It’s hard to lose weight. And it’s even harder to keep it off. Many people lose weight in the short term to return to there previous lifestyle (and previous weight) over time. This can lead to a yo-yo between weight loss and weight gain.
One of the problems is that weight loss diets are not sustainable. They make dieters people feel hungry and do not provide them with the essential nutrients they need to stay healthy in the long term.
But some foods choices can promote weight loss and provide the nutrients you need to function and thrive.
The foods choices are as follows:
Vegetables are filled with important nutrients, including folic acid, vitamin C, various B vitamins, potassium and fibre. They are also low in energy and provide about 100 to 350 kilojoules per 100 g (24 to 84 calories per 100 g).
When trying to lose weight, people tend to consume large amounts of vegetables, but they do not tend to choose a wide variety of vegetables that goes beyond what they normally eat.
To lose weight, consume a lot of kilojoules from vegetable and try to have as many colours as possible on your plate.
If you feel like you do not have time to cook, frozen vegetables are a fast and easy alternative that is as nutritious as fresh vegetables.
2. Whole Grains
Many of us choose bread as part of our lunch. Switching from white bread to whole grain bread for your sandwich will make you feel fuller for a long time, so you are less likely to eat at your next meal.
The whole grain consists of three main parts: the bran, the endosperm and the germ. This structure helps some of the energy to escape during the digestive process, allowing the body to absorb fewer kilojoules.
Whole grains protect against chronic diseases such as heart disease, type 2 diabetes and certain cancers. Grains exert their beneficial effects by regulating the intestinal function by increasing the faecal volume and nourishing healthy intestinal bacteria.
Whole grains are easy to include in a diet to lose weight. In addition to bread, there is also oatmeal for breakfast.
3. Snack On Nuts
To lose weight, high-fat foods are often the first to go. While nuts are usually high in fat and kilojoules, they are high in fibre, which helps us stay fuller for longer.
Nuts contain a variety of vitamins and minerals that are beneficial to your health, including lipids, proteins, various B vitamins, zinc, magnesium, and other minerals. The consumption of walnuts has proven to be beneficial in reducing the risk of heart disease and control type 2 diabetes.
We also begin to understand that we don’t take in all the kilojoule from nuts when we consume them. In fact, research indicates that we take in up to 30% less fat from nuts than we originally thought.
Try to eat a handful of nuts (about 30 grams) as a snack or add them to your meals.
4. Quench your thirst with water
Listening to your hunger and thirst signals can make the difference when trying to shed weight.
Throughout the day, our physical body thirst signals may be greater than our hunger sensations. If you think you are hungry, you should first drink a glass of water to see if you are really thirsty.
If you are used to drinking soda instead of water, turn the switch on slowly. Replace half the glass you drink with water and gradually increase the water content. After all, your preferences change.
Our body needs water for fluid balance, regulation of body temperature, cognitive functions as well as for the functions of the gastrointestinal tract, the kidneys and the heart function. Drinking plenty of water also improves the complexion of the skin and can reduce the risk of headaches.
One Last Word
Although certain dietary options can help you lose weight and prevent subsequent weight gain, your diet is generally an indicator of body weight. Exercise and physical activity also play an important role.
A healthy diet for weight loss should be based on Australian dietary recommendations, which are general recommendations for a healthy diet. Try five portions of vegetables and two servings of fruit a day with bread and wholemeal products, lean meats and low-fat dairy products. While this may seem like a lot of food, studies have shown that these combinations help you lose weight.
Although there are always simpler ways to lose weight, small changes in healthier eating habits will not only help you lose weight but also adopt good habits to avoid regaining weight in the future.