on top of it. Toppings like heavy meat sauces, cheese, and oil make it calorie-dense and less healthy.

According to Barnard, “A 2018 meta-analysis showed that, as part of an otherwise healthy diet, pasta is consistently associated with weight loss” (BMJ Open 2018).

He suggests lighter plant-based sauces, like marinara or a fresh Pomodoro made with tomatoes, garlic, and herbs — low in fat, yet high in flavor. He compares Olive Garden’s meat sauce to spaghetti with Pomodoro sauce — one is loaded with calories and saturated fat, while the other is lighter and healthier.

2. Potatoes

Surprised? Dr. Barnard says “With only 150 calories or so and virtually no fat, potatoes’ appetite-taming and metabolism-boosting abilities have helped many people lose weight.”

The problem isn’t the potatoes — it’s what we’re cooking them with and adding to them. As Barnard mentions, “Harvard researchers found that the way Americans tend to eat potatoes can spell weight gain” Harvard Study, 2011

Skip the frying, butter, cheese, and sour cream, and you’ve got a filling, versatile, fantastic option for weight loss. Instead, roast, whip, boil, grill, and top with fresh herbs, and spices — healthy but delicious options are there.

Try Dijon-flavored potato salad, oven-roasted rosemary potatoes, dairy-free mashed potatoes with a delicious vegan gravy, steamed and roasted baby potatoes, and of course, maple-roasted sweet potatoes.

3. Bananas

Yes, bananas! Dr. Barnard compares a banana to a Snickers bar — a banana has 115 calories and almost no fat, while a Snickers bar has 250 calories. And a significant amount of the Snickers bar calories comes from fat — much of which is saturated fat.

Dr. Barnard explains this kind of “bad fat” can raise your cholesterol and has even been linked to Alzheimer’s disease (Archives of Neurology, 2003).

Dr. Barnard says “Bananas are more substantial than other fruits. They satisfy the appetite with surprisingly few calories and contribute to a significant after-meal metabolism boost.”

Frozen bananas add a sweet creaminess to delicious smoothies and make a perfect on-the-run snack. And have you tried them drizzled with a touch of almond or peanut butter? So good.

Power Up for Sustainable Weight Loss

The Power Foods Diet shows us losing weight doesn’t have to be endless calorie counting or depriving ourselves. Simple, smart swaps can make all the difference. Like roasting baby potatoes instead of deep-fried french fries. Or fresh marinara with vegan parmesan instead of a heavy meat sauce topped with parmesan.

Dr. Barnard’s approach offers a sustainable way to nourish our bodies with real, delicious foods. And, foods that naturally help us manage and lose weight? Yes, please!