Top 5 weight loss Foods you must start eating today

by MP Geulah

Losing weight doesn’t have to be complicated. For many, it can feel overwhelming—like an impossible mountain to climb. But in reality, weight loss becomes far more achievable when we focus on restoring balance and health.

Once we take on a few core diet changes, and support the body in healing, losing excess weight can be natural and sustainable.

Ultimately, weight loss isn’t just about numbers on a scale—it’s about reclaiming your health.

Without further ado, Here are 4 few top foods for Weight Loss (plus 1 Bonus): 

1) Fermented Vegetables- Probiotic Strains in Fermented Vegetables heal the gut, enhance digestion, and promote fat loss

Common Beneficial Probiotics found in fermented Foods:

✅ 1. Lactiplantibacillus plantarum (formerly Lactobacillus plantarum)

Found in : Sauerkraut, giardiniera
Why it helps :

• Enhances gut barrier function , reducing inflammation associated with obesity.

• Helps regulate lipid metabolism and reduces fat accumulation.

• Produces short-chain fatty acids (SCFAs) like butyrate, which support fat burning.

📚 Study : Animal studies show L. plantarum supplementation reduces fat mass and improves insulin sensitivity ( PubMed ).

✅ 2. Levilactobacillus brevis (formerly Lactobacillus brevis)

Found in : Sauerkraut, kimchi, giardiniera
Why it helps :

• Produces gamma-aminobutyric acid (GABA) , which may help reduce stress-related eating.

• Supports gut microbiota diversity, linked to better weight regulation.

📚 Study : Mouse studies suggest L. brevis may inhibit body fat accumulation ( PMC ).

✅ 3. Leuconostoc mesenteroides

Found in : Early stages of fermentation in sauerkraut, giardiniera, kimchi
Why it helps :

• Supports the growth of other beneficial bacteria like L. plantarum.

• Produces exopolysaccharides , which may modulate immune and metabolic function.

📚 Note : While not directly linked to fat loss, its role in seeding a healthy microbiome indirectly supports metabolism and weight regulation.

✅ 4. Weissella species (e.g., Weissella cibaria, Weissella koreensis)

Found in : Sauerkraut, giardiniera (less dominant)
Why it helps :

• Contributes to microbiota diversity.

• May modulate fat metabolism and inflammation, though human research is still emerging.

2) Turn up the Spice: Capsaicin The Natural Appetite Suppressant:

A Japanese Study revealed that there is an effortless way to consume less food.

Capsium species, or hot peppers, are used worldwide as food and spices. Capsaicin is the major pungent principle in red hot pepper, cayenne peppers, chili peppers, etc...

The study demonstrated that spicy foods, specifically red pepper containing capsaicin, can reduce appetite and suppress energy intake.

In a study conducted by Yoshioka, thirteen Japanese female subjects consumed a standardized breakfast that included either high-carbohydrate (HC) meals with or without 10 grams of red pepper. The results showed that the addition of red pepper significantly decreased the desire to eat and hunger before lunch, indicating an appetite-suppressing effect. Furthermore, the inclusion of red pepper led to a reduction in protein and fat intakes at lunch, suggesting that capsaicin may influence macronutrient selection as well.

Thermogenesis

The idea that eating hot foods can turn up the heat in your body and make you burn more calories is nothing new—it's called thermogenesis, and it's one thing cayenne pepper is known for.

One specific study looked at the effects of red pepper added to high-fat and high-carbohydrate meals and the impact it had on energy metabolism.

Interestingly, results showed that adding red pepper to the experimental meals significantly increased diet-induced thermogenesis and lipid oxidation,

Capsaicin has been reported to increase thermogenesis by enhancing catecholamine secretion from the adrenal medulla, mainly through activation of the central nervous system

Note: Spicy foods are often high in fat and animal proteins, so to benefit from their fat burning potential, consume your chili or red hot peppers with plant based high quality meals.

3) Cucumbers- Eat as many as you want and you won't gain weight!

Cucumbers are made up almost entirely of water (97% water content). This fluid helps you feel more full. And along with their fiber content and electrolytes, cucumbers also contain vitamin K to help maintain strong bones. They are the perfect filling hydrating snack.

Personally I eat at least 2-3 cucumbers per day, they're hydrating and refreshing to eat alongside every meal. The mini cucumbers are easy to take along with me wherever I go for a snack. Drizzled with a little olive oil & salt for taste.

4) Avocadoes-

People often wonder whether they should be consuming avocadoes particularly when it comes to weight loss.

I believe that avoiding all fats is a mistake, because Not all fats are alike.

Our bodies react differently to different types of fats.

Saturated Fats

Saturated fats have a rigid molecular structure, which makes them solid at room temperature. Examples of saturated fats include butter, the thick fat in meats, and coconut oil. Although Palm oil and whole milk remain liquid at room temperature, they are nonetheless also high in saturated fat.

Research has shown that saturated fats may increase levels of low-density lipoprotein LDL, commonly called the “bad cholesterol”. For this reason, dietary experts warn people with health problems to avoid saturated fats i.e. animal proteins.

Unsaturated Fats

Unsaturated fats are the healthier fats , liquid at room temperature and come from plant sources such as olives, avocados, and nuts.

Consumption of these unsaturated fats has been linked to lower risk of cardiovascular disease.

People living in the Blue Zones and Mediterranean regions of the world have been found to have lower rates of obesity and heart disease, despite eating a diet high in fats. That’s because they’re consuming unsaturated fats which help to lower a person’s levels of LDL cholesterol and reduce inflammation.

Studies have shown that consuming healthy fats are beneficial for reducing a person’s risk of obesity-related diseases and helping them get to a healthy weight.

Avocados – The good type of fat.

Avocados are high in mono-unsaturated fat, most of which is oleic acid, the same fatty acid found in Olives and Olive oil. Oleic acid has anti-inflammatory properties and also lowers heart disease risk.

Incorporate 1/2 to 1 1/2 avocadoes per day along with meals.

5) Green Tea 

Green tea can increase production of GLP-Green tea contains epigallocatechin-gallate (EGCG), a polyphenol that supports GLP-1 production. A 2014 study found that green tea extract increased GLP-1 in patients with type 2 diabetes and lipid abnormalities. Another study found that green tea showed the highest level of GLP-1 after 120 minutes of in vitro digestion. 

For the highest quality green tea from pure soil, not contaminated with heavy metals, click here or in the product carousel below

6) Stress Relieving Herbs

High cortisol levels from chronic stress can lead to abdominal fat (it's a survival mechanism) that incredibly hard to lose.

High cortisol levels, especially from chronic stress, can lead to stubborn belly fat due to several mechanisms. Cortisol stimulates fat storage , in the abdominal area . slowing metabolism and making it very difficult to lose weight , depsite diet changes in many cases because as long as coritsol fremains high the stomach will persist. Additionally, it can increase cravings for sugary foods and disrupt hunger hormones, leading to overeating.

If you suffer from chronic stress, then consuming relaxing herbs as teas or in supplement form can really help to stabilize cortisol levels and replenish the adrenal glands (where cortisol is produced).

For stress relieving herbs try our Calm & Tranquil. This liquid herbal tonic relieves anxiety, balances emotions, supports brain function, improves focus, and protects against stress. It helps the brain work at its best by giving it the right nutrition and clearing out toxins.

It helps restore important minerals and antioxidants, reducing brain inflammation. For Anxiety & Depression Relief.

To learn more click here Calm & Tranquil

Health hazards associated with Ozempic and Wegovy:

Minor Side Effects: Nausea, vomiting, diarrhea, heartburn, dizziness and constipation.

Major side effects: severe muscle loss, gastroparesis, thyroid cancer, pancreatitis, kidney disease, retinopathy, suicidal thoughts.

In a study of over 4000 Ozempic patients published in JAMA, 5 out of every 1000 patients had stomach paralysis which is an increase of 35%, pancreatitis risk increased by 900% and Bowel obstruction, which often requires surgery, went up by 422%.

Loss of Muscle mass - many people who are losing weight on Ozempic are actually losing muscle mass, in fact, in many cases, up to 50% of the weight you lose could be muscle mass. Loss of Muscle can cause frailty. Especially as we get older, without muscle mass, things like walking up stairs or even being able to walk at all will become difficult or impossible.

An older generation with no muscle mass? Think a booming nursing home industry as more people are forced to live in assisted living facilities. Old age homes for people as young as 55 and 60 full of people who no longer able to take care of themselves.

Muscle mass is what's causing “Ozempic face” BECAUSE losing muscle on your face, gives that sunken look.

Thyroid cancer- These medications have been linked to the development of thyroid tumors, both benign and malignant, in some users.

Diabetics that take the drugs for 3 years, had a 50%-75% increased risk of getting thyroid cancer

Bowel Obstruction- The way Ozempic works is it delays stomach emptying, this can cause bowel obstruction and stomach paralysis (gastroparesis).

The FDA has said they received report of stomach paralysis even after the medication were stopped.

In clinical trials 20% of patients taking Ozempic felt nausea and 9% experienced vomiting. 40% of patients taking Wegovy, a stronger form of ozempic, experienced nausea, and 24% experienced vomiting.

Pancreatitis- a potentially life-threatening condition characterized by inflammation of the pancreas. This complication can result in excruciating abdominal pain, nausea, and vomiting, and may require hospitalization and intensive medical treatment.

Kidney Problems- Another concerning side effect of these weight loss medications is the potential for kidney problems. Both Ozempic and Wegovy have been linked to an increased risk of acute kidney injury, which can lead to a decline in kidney function and even kidney failure in severe cases. This is particularly worrisome for individuals with pre-existing kidney conditions or those who may be more susceptible to renal complications such as diabetics.

Sudden Blindness- is also a rare side effect of these weight loss drugs.

GLP-1 receptors are not only found in the pancreas, but also in the retina and other parts of the eye. By targeting these receptors, Ozempic and Wegovy may disrupt the delicate balance of the eye, leading to vision problems and, in some cases, permanent blindness.

1) Eliminate Processed Foods

Processed foods are full of hidden chemicals and MSG (most of which are not listed in the ingredients). These chemicals are purposely added to Processed foods to promote food addictions, so that we end up eating more of their foods. The FDA allows over 10,000 chemicals to be added to food in the United States. These chemicals are used to add color, stabilize flavors, and extend shelf life. 

If you have intense cravings to specific junk foods, this is probably the reason. These foods promote weight gain and disease.

If it comes in a box, and doesn't rot: it contains preservatives to keep it shelf stable, avoid. Keep in mind that 90% of the foods on supermarket shelves are toxic.

2) Close the kitchen as Early As You Can

Late night eating promotes weight gain and prevents proper detoxification that is supposed to happen at night. If you eat at night, the body will focus on digesting food instead of utilizing energy to get rid of waste. This will lead to overall stagnation and fat storage.

Aim to finish your last meal by 6-7 pm. This one is very hard for me, and probably for many people that get home late from work, but with advanced planning and a lot of perseverance, its possible. The results are worth it. "Fasting" or just not eating for a minimum 12 hour window gives the body the chance to detoxify, which will lead to a healthier body and a skinnier waistline.

3) Unclog Your Liver (Lower Your Meds)

One of the main causes of obesity is low metabolism caused by a poorly functioning hypothalamus gland. The cause of that is a clogged liver.

Medications, whether they are prescription or not, clog the liver and kidneys. They flood the body with chemicals that the liver attempts to eliminate. If this constant barrage of toxic chemicals continues over long periods of time, the organs of elimination will not be able keep up and will become clogged.

When the liver and kidneys get backed up, the body starts storing toxins in fat cells. Believe it or not, the body creates fat cells for this specific purpose, and it doesn't easily let go of these storage cells. This is why many diets fail, because they don't address the need for liver detoxification.

Almost all Obese people have a clogged liver.

Trans Fats, Hydrogenated Oils and artificial sweeteners also clog the liver.

To effectively unclog the liver it's important to lower or wean off medications and to get off hydrogenated oils and artificial sweeteners like aspartame.

At Joseph's Organic Bakery we offer our Detoxifying Tea Pack which combines our Longjing Green Tea, which greatly aids detoxification, and our Cistus Tea, which is a strong anti-inflammatory. 

Also consider our Kidney Rejuvenate which is an Herbal Kidney and Liver one week detoxification protocol based on ancient Japanese herbal healing. 

The Kidney Rejuvenate is amazing. Detoxification is critical for safe weight loss. Detoxing the liver resolves many underlying issues in the body.

4) Green Tea 

Green tea can increase production of GLP-Green tea contains epigallocatechin-gallate (EGCG), a polyphenol that supports GLP-1 production. A 2014 study found that green tea extract increased GLP-1 in patients with type 2 diabetes and lipid abnormalities. Another study found that green tea showed the highest level of GLP-1 after 120 minutes of in vitro digestion. 

For the highest quality green tea from pure soil, not contaminated with heavy metals, click here or in the product carousel below

5) Eliminate Candida and Yeast 

Candida albicans, the yeast responsible for Candida overgrowth, is present in every human being, but when they are given the chance to reproduce due to unhealthy diet or stress, they can cause major imbalances in the gut.

The imbalance of bad bacteria in the gut caused by Candida yeast can slow down your metabolism and disrupt the normal detoxification process, resulting in stubborn weight gain that refuses to budge.

Candida yeast thrives on sugar. The yeast feed on the sugar and starches in our body, causing a blood sugar low. When we experience these blood sugar lows, we crave sweets, causing us to binge on junk. So if you have intense sugar cravings this is probably due to candida overgrowth. Its essential to rid the body of Candida to reduce cravings and lose fat.

To get rid of Candida- cut out all sweets and sugar. And practice closing the kitchen early, your last meal should be at 6-7 and try to not eat again until a minimum of 12 - 14 hours later. This will starve out the yeast. You'll start seeing results within 2 weeks. At first, you may experience the effects of candida die-off which could include headaches, skin breakouts etc... But after 2 weeks, you should start to notice reduced sugar cravings, weight loss, and increased energy levels.

One of the most effective ways to reduce Candida growth is by adopting a healthier diet and maintaining healthy blood sugar levels. Consider our Ancient Grain wholegrain Sourdough Breads here to maintain healthy blood sugar levels. And to eliminate Candida consider our Umeboshi Plums which are Japanese plums fermented for 3 years. These plums have anti-bacterial, anti-viral, and anti-fungal properties. Plus they pack a healthy dose of probiotics to restore a healthy gut microbiome. I eat 1-2 plums per day with meals as well as other fermented foods like the fermented beets which help me to better digest my food.

6) Clean Out Your Colon

Obese or Overweight people tend to have digestive dysfunction, bacterial overgrowth, and leaky gut. When we overeat, especially foods like meat chicken and fish, which are very hard to digest and therefore need a tremendous amount of enzymes, oftentimes these foods are not properly broken down and just remain in the colon, becoming a breeding ground for bad bacteria which try to break it down, but which also release endotoxins. This bacterial overgrowth furthers the problems as an abnormal gut flora causes food cravings. If you're not eliminating 2-3 times a day, or if your diet consists of animal protein and/or copious amounts of sweets then you probably need to cleanse your colon, and really consider a diet change.

Try to avoid foods that stagnate, like fish, chicken, and meat.  Especially as we age, we just dont have the enzymes necessary to break down animal proteins.

Eat fiber rich foods like organic lettuce and cooked and raw vegetables with every meal.  Avocadoes and cucumbers are great additions to meals and help with digestion. 

If you are experiencing constipation, try our Constipation relief tea this also aids overall gut rejuvenation and or our Weight Loss Pro.

Once the constipation is relieved its important to rebuild the gut, using the fermented foods listed above: the Umeboshi Plums and the fermented beets. 

 Weight Loss Diet

Our Weight Loss Diet Plan is a pathway to weight loss. But the benefits don't end there, by adopting our healthy protocol the body will rejuvenate as a whole, experiencing renewed energy, improved digestion, reduced inflammation, and balanced insulin levels.

To accomplish this, we take a holistic approach by incorporating our ancient grain breads, various teas, herbs & superfoods to offset the years of abuse and toxic overload.

Choose one of our 3 Weight Loss Diet Plans that suits your needs and

TRANSFORM YOUR HEALTH TODAY!

click here or call 954-541-4062 for more info