It’s no secret that to lose weight, you need to consume fewer calories than you burn. But what are some healthy foods that help you get there?
The key is choosing whole foods, such as eggs, salmon, berries and Greek yogurt. These foods are rich in protein, which helps you feel full after eating and suppresses hunger hormones. They also contain fat and fiber, which slow down the rise in blood sugar.
Vegetables
Vegetables pack nutrients and fiber that keep you feeling full, slow down digestion and improve blood sugar levels. They also help to restrict the buildup of cholesterol and blood fats that may cause heart disease. Fill half of your plate with vegetables and other low-calorie foods like whole grains, beans, fruits and lean meats. Add soups, stir-fries, roasted veggies and salads to your meals. Make sure you include a variety of colors to get the most health benefits.
what i should eat to lose weight: Green leafy vegetables are rich in vitamin E and magnesium and support a healthy metabolism and immune system. They are also a good source of protein and fiber that helps reduce hunger and boost energy levels.
Sweet peppers are low in calories and contain a significant amount of fiber, vitamins A, C and K. Try adding them to your salads or mixing them into omelets.
Another weight loss-friendly vegetable is broccoli. It is packed with antioxidants and contains the cancer-fighting compound sulforaphane. You can enjoy this cruciferous veggie steamed, raw or sauteed.
Other good choices are carrots and zucchini, which are loaded with filling fiber and nutrients that make you feel full and help suppress appetite. You can also include tomatoes in your diet. But avoid fruit juices, dried fruits and other high-sugar fruits, which can add too many calories to your meal.
Lean Meat
The body needs a variety of nutrients to function and the proper ratio of protein, fats and carbohydrates is critical for weight loss. Protein contains only four calories per gram and helps your muscles maintain their muscle mass while losing weight by keeping your metabolism high.
Lean meats provide the protein you need to support your fitness goals. They also help to keep you feeling full longer and are lower in fat and calories than other meats. Lean meats typically contain less than 10 gm of fat per 3.5 ounce serving. Some examples include loin cuts, pork chops, veal cutlets and skinless chicken breasts. When choosing meats, opt for grass fed or wild animals rather than commercially raised.
Avoid processed meats like hot dogs, salami and sausage as they are higher in fat and calories. Instead, choose lean options such as turkey, venison, bison and elk.
Meat is rich in heme iron, zinc, selenium and B vitamins that are important for healthy blood cells and immune function. It is also a source of protein, which provides the amino acids your body needs to build and repair tissues.
Whole Grains
Carbohydrates are often vilified for their role in weight gain, but the right kind of carbohydrates can actually help you lose weight. Rather than refined grains, reach for whole grains when possible to help you feel full and satisfied with less food. In a study published in the European Journal of Clinical Nutrition in 2009, researchers found that people who consumed more whole grain foods were much less likely to be overweight or obese than those who consumed only refined grains. When choosing carb-based foods, look for those labeled as “whole grain” or contain at least 51% whole grains.
In addition to providing a filling, heart-healthy source of energy, whole grains provide a range of important nutrients like fiber and antioxidants. The fiber in whole grains acts as a “speed bump” in the digestive system and slows down the rate at which your body absorbs sugar, which helps keep blood sugar levels stable and prevents energy crashes that may lead to overeating.
Choose whole grains such as quinoa, brown rice, oats, barley, millet and buckwheat. Include a serving of these grains at each meal. Try a breakfast of toasted Ezekiel bread and peanut butter or a steel-cut oatmeal with berries; lunch could consist of a grilled vegetable wrap made with whole wheat tortillas; or dinner might feature a salad with a scoop of hummus or babaganoosh on top of quinoa.
Healthy Fats
Fats provide energy and help the body absorb nutrients. They are one of three macronutrients — along with carbohydrates and protein — that the body needs in large amounts. Unhealthy fats, such as saturated and trans fats, promote obesity, clogged arteries and an increased risk of disease. However, many healthy fats, such as monounsaturated and polyunsaturated fats and omega-3 fatty acids, can also help you lose weight.
These fats are liquid at room temperature and found in foods such as avocados, nuts and olive oil. Saturated fats, which are solid at room temperature and found in fatty red meat, poultry skin and butter, are more likely to increase your heart disease risk and may negatively affect your weight and insulin sensitivity.
Conclusion
Limit the amount of saturated fat in your diet to less than 10% of total calories. Instead, choose fats from sources that are lower in saturated fat, such as olive oil, canola oil and vegetable oils. In addition, choose unsaturated fats, such as garbanzo beans, walnuts, peanuts and edamame (soybeans), and include some omega-3 fatty acids from fish, such as salmon and trout. Add a drizzle of olive oil to salads or use it as a cooking fat, and opt for healthier snack options such as a handful of raw unsalted nuts, a bowl of low-fat yogurt with berries or a piece of whole fruit.
About Author
