what to eat to lose 3 pounds in a day

10 FOODS YOU SHOULD EAT EVERYWEEK TO LOSE WEIGHT

While no single food is a magic bullet for weight loss, incorporating healthy options into your diet can significantly support your goals. Many of these foods are not only delicious but also rich in fiber and protein, nutrients that promote satiety. By including them regularly, you can optimize your meals and make progress toward your weight loss objectives.

EGGS

Eggs are truly a near-perfect protein, particularly beneficial for weight loss. When eaten at breakfast, they have been shown to support weight loss as part of a reduced-calorie diet, according to a 2020 study published in the International Journal of Environmental Research and Public Health.

In addition to being economical, eggs are versatile enough to be meal-prepped for convenient grab-and-go snacks or lunches throughout the week, or to enhance a power bowl at dinner.

APPLES

Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Apples, in particular, are a great choice due to their high water content and fiber (especially when you eat the skin), making them both filling and low in calories—factors that can aid in weight loss.

Apples are also budget-friendly, can last for weeks in the fridge, and are an easy, portable snack. You can get creative by incorporating them into meals—they’re delicious on salads, atop toast, or blended into soups and smoothies.

CHIA SEEDS

Fiber plays a crucial role in weight management. Its ability to slow digestion keeps you feeling full for longer, which is especially important when reducing calorie intake. A single serving of chia seeds (approximately 2 tablespoons) provides about a quarter of your daily fiber requirements, according to the USDA.

Chia seeds are versatile and easy to add to your diet, particularly at breakfast and snack time. Incorporate them into dishes like pudding, jam, or energy balls.

As an added benefit, chia seeds are known for their digestive health properties.

CRUCIFEROUS VEGETABLES

Broccoli, cauliflower, Brussels sprouts, kale, and arugula are examples of cruciferous vegetables. These nutrient-dense foods have been linked to a reduced risk of cancer and inflammation.

Cruciferous vegetables are low in calories and carbohydrates, making them excellent additions to any weight loss plan. Incorporate them into your weekly meals by using them as a base for salads, a grain substitute, or a smoothie ingredient.

FATTY FISH

The 2020-2025 Dietary Guidelines for Americans recommends consuming at least 8 ounces of seafood per week. Seafood is packed with essential nutrients, including omega-3 fatty acids, which offer numerous health benefits.

The high protein content in seafood helps curb hunger and promotes satiety. While fresh fish is a great option, it can be expensive. Frozen fish fillets and shrimp are often more affordable alternatives. Additionally, canned seafood can be a convenient and budget-friendly choice, perfect for dishes like salmon patties, sardine toast, or Niçoise salad.

WHOLE GRAINS

Contrary to popular belief, you don’t need to completely eliminate starches like pasta, bread, and rice while losing weight. The key is to choose whole grains most of the time.

Whole grains, such as whole-wheat pasta, brown rice, and quinoa, are packed with vitamins, minerals, phytonutrients, and fiber, promoting satiety. Our bodies and brains naturally prefer carbohydrates for energy. Consuming whole grains in combination with protein and healthy fats can help curb cravings for refined carbs and sugar.

FERMENTED FOODS

Gut health is crucial for overall well-being. In addition to supporting immunity and digestion, maintaining a healthy balance of good bacteria in the gut may also promote fat burning, according to a 2020 review in Preventive Nutrition and Food Science.

Probiotic-rich foods, which provide beneficial bacteria, include kefir, yogurt with live active cultures, homemade sauerkraut, and tempeh. Try to incorporate a few bites or sips of these probiotic foods into your diet most days. Also, include prebiotics—such as bananas, asparagus, legumes, and onions—which serve as fuel for healthy gut bacteria.

PISTACHIOS

All nuts can be part of a healthy weight loss diet, as they’re satiating and satisfying due to their healthy fats, fiber, and protein content. The key is portion control, with a serving of shelled nuts (about 1/4 cup) containing between 160 and 200 calories.

Shelled pistachios fall in the middle range for calories, with approximately 183 calories per serving, according to the USDA. In addition to being tasty, pistachios offer several health benefits.

A 2020 study published in Nutrients found that regular consumption of pistachios was linked to weight loss, particularly in the abdominal area, among overweight individuals. Furthermore, eating them two or more times per week may help reduce the risk of future weight gain, according to a 2019 study in BMJ Nutrition, Prevention & Health.

For mindful eating, consider buying pistachios in their shells—shelling them as you snack can help you slow down and enjoy each bite!

AVOCADOS

Avocados are a staple in many diet plans for good reason. They provide a powerful combination of healthy fats and fiber, along with a creamy texture that adds richness to meals and snacks.

A 2021 study published in The Journal of Nutrition found that women who consumed one avocado daily while following a reduced-calorie diet experienced greater loss of visceral fat compared to those who did not include avocado. However, a 2022 study in the Journal of the American Heart Association found no significant effects on belly fat, although it did show that eating one avocado daily slightly reduced total and LDL cholesterol (the “bad” kind). While research on avocados and belly fat is mixed, they remain a nutritious and satisfying addition to a healthy diet.

If you’re looking to enjoy avocados beyond the classic avocado toast, there are plenty of delicious options, including Creamy Avocado Pasta, Mango & Avocado Salad, and Avocado Chicken Salad.

DARK CHOCOLATE

Yes, chocolate can aid in weight loss, and here’s why: A sustainable weight loss diet is more effective when it allows for the inclusion of your favorite foods. A 2020 review published in Current Nutrition Reports found that depriving yourself of certain foods can lead to intense cravings for them. These cravings might become so overwhelming that they cause you to abandon your weight loss efforts due to feelings of deprivation. By incorporating enjoyable foods like chocolate into your diet, you may find it easier to stick to your weight loss plan.

Including an ounce of dark chocolate (aim for 70% cacao content or higher for maximum antioxidant benefits) could be the indulgence you need to stay on track with your weight loss goals. In addition to its delicious taste, dark chocolate offers heart-healthy and mood-boosting benefits, according to a 2018 review in Planta Medica.

CONCLUSION

Eating a balanced diet that includes sufficient protein and fiber is essential for healthy weight loss (about 1 to 2 pounds per week). Here are 10 of the best—and easiest—foods to incorporate into your meals and snacks in the coming weeks. Adding these foods will help you manage your weight while ensuring you receive the nutrients your body needs.

WHITNEY THORE WEIGHT LOSS: ‘I HAVE NOT HAD MEDICAL INTERVENTION TO LOSE WEIGHT’

Reality TV star Whitney Way Thore from “My Big Fat Fabulous Life” has been open about her weight loss journey. Recently, she addressed speculation about how she achieved it, revealing she shed 100 pounds without resorting to surgery. Let’s delve into Whitney’s weight loss experience and her message about body positivity.

WHO IS WHITNEY THORE?

Whitney Way Thore is an American television personality who rose to fame through the TLC reality show  “My Big Fat Fabulous Life”.  The show centers around her life and challenges the stereotypes surrounding weight.  She’s also known for her infectious personality and body-positive message.

WHAT DOES SHE SAY ABOUT THE COMMENTS REGARDING HER WEIGHT LOSS?

Whitney Way Thore recently reached a significant weight-loss milestone, announcing to her Instagram followers that she has shed 100 lbs. However, as she shared with them, “I’m still very fat.”

The star of My Big Fat Fabulous Life, Whitney Way Thore, addressed her recent weight loss following comments on Instagram about her appearing smaller in a video discussing her father’s birthday celebrations. Numerous commenters even inquired if she had undergone surgery.

“I hate addressing this, but no, I have not had medical intervention to lose weight. In 2015 (season 1), I weighed 385 pounds. In 2018, I lost 50 pounds. When my mom got sick and eventually died, I lost 50 more,” Thore, 39, wrote.

“I weigh 285 pounds and I have been this weight for almost a year now. This is the second time in my life I’ve lost 100 pounds. I’m still very fat,” she wrote. “Thank you for the compliments, but I really don’t like obsessing over my body and I don’t like it when others do it either. ” 

Thore responded directly to certain commenters and pinned her replies for greater visibility.

The first pinned comment read, “You are definitely slimmer than you were June 2023 from your Switzerland post. However you’re coming to do it, you look great and congrats!!”

Thore replied, “I’m not though, and that’s why these comments are frustrating. I weight the exact same as I did in Switzerland and no one was freaking out then. I have not lost any weight since then.”

WHEN DOES WHITNEY WAY THORE START ON ‘MY BIG FAT FABULOUS’?

Whitney Way Thore joined the show in 2015. After debuting on her own reality show, “My Big Fat Fabulous,” in 2015, Thore has remained at the forefront for 11 seasons. The TLC series chronicles Thore’s journey as a former dancer coping with a 200-pound weight gain attributed to polycystic ovarian syndrome (PCOS). As her social media following burgeoned, Thore remained outspoken about body image issues.

In August 2020, Thore shared on Instagram that she doesn’t shy away from labeling herself as “fat,” despite some fans urging her not to use what they perceive as a negative term to describe herself.

“Here’s just a little reminder that … it’s actually insulting to insist that a fat person who has identified as fat actually isn’t fat,” she wrote at the time. “If you try to convince me otherwise, you’re simply reinforcing the notion that being fat is bad and not making any damn sense because I am obviously fat.”

Although Thore often receives comments praising her as “beautiful,” “funny,” “smart,” and “successful,” she pointed out that such remarks may not be as empowering as they seem.

Thore clarified that when someone tells a fat person variations of “you’re beautiful!” or “you’re funny!” it indicates they haven’t accepted that a person can be both fat and possess admirable qualities while still being likable. She emphasized that this issue is something for the individual to resolve, not for fat people to navigate. Furthermore, she asserted that it’s disrespectful to invalidate someone’s self-identification.

Thore added that people avoiding using the word “fat” makes her “cringe.”

“I don’t need to distance myself from the word fat. I don’t need a euphemism. If it makes you uncomfortable, again, that’s on you, not me,” she continued. “For many fat people, myself included, there has been a long journey of acceptance in using the word ‘fat’ as a descriptor like any other – short, brunette, and white are also adjectives I use to describe me and none are good or bad, they just are. Let fat people call themselves fat and recognize it isn’t a put-down.”

BEFORE AND AFTER WHITNEY THRONE WEIGHT LOSS PHOTO

WHITNEY THRONE EARLY LIFE AND EDUCATION

Born on April 14, 1984, in Greensboro, North Carolina, Whitney Way Thore grew up with her parents, Glenn and Barbara Thore. She pursued her passion for theater, attending the Governor’s School of North Carolina’s Theatre Summer Enrichment Program and later studying Theatre at Appalachian State University. Following her college graduation, Thore ventured to South Korea, where she taught English to schoolchildren.

WHITNEY THRONE CAREER

After returning from South Korea, Thore took on the role of on-air producer for the radio show Jared & Katie in the Morning on 107.5 KZL in Greensboro, North Carolina. Her journey to fame began when a dance video titled “A Fat Girl Dancing,” created by the show, went viral on YouTube on February 27, 2014. This catapulted Thore into the spotlight, allowing her to advocate for body acceptance and positive body image through various media outlets such as ABC News, NBC’s Today Show, and The Huffington Post.

In January 2015, TLC premiered “My Big Fat Fabulous Life,” a reality series chronicling Thore’s life and her initial weight loss journey, which later shifted focus to her quest for love, albeit without success. Despite her aspirations for a family, Thore publicly expressed doubts about having children shortly after turning 40 in early 2024. Her show has aired for 11 seasons, with a 12th season anticipated to debut in late 2024. Thore also authored her memoir, “I Do It with the Lights On: And 10 More Discoveries on the Road to a Blissfully Shame-Free Life,” released in May 2016. Additionally, she is known for her love of cats.

FAQ

1. How much weight has Whitney Thore lost?

Whitney Thore has reportedly lost around 100 lbs.

2. When did Whitney Thore lose weight?

She lost weight in stages – 50 lbs in 2018 and another 50 lbs more recently.

3. How did Whitney Thore lose weight?

Details about her weight loss plan haven’t been publicly shared by Whitney Thore.

4. How much is Whitney Thore net worth?

around $4 million.

CONCLUSION

Whitney Thore’s weight loss has sparked curiosity among fans. While she’s open about it not being due to medical intervention, specifics remain private. Her focus seems to be on body positivity rather than weight loss itself. If you’re interested in your own weight loss journey, remember to consult a doctor before making changes and consider a balanced approach that includes both body acceptance and healthy habits.