Diet is essential when it comes to losing weight, but must be implemented as a part of an overall lifestyle change to gain maximum results. Knowing a list of healthy foods to lose weight is very important, although diet can not be relied on solely to ensure the loss of weight, it’s vital to have a better understanding of certain foods groups and a variety of recipes at hand to make sure you’re not constantly eating the same foods, therefore keeping your new diet regime fun and interesting.
As a result, motivation levels are kept high and this makes a healthier diet much more natural and easier to maintain. It’s one thing knowing the best food groups and ingredients, but actually using them in the best way possible can be a challenge, especially when you may not have used some ingredients before.
Possible Food Options:
Breakfast: Greek Yogurt can be an ideal way to start your day, mixing with fruit and Honey can be a great combination. Oatmeal can be another great option, reports have shown that people feel less hungry later in the day after consuming this for breakfast.
Snacks: It’s commonly thought that snacks must be given up completely when dieting, this is not necessarily the case. If you have a taste for chocolate, then dark chocolate is a great healthy alternative as it’s widely known for containing ingredients that speed up your metabolism and will help in preventing cravings for less healthy snacks. Almonds can also be a good snack, rich in fiber and not containing many calories makes it ideal.
Meals: Fish such as Salmon and Trout and other protein sources such as Chicken, Beef and Pork can be very suitable when making meals. Lots of protein is key in boosting metabolism and keep yourself feeling full, so reducing the chance of unnecessary calories being consumed. Brown Rice and Whole-Grain Pasta can also be good alternatives to White Rice and Pasta. Eggs are another full of protein option that can be used in all three meal times of the day.
Vegetables: Vegetables are key in providing plenty of fiber, vitamins and minerals that the body needs. Examples that are perfect for this include Sweet Potatoes, Spinach, Broccoli, Cauliflower, Cabbage, Carrots, Cucumber, Asparagus and Black Beans to name a few.
Fruits: Fruits are important in providing the body with natural sugars and are great sources of antioxidants and fiber, not to mention low in calories. A few examples include Oranges, Blueberries, Raspberries, Bananas, Apples, Mango, Grapefruit and Pears. All of these can be great options to be eaten as snacks, breakfast or pureed as a fulfilling shake to be consumed throughout the day. Avocado is technically a fruit but is widely used as a savory ingredient, mainly in a salad or mashed on whole-wheat toast.
Fluids: Water is of course vital for the body, but it’s also good for the feeling of fullness and a recommended glass of Water before meals can be good as smaller portion sizes are then consumed. Coffee and Red Wine can be good in moderation, and Green Tea is perfect for burning fat and increasing energy levels, given it is full of antioxidants.
Extras: Coconut Oil is a healthier alternative for cooking than Olive Oil and can also be used as a salad dressing. Vinegar can be another option used on vegetables or salads that is low in calories. Chili Peppers contain an ingredient that help burn fat and can be a great addition to make meals more interesting.
Chicken and Sweet Potatoes
Ingredients: Chicken, Sweet Potato and Red Onions
Black Bean & Salmon Tostadas
Ingredients: Salmon, Avocado, Jalapenos (Optional), Tortillas
Raspberry, Avocado and Mango Salad
Ingredients: Salad Greens, 1 Diced Mango, 1 Diced Avocado, 1/2 sliced Red Onion, Almonds (Optional)
Chicken or Beef and Avocado Burgers
Ingredients: Chicken or Beef, Avocado, Whole-Grain Burger Buns
Sweet Potato and Black Bean Chili with Brown Rice
Ingredients: 1 Diced Sweet Potato, Black Beans, Brown Rice (Optional), 1 Onion Diced, 4 minced Garlic Cloves
Slow-Baked Salmon with Vegetables and Red Wine Sauce
Ingredients: 1 tablespoon Coconut Oil, 1lb Salmon Fillet, 4 crushed Garlic Cloves, 1/2 cup light Red Wine, 1 tablespoon Honey, Vegetables of choice
Baked Penne and Vegetables with Chicken (Whole-Grain Pasta)
Ingredients: Whole-Grain Pasta, Sliced Chicken and variety of Vegetables, 3 Cups Marinara Sauce, 1/2 Cup Mozarella
Baking Time: Between 30-40 minutes
Spinach & Egg on Whole-Grain Toast
Ingredients: Spinach, Fried Egg, Whole-Grain Toast
Is It More Expensive Eating Healthier Food?
It is a common misconception that eating healthier is more expensive. I believe the key is planning meals in advance, this allows you to prepare accordingly and buy the necessary ingredients in your weekly shop ahead of time.
It is true that you can buy processed foods, microwave meals, foods high in fat and sugar on a budget and leading this kind of lifestyle probably would be cheaper than buying fresh vegetables, fruit and other quality ingredients. However, you have to take into consideration the overall picture and the effects that buying more nutritional food will have on you.
– Consuming more nutritional food gives the body what it needs, therefore keeping the body fuller for longer. Foods that are less nutritious will not fill you up for a long period and only increase cravings sooner, as a result you consume more food and that costs money.
– After a while of eating nutritional food the body will begin to require smaller portions as you’re giving the body the nutrients it needs, this means in the long run you will not need to eat as much and save money accordingly.
– Eating healthier foods that are rich in fiber, protein, vitamins and antioxidants will increase your chances of staying healthy and prevent the likelihood of illnesses further down the road. This could in turn save potential costs on medication in the future.