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What to Eat to Lose Weight? A Simple Guide

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While most people talk about reducing calorie intake to lose weight, it is not always the healthiest choice. Instead, it is more sustainable when you lose weight by nourishing your body with better-quality foods rather than drastically reducing your calorie intake.

Although we cannot brand any food as a weight-loss elixir, some help maintain safe and steady weight loss. Besides supporting your weight-loss efforts, wholesome foods can reduce your risk for certain chronic diseases as well.

It’s time to take a second look at the foods you’re adding to your weight-loss diet, and this article can guide you!

Essential Nutrients for Healthy Weight Loss

Protein

Protein is a critical macronutrient for fat reduction and weight loss. It is filling and therefore helps to reduce appetite. In addition, protein promotes lean muscle mass, giving you a more toned appearance.

Protein also requires more energy to digest and metabolise, meaning you’ll burn more calories overall. That is because of the Thermic Effect (TEF) of protein, which is the highest of all macronutrients.

Fibre

Fibre is incredibly filling and helps to regulate your appetite and weight. High-fibre foods are usually less energy dense, meaning they have fewer calories.

In addition, consuming fibre helps you lose weight because it increases digestion and metabolism, further accelerating the weight loss rate.

Zinc

Studies show that zinc supplements can help people who are obese by reducing inflammation, improving insulin resistance, and curbing appetite.

It is especially true for obese people, who often have low levels of zinc in their bodies. Therefore, increasing dietary zinc may be a good idea for people who are overweight or obese. However, it is vital to know the proper dosage. Hence, you should talk to a nutritionist to find a suitable amount of zinc to consume.

Potassium

According to studies, potassium helps lower body mass index (BMI). Additionally, potassium quickens the metabolic process, which is essential for losing weight.

Vitamin C

Detoxifying your body is key to letting it function and burn fat properly. To eliminate toxins and reduce the impact of free radicals, you need foods high in antioxidants. Vitamin C-rich foods can help with that. 

Research indicates an inverse relationship between vitamin C levels and body mass. In other words, the more vitamin C in your body, the less body fat you will accumulate. For example, people with sufficient vitamin C levels oxidise 30% more fat during moderate activity than those with poor vitamin C levels.

The Best Foods for Weight Loss

Foods Rich in Protein

Some best protein sources that are naturally low in calories and saturated fat include:

  • Eggs
  • Greek yoghurt
  • Lean chicken or turkey
  • Lentils
  • Beans
  • Tofu
  • Tuna

If you struggle to consume enough protein while trying to lose weight, you can also use protein powder to make shakes and smoothies, preferably after discussing your needs with a nutritionist, as not all OTT powders are beneficial for health.

Foods Rich in Fibre

Fibre helps regulate cravings better. Therefore, consume foods high in fibre to accelerate weight loss. Listed below are a few fibre-rich foods that one can include in a diet. Most of these foods are rich in nutrients that will help you in healthy weight loss. 

  • Brown rice
  • Oats
  • Chickpeas
  • Plain popcorn
  • Radishes
  • Quinoa
  • Yam
  • Green peas

Fruits and Vegetables

Choosing foods high in vitamins and minerals aids in getting the nutrition you need when trying to slim down. In addition, most vegetables are naturally low in calories. Take a look at some of these choices.

  • Asparagus
  • Beets
  • Green apples
  • Blueberries
  • Brussels sprouts
  • Celery
  • Kale
  • Lettuce
  • Cucumber
  • Raspberries
  • Spinach
  • Avocados

The HealthifyMe Note

No one food will magically help you lose weight. However, including healthy foods as part of your overall weight-loss plan can be helpful. Some nutritious foods that can support your weight-loss goals include eggs, green apples, celery, leafy greens, avocado, berries, nuts and seeds, oats, kombucha, sauerkraut, quinoa, and chia seeds.

A Nutritionist’s Guidelines on Weight Loss

  • Include skim or low-fat milk in the diet and probiotics with low fat. Avoid butter, whipped cream, margarine, and ice cream. 
  • Consume enough water to stay hydrated. Avoid carbonated and sweetened beverages. Instead, you can consume fresh-fruit smoothies, black coffee, and tea without sugar. 
  • Alcohol should be restricted. Avoid foods and drinks that contain empty calories. 
  • Avoid red meat and fatty parts of chicken. Instead, one can include fish like tuna and salmon. 
  • Eat a diet that includes colourful fruits and vegetables. Every meal must consist of green leafy veggies. That will ensure meeting the antioxidant requirement on a low-calorie diet.
  • The diet should be rich in fibre. It should include whole grains, sprouted grams, and unprocessed foods.
  • Snack on fruits as a healthier alternative to junk.
  • The diet should be low in sugar. Avoid sweets, cakes, chocolates, and concentrated foods like condensed milk, honey, and sugar syrups. 
  • Opt for cooking methods like boiling, poaching, steaming, pressure cooking, and simmering rather than frying.
  • Decrease serving size to reduce calorie intake. You can try the plate method for better results. 

Conclusion

Remember that calories are not the only factor to consider when trying to lose weight. The foods you choose are just as important. Eat foods rich in lean protein, fibre, healthy fats, and complex carbs to complement your exercise routine. It will help you lose weight safely and sustainably.

One should also remember that one diet does not fit all. Hence, it is better to look for a customised meal plan. Expert nutritionists and dietitians at HealthifyMe can help you plan a customised meal plan and exercise routine to help shed those extra pounds.

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