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Home > Nutrition > 10 Budget-Friendly Foods for Weight Loss

10 Budget-Friendly Foods for Weight Loss

October 18, 2022 - Updated on December 7, 2022
8 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Budget-Friendly Foods for Weight Loss
  • How to Plan a Weight Loss Meal
  • Is There Any Way to Lose Weight Quickly?
  • Final Word

Obesity has become one of the most prominent epidemics in the modern world. Busy schedules, desk jobs, and easy-to-eat foods leave very little time to dedicate to healthy habits.

budget-friendly weight loss foods

According to the World Health Organization (WHO), extra weight can lead to serious health implications such as heart diseases, type 2 diabetes, osteoarthritis, and even cancers. It can reduce the quality of life and cause disability. (1)

It doesn’t help that most diet food is expensive and can add up to cost when consumed long term. For this reason, low-income families have the most risk of developing obesity and diabetes. (2)

But what most people don’t realize is that it isn’t necessary to eat high-cost foods to maintain optimal weight.

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Budget-Friendly Foods for Weight Loss

Consume these foods as part of your daily diet to lose the extra pounds and maintain a healthy weight and overall well-being.

1. Brown rice

rice is a staple budget-food that can help in weight loss

Rice is the main staple cereal food group for many families in many cultures around the world. Recently, a debate has risen about white versus brown rice. But is there any merit to this debate?

White rice and brown rice have different glycemic indices (GI; a measure at which blood sugar rises after eating a certain food). Brown rice has an intact external high-fiber coating, which slows the rise of blood sugar after eating. (3)

A study done comparing white rice and brown rice intake showed that insulin resistance and levels of total and bad cholesterol reduced after consumption of brown rice. This finding suggested that eating brown rice may be a beneficial approach to a weight loss diet. (3)

However, in another study of 212 people, a link was found between the consumption of white rice and obesity. (4)

2. Oats

oats are a great option for weight loss when on budget

Oats are a great food to eat for weight management and also to improve the blood parameters associated with type 2 diabetes.

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In one study, subjects with overweight who ate oats had reduced blood glucose levels in their fasting states and after eating. Over 1 year, it was also effective in reducing weight. (5)

Oats are also fiber-rich foods and can increase satiety and reduce food intake, which are important qualities in foods that are beneficial in weight loss. (6)

3. Beans

beans are a staple weight loss food when on budget

Beans are also a staple food in many parts of the world. They are rich sources of protein, especially for vegetarians, and along with a cereal such as brown or white rice, they can make a filling meal.

In one study, eating beans was effective in reducing body fat percentage and waist circumference in women, indicating beans may have a positive effect in reducing abdominal obesity. (7)

4. Eggs

consuming eggs can help with weight loss when on budget

Eggs are also foods that you probably already buy as part of your regular diet.

Several studies have proven the weight loss and satiety-increasing benefits of eggs. One study showed that consuming eggs for breakfast reduced energy consumption after a meal in people with obesity. (8)

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5. Greek yogurt

Greek yogurt rich in protein is a budget-friendly weight loss food

Greek yogurt is a great protein-rich food for vegetarians. Greek yogurt is different from regular yogurt as it is higher in protein than regular yogurt. (9)

In one study, consuming Greek yogurt thrice a day during exercise days and twice on non-exercise days resulted in an improvement in muscle mass and reduction in body fat percentage in men. (9)

6. Popcorn

popcorn is a fiber-rich, weight-loss snack when on an budget

Popcorn is a fiber-rich snack that can help increase satiety, resulting in reduced overeating. One cup of popped corn contains 15 calories, 12 g of protein, and 0.8 g of fiber. (10)

In one study, normal-weight participants observed that popcorn was more filling as a snack and its consumption reduced their feeling of hunger throughout the day. (10)

Popcorn can be a cheaper snack alternative than other snacks marketed for weight loss.

7. Seasonal fruits

seasonal fruits are a budget-friendly weight loss option

Fruits are good snacks to eat for weight loss and to improve overall health. They are abundant in fiber and can bring about satiety.

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An evaluation of multiple trials conducted in different regions of the world revealed that consumption of fruits was associated with reduced weight. The top five fruits associated with weight loss were apples, pears, blueberries, grapes, prunes, and watermelon. (11)

Purchasing local seasonal fruits can be cost effective compared to buying imported fruits not native to the area.

8. Carrots

carrots are a budget-friendly weight loss option

Generally, vegetables are beneficial for health and weight reduction, and carrots are one of them. They are a great high-fiber, vitamin-rich snack.

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A Japanese study evaluated the link between body mass index (BMI) and obesity and consumption of different vegetables, and carrot consumption was associated with reduced overall BMI. (12)

9. Sweet potatoes

sweet potatoes are a budget-friendly weight loss food option

Sweet potatoes are replete with fiber and have a moderate GI as compared to white potatoes. (13)

In one study, Taiwanese office workers consumed 132 g of sweet potato as a meal replacement for dinner. It was found effective as part of a weight loss diet along with other body measures. (14)

10. Green tea

green tea is a low-cost weight-loss option that you can consume

Green tea can be used as a low-sugar beverage for weight loss. Green tea is teeming with polyphenols such as catechins. (15)

In an evaluation of various studies and trials on individuals with overweight and obesity, some green tea drinkers reported a minimal amount of weight loss in the range of 0.2–3.5 kg as compared to non-drinkers. (15)

While green tea may not be able to reduce significant weight effectively, it can be a cost-effective beverage option. It can be consumed hot or iced to reduce the consumption of high-sugar beverages.

How to Plan a Weight Loss Meal

how you can plan a healthy weight loss meal

One of the key factors that will influence weight loss is the total amount of calories consumed. When you consume a low-calorie diet of around 1,500 calories each day, you are consuming 500–750 fewer calories, which is recommended by various weight loss guidelines. (16)

Combining foods in this list along with high-fiber fruits and vegetables can help reduce your consumption of high-fat and high-sugar foods that can increase weight.

Moreover, several recipes are available online that provide a guide on making homemade healthy snacks that are not only cost effective but also ensure the use of high-quality ingredients.

Is There Any Way to Lose Weight Quickly?

Healthy and long-term weight loss is only achieved slowly. Any weight loss that is achieved quickly will have you putting that weight back on just as quickly.

Final Word

Weight loss is more about building healthy habits that are long term and sustainable. Choosing budget-friendly foods that are most likely already part of your regular grocery purchases is one way to make sure your food choices and healthy habits are sustainable.

You can eat these foods by themselves or mix them together for a delicious meal. Remember, eating healthy doesn’t have to be difficult or unachievable. It’s all about making the right choices.

References
  1. Obesity: Health consequences of being overweight. World Health Organization. https://www.who.int/news-room/questions-and-answers/item/obesity-health-consequences-of-being-overweight.  
  2. Daniel C. Is healthy eating too expensive?: How low-income parents evaluate the cost of food. Social science & medicine (1982). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7065490/. Published March 2020.
  3. Shimabukuro M; HigaM; KinjoR; YamakawaK; TanakaH; KozukaC; YabikuK; TairaS; SataM; Masuzaki H; Effects of the brown rice diet on visceral obesity and endothelial function: The Bravo Study. The British journal of nutrition. https://pubmed.ncbi.nlm.nih.gov/23930929/.
  4. Kolahdouzan M, Khosravi-Boroujeni H, Nikkar B, et al. The association between dietary intake of white rice and central obesity in obese adults. ARYA atherosclerosis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3653247/. Published March 2013.  
  5. Li X, Cai X, Ma X, et al. Short- and long-term effects of wholegrain oat intake on weight management and glucolipid metabolism in overweight type-2 diabetics: A randomized control trial. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5037534/. Published September 7, 2016.  
  6. Rebello CJ, Johnson WD, Martin CK, et al. Instant oatmeal increases satiety and reduces energy intake compared to a ready-to-eat oat-based breakfast cereal: A randomized crossover trial. Journal of the American College of Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4674378/. Published 2016.  
  7. Tucker LA. Bean consumption accounts for differences in body fat and waist circumference: A cross-sectional study of 246 women. Journal of nutrition and metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7294352/. Published June 6, 2020.  
  8. B Keogh J, M Clifton P. Energy intake and satiety responses of eggs for breakfast in overweight and obese adults-a crossover study. International journal of environmental research and public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432073/. Published August 3, 2020.  
  9. Bridge A, Brown J, Snider H, et al. Greek yogurt and 12 weeks of exercise training on strength, muscle thickness and body composition in lean, untrained, university-aged males. Frontiers in nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503736/. Published April 30, 2019.  
  10. Nguyen V, Cooper L, Lowndes J, et al. Popcorn is more satiating than potato chips in normal-weight adults. Nutrition journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3502142/. Published September 14, 2012.  
  11. Dreher ML, Ford NA. A comprehensive critical assessment of increased fruit and vegetable intake on weight loss in women. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399879/. Published June 29, 2020.
  12. Fujihara K, Nogawa S, Saito K, et al. Carrot consumption frequency associated with reduced BMI and obesity through the SNP intermediary RS4445711. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8538500/. Published September 30, 2021.  
  13. Amagloh FC, Yada B, Tumuhimbise GA, Amagloh FK, Kaaya AN. The potential of Sweetpotato as a functional food in Sub-Saharan Africa and its implications for Health: A Review. Molecules (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8156662/. Published May 17, 2021.  
  14. Shih C-K, Chen C-M, Hsiao T-J, Liu C-W, Li S-C. White sweet potato as meal replacement for overweight white-collar workers: A randomized controlled trial. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356856/. Published January 14, 2019.  
  15. Jurgens T, Whelan AM. Can green tea preparations help with weight loss? Canadian pharmacists journal: CPJ = Revue des pharmaciens du Canada: RPC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/. Published May 2014.
  16. Kim JY. Optimal Diet Strategies for weight loss and weight loss maintenance. Journal of obesity & metabolic syndrome. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/. Published March 30, 2021.
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