Best food choices for weight loss
- Dietitian.Lauren Hmede
- Mar 14, 2019
- 3 min read
Four simple food choices that help you lose weight and stay healthy
Sometimes weight loss strategies seem to be difficult and many people will be able to achieve only their short term goals and they return to their previous lifestyle habits so you need to aim to make sustainable lifestyle changes instead of focusing on short term goals. Making smart food choices is the key toward successful weight loss plan.
1. Whole grains help us to feel full
Switching from refined grains to whole grains is an important step to stay full for longer period and fill up your stomach, this is due to fibre rich content.
The whole grain is made up of three major parts: the bran, endosperm and germ. This structure helps some of the energy to escape during the digestive process, leading to the body absorbing fewer kilojoules.
Whole grains protect against chronic diseases like diabetes type 2, heart disease, promote normal bowel movement by increasing folk and promoting normal growth of bacteria by feeding it.
Finally, they are easily to be added to your weight loss diet and you can find them in oats and whole grains bread in addition to some cereals.
2. Colourful veggies provide a range of nutrients
Vegetables are very nutritious food as they provide good source of B vitamins, folate, vitamin C and fibre. In addition they are low in calories compared to other food as they provide approximately 24-84 calories per 100g.
If you are trying to lose weight try to include variety of colourful vegetables as they provide a lot of nutrients.
Vegetables contain essential nutrients including potassium, folate and fibre.
3. Snack on nuts
Nuts are good source of healthy fats yet they are rich in fibre and they help you to stay full all the day so they are good choice for snack.
In addition nuts offer you a wide choice of nutrients, vitamins and minerals like fats, protein, various B vitamins, zinc, magnesium and other minerals. Eating nuts has been shown to be beneficial in reducing the risk of heart disease and managing type 2 diabetes.
Moderation is the key as it is easy to overconsume nuts so be careful about portion size.
Try eating a handful of nuts (around 30 grams) as a snack or adding them to your meals throughout the day.
4. Quench your thirst with water
You need to distinguish between hunger and thirst sensation as they are controlled by the same centre.
Make water easy and available to excess instead of sodas and carbonated beverages as drinking from these drinks will result only in weight gain and extra calories.
Water is vital for normal boy functioning like fluid balance, body temperature regulation, cognitive performance, as well as gastrointestinal, kidney and heart function. Drinking plenty of water also improves the complexion of the skin and can reduce the likelihood of getting headaches.
Finally, water is really important for normal metabolic function and weight loss diet.
A final word
Some food choices may promote weight loss but what really matters at the end is your overall eating pattern and don’t forget exercise and physical activity also plays an important role.
As general recommendations you need to aim for five serves of vegetables and two serves of fruit a day, alongside whole grain breads and cereals, lean meat and low-fat dairy.
You need to make small changes and focus on short term goals and them you will make a sustainable weight loss change that fit your lifestyle to prevent weight regain.
Sources:
https://sodiumbreakup.heart.org/a_blueprint_for_healthy_eating
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