You probably know exactly which foods are healthy choices and which are guilty pleasures. With every meal and snack, you have an opportunity to decide which direction to go can make the energizing, slimming choice or fall back on one of the choices that brought you to this topic in the first place. Whenever you choose comforting, familiar junk food instead of healthy meals, that’s a fallback choice. Whenever you eat the wrong foods to reduce stress that’s a fallback choice. If you ever sneak food or find yourself thinking I know it’s bad but I will not eat it again, you’re making a fallback choice.
Remember this: The taste of food remains in your mouth for a very short time, but the calorie consequences remain long after.
Best foods for weight loss
Before you go with a fallback choice, consider how defeated you’ll feel 30 minutes after finishing it. Then consider how fabulous you‘ll feel 30 minutes after finishing a healthful, nutrient-rich food. Don’t- make the wrong choice for short-term satisfaction. Instead, make the right choice for long-term results! You deserve foods that can help you lose weight and lower your risk of diseases such as high cholesterol, high blood pressure, stroke etc.
Eating protein can help raise metabolism because it has a high thermic effect and it can help maintain and increase your lean muscle mass. Protein also keeps you feeling satisfied longer, so you are less likely to snack on high-calorie fallback foods between meals. In addition, when eaten as part of a well-rounded nutrition plan (which includes vegetables, high-quality carbohydrates, and healthy fats), protein helps keep your blood sugar at an even level. That means that you’ll generally be in a better mood, better able to handle stress, and less likely to reach for comfort foods to get through the day.
Best foods for lean proteins
Skinless turkey and chicken, fish and shellfish, lean beef, egg whites, yogurt (fat-free, low-fat), milk (fat-free, 1%). cheese (fat-free, reduced-fat), starchy beans (such as black, navy, pinto, garbanzo, kidney), lentils, split peas, tofu, tempeh, soybeans (edamame) and soy milk.
Avoid saturated fat
Most Americans already eat far too much protein—and usually the wrong kind. The wrong kind contains large amounts of saturated fat. Foods like hamburgers, hot dogs, salami, bologna, spareribs, high-fat dairy products (including whole and 2% milk and full-fat cheese), fried foods and poultry skin. The right kind, the kind you should choose instead is lean protein, such as skinless chicken and turkey, fish, low-fat or fat-free dairy products, beans, lentils and whole soy foods. The healthy meal plans contain a healthy mix of proteins and other nutrients.
Just as there are superior protein choices for weight loss and good health, there are good (and poor) carbohydrate choices. Carbs are necessary because your body breaks them down into glucose, the kind of simple sugar used by your cells for energy. When we eat low-quality carbs, we’re essentially dumping glucose into our bloodstream, which provides a quick rush of energy, followed eventually by a slump that causes us to eat more. It’s a vicious cycle. A smart weight-loss plan limits or avoids low-quality curbs, including sugary baked goods and snacks, anything made with white flour, soda, and fruit juice. High-quality carbs, on the other hand, are rich in vitamins, minerals,and fiber.
Foods rich in high quality carbohydrates
vegetables, fruits, starchy beans (such as black, navy pinto, garbanzo, kidney), lentils, brown rice, wild rice, oats, whole grain cereal, whole grain bread, whole grain pasta, whole grain crackers, barley, bulgur, and kamut etc.
Fiber for weight loss
Fiber is the unsung hero of weight loss. There are two kinds of fiber, both abundant in vegetables fruits, and whole grains. The first, soluble fiber, turns gooey when digested and stabilizes your blood sugar, keeping you feeling full. The second, insoluble fiber. It is a volumizer—it. adds bulk to food, so you can eat a lot more without a lot of extra calories.
Fiber is critical to weight maintenance. Nutrition researchers at the University of Texas at Austin discovered that those who maintain a healthy weight eat, 33 percent more fiber and 43 percent more complex carbohydrates than those who are overweight. By including fiber-rich. high-quality carbohydrates with your meals. you’ll feel energetic, full. and satisfied as you slim down.