On the journey to lose weight our body needs fuel, which in fact came from food we eat. Most people report they feel hungry and don’t feel full after eating. What we need to keep in mind is to how, when and what we need to eat on this journey in order to keep our self, active, healthy and in shape.
Never believe on weight loss myths and consulting a doctor or registered dietitian can help make sure you’re setting realistic, reasonable goals for yourself. Because remember, your weight is about so much more than how you eat and exercise. Various factors influence it, like your sleeping habits, your stress levels, and other components like health conditions and hormonal fluctuations.
Switching From Simple to Complex
Our normal diet is filled with simple carbs such as pasta, pastries, white rice, white flour, sugary beverages and drinks, these simple carbs as compared to complex carbs (whole wheat flour, whole grains, fruits and vegies), are metabolized quickly by your body, which means you’ll feel hungry more often and will end up eating more snacks and high calorie foods whereas these carbs provide little nutrition, low in dietary fiber and consist of refined simple sugars.
What you need to keep in mind is always switch to complex foods and avoid the simple ones, following are the essential foods you need to eat, to stay healthier and lose weight faster:
The USDA recommends a healthy person to eat 50% carbs of their total calories each day of which 20-30% should consist of the complex ones. Complex carbs secure their nutrients, bran, wheat germ and the kernel, during the grinding process. They are digested slowly in the body and a great source of dietary fiber. Complex carbs makes a person feel fuller for a long time and helps you to lose weight throughout your weight loss journey. Some good sources are:
Eating oats on daily basis aids in weight loss, lower blood sugar levels and a reduced risk of heart disease, it consist of many vitamins, minerals and antioxidant. ½ cup of dry oats contains 51 grams of carbs, 13 grams of protein, 5 grams of fat, 8 grams of fiber and only 303 calories.
Consist of many vitamin and nutrients, a whole apple consist of 3 gram of fiber, only 57 calories and trace amount of fat. And helps you feel fuller for a longer period.
Rich in electrolytes, anti-oxidants, minerals and vitamins. And consist of just 30 calories per 100 grams.
A high fiber food that provides many health benefits.1 cup of popcorns consist 20-30 calories, 1.2 grams of fiber and less than 1 gram of fat. Avoid adding salt and fats.
1 cup of boiled chickpeas consist of 270 calories, 45 grams of carbs, 4 grams fat, 15 grams protein and 13 grams fiber and are heart healthy and nutritious and effective in weight loss, it would be more beneficial if you choose black chickpeas instead of white.
Lentils contains all the essential nutrients and is more beneficial in weight loss as it leaves you feeling full and satisfied for a longer period. 1 cup cooked lentil contains 230 calories, 18 grams of protein and 15 grams of fiber.
A whole grain which aids in weight loss while lowering the blood sugar level, low in calories and high in fiber, a ½ cup of cooked wheat
You can either go for plain yogurt or Greek yogurt both have almost same calories and nutritional values and aids in Gastrointestinal health and weight loss, 1 cup of fat free Greek yogurt contains 130 calories whereas 1 cup of plain non-fat yogurt contains 120 calories.
Good in heart healthy fats, lowers cholesterol and blood sugar levels and helps in weight loss. A half avocado or 100 gram contains 160 calories, 9 grams of carbs, 2 grams of protein and 15 grams of heart healthy fats.
Rich in antioxidants, minerals, vitamins and fiber, contributes to maintain blood pressure, anti-cancer agent, and lower liver diseases risk. Its fiber content helps in reducing weight, a half cup of pomegranate seeds contains only 72 calories.
Consist of many vital health benefits of which cholesterol control is the major, rich in unsaturated fatty acids and its fiber content will let you in a state of utter satiety. A handful of almonds or 1 oz. is the average serving which consists of 163 calories and 3.5 grams of fiber.
Loads and loads of vitamins and minerals, rich in dietary fiber and low in calories, half cup provides about 23 calories, 2.4 grams of fiber and are low in cholesterol and saturated fatty acids.
These are some beneficial carbs that I have suggested for weight loss but that doesn’t mean you cannot go on with other variety of fruits, grains and vegies; you can enjoy all of them of your own choice, all of these foods and products can be easily availed at cheap rates from any nearby grocery store but try and avoid the refined carbs which will increase your weight.
The recommended protein by USDA is 20% of your calorie intake, the requirement of protein by an adult is 0.8 grams/kg body weight, Essential amino acids which contains of BCAA’s (branched chain amino acids) along with the AA’s (aromatic amino acids) are very good for our health and fitness, Biological value (BV) reflects the similarity in amino acid composition of protein to that of animal tissues; thus, BV indicates what percentage of a dietary protein provides EAAs for the body:
A perfect match is egg protein, with a value of 100.
Animal proteins in milk and meat have a high BV (~90).
Proteins in cereal and vegetables have a lower BV (~40)
Some derived proteins (eg, gelatin) have a BV of 0.
Some major sources of high biological value proteins which aids in weight loss are following:
Rich in 13 essential vitamins and minerals, classified as one of the super foods, contains 70 calories and 7 grams of HBV protein and 5 grams of fat,
According to USDA a 100 gram of chicken consist 215 kcal, 18 gram of HBV protein and 15 grams of fat. Whereas a 3 oz. of skinless and boneless chicken provides, avoid fried chicken, baked and grilled chicken is the healthiest choice to consume during weight loss.
You might not like sardines but they are rich in vitamins and mineral, proteins and omega 3 fatty acids. 1 cup contains approx. 165 kcal, 20.6 grams protein, and 9.2 grams of fat.
Rich in vitamins, minerals, nutrients, (including selenium, potassium, vitamin D and vitamin B12) salmon is a great source of omega 3 fatty acids. 4 oz. of salmon includes 157 kcal and 26.5 grams of protein.
USDA recommends 30% of fat of total calorie intake for a healthy individual, but one should try and consume 15-20% in order to lose weight.
Extra Virgin Olive Oil and Canola Oil
Mono unsaturated fatty acids which have benefit on glycemic controls and improves risk factors for heart disease. Replace 5% of saturated fat with MUFA. Limit intake of saturated and Trans fats.
Olive oil contains omega 3 fatty acids which are heart healthy, one tbsp. contains 119 calories and 13.5 grams of fat.