Here you can find some of the most effective nutrition strategies for any weight loss target. These evidence-based nutrition tips are practiced in the field to help clients reach a healthy sustainable weight loss goal while maintaining a high sense of satiety and energy. Best Foods for Weight Loss
Whole Foods: The Core of a Balanced Diet
- Get Protein From Unprocessed Sources for Increased Satiety: Dietary protein is the main macronutrient involved in satiety. Studies have reported that high protein diets enhance feelings of fullness, reduce appetite and improve glucose homeostasis to include lean unprocessed protein sources like skinless chicken breast, turkey breast, fish like salmon and tuna, and beans and lentils daily.
- High Fiber Vegetables Support Gut Health and Lower Energy Density: Vegetables are low in energy density, nutrient rich and very good for us to eat in order to support weight loss. The fiber they contain promotes satiety and gut health. Examples of leafy green vegetables are spinach and kale, and other vegetables are broccoli, cauliflower, and bell peppers to name a few. They should definitely be part of anyone’s daily diet.
- Fruits are a Great Source of Essential Micronutrients but Consider the Glycemic Index: Fruits are an excellent source of vitamins, minerals, and antioxidants to help keep clients healthy. However, it is important to consider fruits that have a low glycemic index because high fruit intake can lead to blood sugar spikes if they are too sweet. Examples of fruits that are low on the glycemic index are berries such as blueberries and raspberries, apples, pears, and grapefruit.
- Whole Grains for a Slow Release of Energy: Avoid refined grains such as white bread and pasta as they can cause a crash in your blood sugar levels. Choose whole-wheat options such as brown rice, quinoa, and whole-wheat bread instead. Whole grains are rich in complex carbohydrates which provide a slow release of energy and helps you feel full longer.
Food Allies to Complement Your Weight-Loss Diet
- Avocados are Rich in Healthy Fats and Other Key nutrients: Don’t be afraid of healthy fats! Avocados are rich in monounsaturated fatty acids, dietary fiber and other key nutrients such as potassium. It also helps with feeling satiety, preventing cravings and aids in heart health.
- Broth-Based Soups are Satiating and Low in Calories: Broth-based soups are incredibly satisfying and deceptively low in calories. Enjoy as a light lunch or a brothy dinner, especially if you’ve loaded it up with veggies and lean protein.
- Nuts and Seeds are a Nutrient-Dense Snack: A handful of nuts and seeds such as nuts offers a powerful punch of protein, healthy fats and fiber. But, as we all know, they are calorie dense, so watch your portion size. Some of the best almonds, walnuts, chia seeds and flaxseeds. Enjoy as a nutritious and filling snack.
- Greek Yogurt is a Protein-Rich Way to Repair Muscle Tissue: Greek yogurt is filled with protein and unlike regular yogurt, it’s low in sugar. This makes a great post-workout snack or morning breakfast. Add some berries for a sweet and antioxidant kick.
Add More Herbs and Spices to Your Dishes to Make Your Taste Buds Sing
A healthy weight loss diet doesn’t have to be a boring weight loss diet. Consider herbs and spices as healthy ways to add more flavor to your food without adding unhealthy ingredients like sugar or salt. Try using spices such as chili powder, cumin, turmeric, ginger, and garlic to develop delicious flavor combinations that will have you wanting to eat your veggies and much more.
Don’t fear the fat – healthy fats are important for weight loss
I am sure by now you have heard that saturated fats are bad and that we should avoid them at all costs. I believe this statement is false. There are many healthy studies now showing that consuming healthy fats such as those found in avocados, fatty fish (salmon, tuna), olive oil and nuts, are in fact important for weight loss. These healthy fats help keep you satiated, aid in hormone production and assist in the absorption of certain vitamins and minerals. Adding healthy fats to your meals and snacks will help you feel more satisfied and decreases cravings throughout the day.
Other Factors to Consider When Pursuing Healthy Weight Loss
Although the foods listed above will greatly aid your weight loss efforts, please remember that diet is only one variable in the equation for attaining and maintaining a healthy weight. Below are some helpful tips to assist you in your efforts for long-term success.
- Eat Mindfully: Establish a Healthy Relationship with Food: Listen to hunger cues and appetite signals. Avoid eating fast; savor each bite. Don’t eat when not hungry. Mindful eating can help establish a healthy relationship with food.
- Eating Regularly: To loss weight, you need to eat healthy and exercise regularly. Eat regularly at least three meals and at least three snacks daily. Make sure you don’t go for longer than 3-4 hours without eating.
- Exercise is an Important Part of Successful Weight Loss: Combine eating healthy with physical activity and you’ve got a winning weight loss combination. Aim for at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of vigorous-intensity physical activity per week.
- Consult Your Doctor and/or a Registered Dietitian: As always you should consult your registered dietitian or doctor for weight loss tips, taking into account your personal health needs and preferences.
Weight loss is a journey. If you adopt healthy, sustainable changes to your diet and lifestyle, you will not only meet your weight loss goals, but also achieve optimal health along the way
