Picking up the right foods are the key to losing weight. No weight loss plan can work without the right selection of foods. Dieting doesn’t mean just cutting calories; you have to eat foods that can increase body’s natural fat burning process. You have to eat foods that can provide enough nutrients to your body to generate the energy to burn off fat.
What Foods are good?
You want to focus on eating certain foods that make your body work hard to digest them. The harder your body is working, the more calories it is burning. Also, you will need to get enough nutrients each day to maintain your body’s energy level. If your body has no energy in cannot burn calories, which will result in a higher overall fat content. By choosing foods that are either high in fibre or high in protein you will maximize your weight loss potential.
High Fibre Foods
Foods that are high in fibre are great diet foods. They will both help you stay fuller longer and keep you regular. In addition, your body has to work hard to break down the tough fibre. The extra work really helps drop the pounds. The following foods are healthy choices and contain high fibre content. The recommended daily intake for an adult is 25 grams of fibre.
There are many fruits that contain a high level of fibre. Try substituting your usual daily snacks with these instead to reach a healthy weight.
- Avocado: 1 medium sized avocado provides 13.2 grams of fibre
- Raspberries: 1 cup has 8 grams of fibre
- Pears: the average pear contains 5 grams of fibre
- Bananas: 1 medium-sized banana has about 3.1 grams of fibre
- Apples: 1 cup of sliced apples will give you 3 grams of fibre
- Strawberries: 1 cup contains 2.9 grams of fibre
- Vegetables – Eating vegetables are another good way to get fibre into your diet. They also provide many other health benefits.
- Artichoke: 1 medium artichoke contains 10.3 grams of fibre
- Peas: 1 cup will provide 8.8 grams of fibre
- Spinach: In every 10 ounces of frozen spinach there are 8 grams of fibre
- Broccoli: 1 cup of boiled broccoli contains 5.2 grams of fibre
- Brussels sprouts: 1 cup of cooked Brussels sprouts provides 4 grams of fibre
- Carrots: 1 cup of chopped carrots has 3.6 grams of fibre
The final food category that contains many high fibre items is grains. They are one of the favourite diet foods for many people, due to the variety of options for preparing them.
- Pasta: 1 cup of pasta provides 6.2 grams of fibre
- Oatmeal: ½ cup of oatmeal contains 4 grams of fibre
- Brown rice: 1 cup of cooked brown rice contains 4 grams of fibre
- Popcorn: 3 cups of air popped corn will give you 4 grams of fibre
- Wild Rice: 1 cup provides 3 grams of fibre
- Whole wheat bread: 1 slice contains 2 grams of fibre
As you can see, many of the foods that you already eat daily contain high fibre content. By focusing your efforts on increasing the amount of daily fibre you consume, you will start to lose weight and feel better.
High Protein Foods
By consuming protein you are providing your body with the amino acids necessary to break down and process food. By increasing your body’s food process rate you are decreasing the chance of your body storing extra fat. Protein is also essential for growth and development. The recommended daily intake of protein for an adult is 50 grams.
Fish and Seafood
When cooked right, seafood is a healthy meal option that will provide a great amount of protein.
- Tuna: 1 can of tuna provides 42 grams of fibre
- Atlantic Cod: 1 fillet of cod will give you 41 grams of fibre
- Salmon: ½ fillet of salmon contains 40 grams of fibre
- Lobster: 1 cup provides 30 grams of fibre
- Mussels: 3 ounces of mussels contain 20 grams of fibre
- Rainbow Trout: 1 fillet provides 17 grams of fibre
Nuts & Seeds
This is another good source of protein. It is easy to add nuts to your diet; you can add them to a salad or use them in place of potato chips. Diet foods don’t have to be hard to cook, these can be eaten raw!
- Roasted peanuts: 1 ounce contains 7.95 grams of protein
- Pistachios: 1 ounce will provide 6.05 grams of protein
- Almonds: 1 ounce contains 6.02 grams of protein
- Flax seeds: ¼ cup provides 8 grams of protein
- Pumpkin seeds: ¼ cup contains 8 grams of protein
- Cashews: ¼ cup of cashews has 5 grams of protein
Eggs & Dairy
Surprisingly, many dairy products contain high protein levels. Breakfast is a good time to use these foods to gain protein in your diet.
- Cottage cheese: ½ cup contains 15 grams of protein
- Yogurt: 1 cup of yogurt provides about 12 grams of protein
- Milk: drinking 1 cup of milk will gain you 8 grams of protein
- Parmesan cheese: 1 ounce contains 10 grams of protein
- Cheddar cheese: each ounce provides 7 grams of protein
- Eggs: 1 large egg contains 6 grams of protein
While most people relate protein to meat, there are many vegetarian-friendly diet foods that will provide a good amount of protein. Also, if you are currently following a workout plan, protein will help you develop lean muscle.
In order for you to lose weight, you have to make your body work for you, not against you. By eating the above foods and taking a daily walk your overall health will improve greatly. When your body looks good, you will feel better. Eating healthy improves your weight, mood, and overall well-being.
If you are looking for a way to maintain a diverse diet and still lose weight you should focus on foods that are high in fibre or protein. They will provide your body with enough energy to burn calories and make your body work more to process them. Eat five small high fibre or high protein foods during the day to keep your metabolism up and your body fat low. When deciding on diet foods, choose those that provide high nutritional value, low calories, and good taste.