[0:00]If you're trying to lose weight, these 10 groceries are the only ones you need. Not an overflowing cart, not a meal plan with a hundred different ingredients, just these 10. And by the end of the video, you'll know exactly what they are, why they're on this list and what to do with them. I lost 45 pounds and have kept it off for over 10 years eating this way, not by having the perfect diet every single day, but by having these 10 staples on repeat, so I never have to think about it. So, let's start with the one that I buy more than anything else because it's not what most people think when they think about weight loss food. This first one is one that I avoided for years when I was trying to lose weight, but it's actually one of the best foods that you can have as a staple if fat loss is your goal. And that is potatoes. So, there have actually been studies on the potatoes, and it is one of the most filling foods for the least calories possible. So, to put it in a little perspective, potatoes in a medium-sized one about this big is only about 100 calories.
[1:01]And you know, once you cook and bake this potato, it fluffs up, it's so dense as you eat it, you get full off these potatoes, but they are so low calorie. Things like sweet potato might have more fiber and have some more nutrients, but when we are talking about fat loss, this potato is going to be your best friend. It's more filling than rice, pasta, breads, and again, it is going to be the least calorically dense, that means you can eat a bunch of it without going over your calories to fill nice and full. So, if you watch my meal prep videos, I will roast these in the oven, just chop them up. I do bake potato sometimes, stuff them with things like shredded chicken, but the great thing about this little potato right here is that they're super cheap. So if you are trying to feed a family or get fit on a budget, a plain old Yukon gold potato is going to be your best friend. And if you haven't already tried my high protein burger bowl, I use potato as the base. I have the recipe on Instagram and another video here on YouTube, I'll link them in the description, so definitely go check that recipe out. Number two should be no surprise, boneless skinless chicken breast. It has the highest protein to lowest calorie ratio. So if you are trying to lose weight, you're definitely going to want to have this be a staple. I build most of my meals throughout the week around chicken, and I know chicken can get boring. I get it, but the girls who know, the girls who have been successful in losing weight and keep it off know that these staples like the 10 I'm going to show you have to be in the mix if you want it to be sustainable and you want to stay on track. So, I show you so many ways to make chicken actually taste good and to prep it in my meal prep videos. If you haven't checked them out, go watch them because I do so many different simple ways that mix it up so you don't get bored of chicken and you can stay on track with your weight loss goals. To me, chicken's a non-negotiable, it has to be in the mix, but I'm going to give you a list of swaps later on in this video, too, if some of these are ones that you're like, Katie, I just can't do it. Before I grab number three, when you're trying to lose weight, most people only eat half of this one, but it's a big mistake because it's the most bio-available protein. That means your body can absorb it, digest it and use it faster than any other protein. And that's our eggs. So, for weight loss, obviously, we always hear about egg whites and egg whites are great because they don't have all of the fat, just the protein. So if you're looking for volume, if you're trying to eat a lot of food just like with our potatoes, to really fill you up when you're in a calorie deficit, egg whites are awesome. But don't skip out on also getting a decent amount of your whole egg. So I like doing one or two whole eggs in the morning with a bunch of egg whites, about a cup. That gives you so much volume, but it allows you to get the nutrients from that yolk, the healthy fats, it's going to make you feel full. We need good healthy fats to balance out our hormones, and again, your body is going to utilize those nutrients to repair muscle, to build new lean muscle quicker than any other food. I told you, these are the only 10 things you need, so let's get into the next one. Number four, Greek yogurt, and if you have been following my channel for a while, you know I use this in everything, multiple times a day. It is such an incredible staple to have if fat loss is your goal, and I know it's not for everyone, so I'm going to tell you some ways to make it even more delicious. But I do add nonfat Greek yogurt because it has, in this brand in particular, it can kind of vary, 14 grams of protein in three quarters of a cup. So, it is such a high protein, low-fat food. Normally, I don't do low-fat dairy, but when it comes to things like Greek yogurt, they don't add anything to help compensate for that flavor because it's just plain. So, you're getting all the protein without any added junk and it is so filling. I use this to marinate my chicken. That's one way to help lock in moisture and flavor for chicken so it doesn't get dry and gross. I also use it as a substitute for sour cream, I'll use it for my tuna. I really mix it into everything to add protein without adding calories. When it comes to snacking, Greek yogurt is awesome because it will fill you up and have that super high protein content, but plain Greek yogurt can be kind of like tart and bland. So, I like to add some drops of stevia to it or monk fruit, you can do a little honey on it. And I always will add a little bit of my Elsat protein to give it a little more protein but more than anything, just give it some flavor. The peanut butter one mixed in with this is so yummy, sprinkle a little like cereal or some berries on top and it is a perfect healthy snack to keep you full while losing fat. Number five is one that I feel like people either love or hate, but Ryan was a hater, my husband, on this and he actually eats it now, but I have to kind of disguise it. So I'm going to give you some ways to love this and add it into your staples even if right now you feel like you don't. And that's cottage cheese. Hear me out, I know cottage cheese had its moment, it was so viral, everything's made of cottage cheese. We don't need to get cottage cheese crazy, but cottage cheese has even more protein per cup than Greek yogurt. It is such a high high high protein food and with a little fat, I do 2% on this one, you'll feel a little fuller because it has such high protein plus those healthy fats. So, for a snack, you can make it savory or sweet. You can do a drizzle of honey and berries, that's not really my jam. I like it more savory, I'll do like everything bagel seasoning, some avocado or something like that, but I know not everyone's about the cottage cheese. Some other ways I use it, especially if the texture is a thing for you, is blended. I'll blend it up with marinara sauce and it makes like a thick, rich, creamy like pink sauce. You can blend it into anything because it doesn't taste like that much. It really will kind of adapt whatever flavor you're adding it to. I don't know about you, but number six is one that we go through in our house like crazy. And honestly, I think this is going to make you stop buying the fresh version of this because I just got over it. I feel like I wasted so much money all the time, they go bad so quickly, and that is frozen berries. Now, don't get me wrong, fresh berries can be great. They just seem to not last very long, they get mushy, they get moldy, it's hard to figure out how to store them without them going bad. And if weight loss is your goal, if you are trying to eat healthy, we need to have fruit in the mix to make sure we're getting all the micronutrients, the antioxidants, the fiber that comes from things like berries. Berries are one of the best voluminous foods that you can have when you're trying to lose weight. You can eat like cups of strawberries for very minimal calories, but again, it's hard to keep that much fresh in your house. The frozen berries are great because you can literally snack on them frozen, in the summertime it is such a refreshing little snack, I add them to my Greek yogurt bowls. I warm them up and make them in with chia puddings and oats, you can do so much with them and you avoid that spoilage. But you're still making sure you're getting all of that fresh fiber and food that you need from the berries. This already goes with so many of the foods that we already have on this list, like the yogurt and cottage cheese, but one that's like a duh, I use them every single day for this, is smoothies. Because if weight loss is something that you are focused on, smoothies are going to be fast, they're going to be filling, and it's going to help kind of bridge the gap especially as a snack to make sure you can get that protein in with again, not having to eat just loads and loads of beef and chicken and fish and things all day long. So, I'll do these with my Elsa plant protein powder, put a little bit of water, milk, nut butter in there, and it makes a delicious smoothie. So if you've already felt like this video is helpful and you're excited for the rest of them, do me a favor, hit that subscribe button, give this video a like and drop a comment down below. Every week, I do a random comment picker and I will pick a winner that I'll share in next week's video. And this week, I'm giving away my guiltless nutrition guide and recipe ebook that has over 130 amazing, easy recipes. You're not going to want to miss out on a chance to win it, so make sure you subscribe. All right, since this list is short, there are only 10 things you actually need to have in your staples to be able to hit your weight loss goals. I want to give you a second main protein option to me that's super important, and this one is one that usually is a little bit more satisfying than chicken for people. So, number seven is our lean ground beef. Now, I went without eating beef for years. I didn't eat beef for about 15 years and it was so boring, you guys. I love beef, I just had stomach issues every time I had it. Then I created bloat be gone and I've been able to eat beef again, which is so nice because I don't have the same digestive issues when I have it. And the great thing about beef is that it is just so flavorful, even when you go lean beef. So this is 93% lean, 7% fat, even when it's that lean, it still has a good amount of healthy fats in it and it is just like so much more satisfying than always just eating chicken or fish. It's also super high in iron, zinc, and vitamin B12, which are essential for us, especially as women. If you're thinking about that time of the month, going into your cycle, I always eat a lot more red meat during that time, but if you're in a calorie deficit, you have to be mindful of your micronutrients, those vitamins and minerals. And so, eating more meats like a beef are also going to be really helpful in you being able to sustain and stick to that calorie deficit to lose weight. Ground beef is also so great because it's really quick to make, so it takes about 5 minutes, just stir it on up, it's cooked, you can throw it in tacos, you can put it in my burger bowl. You can do so much with it, make meatballs, and it allows you to just mix up your meals throughout the week without having to buy a bunch of different types of protein. Number eight is another one that you can swap your fresh for frozen, and there's actually a good reason why you might want to do that. If weight loss is a goal, you need to have broccoli in the mix, even as a hypo girl, I eat a lot of broccoli because again, it's a lot of volume. So, we need to have a bunch of food to make us feel fuller and more satisfied, especially in those early days when you're cutting down on your calories. Broccoli is high in vitamins, it's an easy way to get your greens in. And the nice thing about frozen is you don't have to do any work. It's ready to go, throw it in the microwave, it is simple, you don't have to clean it, you don't have to chop it, you don't have to do anything, you can sometimes get it cheaper for the same amount when it's frozen. And there's some debate on this, but normally if you have fresh broccoli, it's been sitting around for who knows how long by the time you get around eating it, versus frozen, it's blanched and frozen, so it's locking in more of those nutrients early on versus losing them as it sits and ages on your shelf or in your fridge. So, I like always having frozen vegetables, broccoli is kind of just a staple, but you can get the big bags of mixed ones. If you feel like you have a hard time eating your vegetables, switch over to frozen, it's going to make it a lot simpler, so you don't have to worry about the prep and it makes it so you'll just eat it more consistently. Number nine is oats. This is every girl trying to lose weight's best friend, and this is why it's going to be yours. So, oats are great because they have so much fiber. And if you pair fiber with protein, I talked about this in my video on cortisol last week, you're able to slow down those glucose spikes. Your blood sugar's not like spiking throughout the day, like it would if you just ate like a plain piece of toast with nothing else. It's going to have that fiber, it's going to help you feel full and satiated, and they're really versatile. So, I do overnight oats, I pour them with water, milk, protein, put them in the fridge, let them sit overnight. The other thing I like to do with my oats is put dry oats in smoothies, and if you have not tried that, give it a go. It is a great way again to add more fiber, some healthy carbohydrates, and you don't have to do any prep. You literally pour them straight out of the bag into your smoothie, about a quarter cup, and you're good to go. A few other ways I like to use my oats just to give you some more ideas, make an oatmeal with water, use those frozen berries, put it in the microwave. Within two minutes, you have a yummy, warm berry oat bowl. You can add a little honey, some nuts, toast it in the oven, and make homemade granolas, and you can even use them in meatballs. Oats are a super affordable staple that need to be a part of your weight loss grocery haul. All right, number 10, this is my favorite, and it's the one that really makes fat loss so much easier and more sustainable. But before we get into it, I have to share a winner from last week's subscriber giveaway. So last week I said I'd be giving away a tub of my LSF Nutrition protein, a one-month supply to one of you girls. It comes in chocolate, vanilla, and peanut butter, so, let's go ahead and grab our random winner. Melissa Longval 485, congratulations Melissa. So, send me an email, I will get your protein sent out to you, and don't forget, you guys want to win this week's giveaway, which is my guiltless nutrition guide and recipe ebook. All you have to do is be subscribed, drop a comment down below, hit the like button, and turn on notifications so you don't miss next week's video. All right, let's get into number 10, and that is an avocado. So, avocado is our main fat source here, and you might have things like cooking sprays and stuff, sure, but avocado is one of the healthiest sources of fat, and if you are trying to lose weight, it's really important that it is a part of your routine. I talked about some of the other foods and how important those micronutrients are, and avocado being a healthy fat is going to help absorb fat soluble nutrients. So you're able to get those vitamins, minerals, your body can actually utilize them, plus it also helps curb cravings when paired with those proteins, it's going to be more satisfying, and it's going to add a lot more flavor and make all of your other foods that you're eating just feel like they taste even better. Now, here's the trick, when it comes to your healthy fats, you do have to be really mindful of your portions. So, I know a lot of times when we're trying to eat in a calorie deficit and you're eating less, you just start cutting things down, but fats tend to be one that people underestimate how many calories are actually in the amount that they're eating, so they end up consuming way more than they should and your calories just go like to maintenance or beyond. So if you've ever wondered why you're not losing fat when you think you're eating in a calorie deficit, it's time to check the actual fats that you're eating and make sure that your portions are right. Just for a little context, this one avocado can have as much as 400 calories. So if you think you're eating and you're like, oh, it's healthy. That's what I used to do too, and I didn't realize that I was way overeating. So about a quarter of this would be an appropriate amount or the size of your thumb to add to things like your burger bowls, your tacos, put it on toast with your eggs. There are so many ways to use it, throw it in a smoothie, it really is one of the most versatile healthy fats you can add in your routine. And it's why it's one of the only 10 things you need if you're trying to lose weight. And that's it, the only 10 groceries you need if you are trying to lose weight are right here. I'm going to drop a comment down below that has a couple of swaps for you, but if you're trying to lose fat, the key is keeping things simple. Too many options, too many choices is going to fatigue you and complicate it. Keep it simple, prep simple ingredients like I do in all my meal prep videos and mix it up to keep it interesting so that you don't get over your diet, you can feel satisfied and you can hit your goals. If you like this video, make sure you hit the like and subscribe down below, and don't forget, you're more than a body, but you only get one, so take care of her. Bye. Everything will probably equal out, it always it always
