Staying trim and fit involves following a healthy diet and adhering to some form of physical workout. If you are interested in losing weight, but don’t want to go in for any specific weight loss program, you can change the kind of foods you generally eat and go in for healthy weight loss foods.
Healthy weight loss foods do not just help prevent excess weight gain, they also keep you up and running. If you are planning to lose weight or are just aiming to maintain your weight after a good diet program, all you need to do is make a list of healthy weight loss foods to put on your shopping list.
A Guide To Healthy Weight Loss Foods
A healthy meal should contain all the nutrients that are necessary for the body in appropriate proportions. Each person is different, and some might need more of a particular nutrient than others. There is no one meal plan that fits everyone.
There are some foods that are generally healthy and beneficial for everyone. If you have a medical condition that forbids any of the suggested foods, avoid the same. Otherwise, it is healthy to include certain types of foods in any diet.
The Components Of A Healthy Diet
A healthy diet involves eating a meal that provides you with all the necessary nutrients, including fats and carbohydrates. You should never exclude carbs and fats from your meals, as they are the main sources of energy for your body.
Also, be careful about the kind of fats and carbohydrates you consume. Highly refined carbs and saturated and rich fats are not very healthy. On the other hand, unsaturated fats and complex carbohydrates are generally healthier.
Your meal should contain a lot of proteins, another energy source. It should also include an optimal amount of vitamins and minerals.
Is all this beginning to sound too complex? Well, you can just familiarize yourself with the different food groups and their nutrients, to be able to choose healthy weight loss foods.
Fats And Carbohydrates – The Good, Bad And Ugly Varieties
Fats and carbohydrates are essential for any diet, and it is not advisable to exclude entire food groups from your diet.
Just be aware that there are good fats and bad ones, and good carbs and bad carbs. Rich, unsaturated fats include a lot of calories, and your body might not be able to burn it all up. The excess fat is then stored as body fat and makes you put on weight.
Unsaturated fats, like those contained in nuts, fish, walnuts, and vegetable oils like olive, sesame, flaxseed oils are good for your health.
Likewise, with carbohydrates, there are good and bad sources. Simple sugars, like table sugar, can provide you with a lot of calories,. But these are called empty calories, as they do not contain other essential nutrients.
All carbohydrates are sugar compounds, but complex carbohydrates like starchy foods and fiber are healthier. For instance, whole grains, starchy vegetables, and fruits are ideal sources of good carbohydrates.
Fiber is a form of carbohydrate that is indigestible, as humans don’t possess the enzymes necessary to break down fiber. But these fibers help in the digestive process and in the breakdown of other nutrients in our system. Fibers also help with the smooth movement of food through the digestive system, and for this reason, they are an essential part of a good diet. Brans from grains, the skins of fruits and vegetables, and some of the fleshy parts of fruits and vegetables are all good fiber sources.
Carbohydrates with low Glycemic Index are better than those with high GI, for they do not result in a quick spike in the sugar levels in the blood.
Fats and carbs are the main culprits that lead to excess body weight, so knowing the types that are good for you and the types to avoid can help in planning a healthy diet.
Healthy Weight Loss Foods You Can Choose
Eggs, meats, and seafoods are good sources of all essential nutrients. There are also many vegetarian alternatives like beans, whole grains, lentils, and dairy products. All these can provide not just fats and carbohydrates, but also proteins, minerals, and vitamins essential for your body.
Lean meats are better for your health as they contain less fat. Use whole grains instead of refined grains as they are fresher and more wholesome.
Dairy products are not just sources of fat – they contain calcium and other minerals, and even proteins and vitamins. Don’t completely exclude them from your diet, and just be careful that you choose the low fat variety if your aim is to lose weight.
Oily foods like fries and crisps can make you put on weight quickly while offering few beneficial nutrients. Creamy cakes, cookies and pies, sugary drinks – these too are unhealthy sources of carbohydrates. If you like them, include them as occasional treats, do not make them a major part of your daily meals.
Starchy foods like bread, potatoes, and breakfast cereals are good sources of carbs that also provide you with other nutrients.
More Healthy Weight Loss Foods For Your Diet
Apples, oranges, pomegranates, lentils, salmon, eggs, beans, nuts, mushrooms, salads, green tea, pears, olives, grapefruit, cinnamon, tofu, and high fiber cereals are great items to add to your shopping list.
Fruits like apples and pomegranates have always been known for their health benefits. They also satisfy hunger pangs without adding too many calories. Eggs for breakfast also have a reputation of leaving people feeling satiated and fuller for longer, thus reducing food cravings.
You can choose nuts to satisfy your food cravings rather than oily fries, crisps, creamy cakes, or pies. Besides, nuts provide other benefits. They are good sources of many essential nutrients and also contain omega-3 fatty acids that are vital for health. Remember to snack on a few walnuts or almonds, instead of reaching for a bag of French fries or potato crisps.
Not only are high fiber cereals good for your health, they also help in curbing your appetite.
A study by the University of Minnesota found that people who ate high fiber cereals consumed less food at a buffet than those who ate a low fiber breakfast.
You can even use cinnamon to add flavor to your food, as it is extremely good for your health.
Studies conducted by organizations like the United States Department of Agriculture (USDA) found that a little cinnamon in the meal can curb insulin spikes and thus control hunger.
It was also determined that just a quarter teaspoon of cinnamon each day could reduce blood sugar and cholesterol levels.
These are just a few of the many health foods you can opt for. Consult your doctor or dietician, and you’ll come across many other healthy weight loss foods that you can add to your list.