Whether you’re trying to lose weight or keep it off, it’s important to eat well to stay healthy. Exercising and eating well go hand in hand when trying to lose weight, so follow these food recommendations when trying to be in good shape.
Lean Meat Protein
Eating protein is another way of staying full and getting good nutrients. Tuna is a great low-calorie choice that is also low fat. It is also an inexpensive choice and comes in a variety of options such as peanut satay or lemon zest. Make sure you get the tuna in water, not oil since it adds unnecessary calories.
Salmon is known for its healthy and satisfying taste. Fish are lower in fat and are an excellent source of B12, selenium and vitamin D. Try to find wild salmon if possible as they are overall much healthier and are not treated with dyes or fungicides.
Chicken meat can also play a big role in weight loss as it is high in protein and prevents bone loss. Chicken contains tryptophan which actually releases stress (like turkey). Its high in calcium as well which keep your bones healthy while you lose weight.
Dairy options are also quite delicious and are high in protein. Cottage cheese is a great go-to dairy option that’s protein packed but low in fat, calories and carbs. It is also high in calcium, which is essential for strong bones as we age.
Yoghurt is another delicious dairy food option. It has a wealth of health benefits especially the probiotic bacteria that is good for gut functions. Probiotics help your body replace good bacteria improving your digestive tract and can help maintain a healthy immune system. When selecting the right kind of yogurt, aim to choose full fat yoghurt since low-fat yogurt is usually loaded with sugar or aspartame. Extra points if you find a local and organic yoghurt option.
An easy addition to most baked goods or salads is the chia seed. Chia seeds are loaded with fiber and also contain healthy carbohydrates. When immersed in liquid, chia seeds absorb a significant amount of the water and become gel like. Chia seeds contain more Omega-3s than salmon and are loaded with antioxidants which fight off cancer.
Pulses are part of the legume family and are very high in protein and fibre. They are an easy addition for any diet and come in a variety of flavours, colours and shapes. Try adding some beans, chickpeas or lentils to your favourite salad or entrée as a simple way to get your protein.
Fruits and Vegetables
A healthy diet contains high levels of fruit and vegetables. Most doctors recommend 6-7 servings a day of veggies and fruits, and are do a great job of filling someone up. Fruit also contains a good amount of fiber which helps keep a healthy digestive tract.
A trendy vegetable to eat right now is the Brussel sprout (but not the way your parents made them). Many recipes call to caramelize them and add lime juice, which is a low calorie and delicious way to eat them. Brussel sprouts fall into the cruciferous vegetable family, which also includes cabbage, broccoli and cauliflower. These types of vegetables are a good source of protein although not as much as meat or legumes).
Potatoes pack a powerful punch of nutrients, despite their bad rap. OF course eating them as French fries may not be the best option, baked, mashed or broiled is a good way to get potassium and fill you up (meaning you will eat less of other unhealthy foods).
Avocados have been revered as a fantastic source of healthy fat. This fruit is also contains fiber and potassium. Avocados go well in salad, but can also be made into a delicious guacamole dip or can be added to many sandwiches.
As for fruits, the grapefruit is your go to option for weight loss. Most studies show that grapefruits have a positive correlation to a reduction in insulin resistance, meaning that they are a great choice for those with insulin problems. They are also high in vitamin C and charge up metabolism which helps accelerate weight loss. Berries are also a good choice since they are filling and full of fiber.
If you’re craving grains, make sure they are whole wheat. Whole wheat pasta, bread and oats are good options to fill you up with fiber. Refined grains are very unhealthy and a waste of calories, while whole grains like quinoa, brown rice and oats are a good option. Starting your day off with oatmeal, especially steel cut oats will fill you up and last all the way until lunch.
An easy snack to fill you up is nuts. Nuts contain healthy fats and a good amount of protein and fiber. Walnuts, pecans, macadamia nuts, Brazilian nuts or almonds are all good choices. Be careful not to eat too many however as they are still high in calories. Natural peanut butter is also a good choice since it provides all the health benefits that nuts provide, whereas your common brand of peanut butter contains lots of sugar.
Making your own salad dressing is always healthy as many common salad dressings contain lots of sugar or salt. Apple cider vinegar is incredibly popular and can be combined with oils to produce delightful vinaigrettes or dressings. An added benefit is that olive oil also helps to control hunger and keeps your cholesterol low – meaning that combing olive oil and vinegar is a win-win situation.
Keep eating right to promote your weight loss and keep your body healthy.