Maintaining a healthy diet is an essential part of a weight loss and fitness journey. Eating the right foods can help you lose weight, feel more confident and reduce your risk for disease. Healthy food intake should be a primary goal in any fitness program.
Though cardiovascular exercise and weight lifting can help you to lose weight and tone your muscles, it is important to note that nutrition has the largest impact on our fitness. Focusing on healthy eating habits as a way to improve overall health by reducing obesity-related diseases is increasingly gaining prevalence in the United States.
In order to lose some pounds, it is best to limit fried foods, high-fat meats, processed foods with added sugars or fats and red meat. Instead of opting for these unhealthy options, replace them with these natural, unprocessed foods.
The avocado is a fruit that is native to Mexico and Central America. Avocados can be eaten raw or cooked and prepared as dishes such as guacamole, which is traditionally made from avocados and mixed with other ingredients such as tomatoes, salt, pepper, cilantro, lime and garlic.
Avocados are one of the best foods for weight loss, as they are a healthy fat and contain many essential nutrients. The fruit is abundant in nutrients such as vitamin K, vitamin C, folate, fiber, potassium, heart-healthy monounsaturated fatty acids and antioxidants. Avocados also serve to lower your cholesterol and triglycerides and they increase the nutrient value of other plants you are eating. Though low in carbohydrates, avocados are also able to keep you full longer, making them the perfect choice if you want to lose weight.
Eating eggs can help you feel full, similar to how other high quality protein sources satiate your appetite. Eggs are high in protein, nutrient-dense and contain a number of essential minerals.
Studies have found that including eggs in your diet may help with weight loss. In one study, overweight participants who ate two whole eggs for breakfast lost 65% more weight than those who had a bagel. Eating eggs everyday has also been shown to be associated with decreased risk for type 2 diabetes and heart disease.
Nuts are high in heart-healthy fats, minerals, protein and fiber, which will keep you full and satisfied for hours. Studies have also indicated that eating nuts can improve metabolic health and promote weight loss. Nuts are high in fat, so it is important to enjoy them in moderation.
One study found that overweight women who supplemented their weight loss diet with 50 grams of almonds a day lost significantly more weight than women who did not include nuts in their diet.
Belonging to the Cruciferae family, cruciferous vegetables include:
- Brussel sprouts
- Collared Greens
These types of vegetables are high in fiber and tend to be incredibly filling. They contain large amounts of protein and rare cancer-fighting substances that make them a highly beneficial addition to your diet. Their combination of protein, fiber and low energy density make cruciferous vegetables the perfect food items for weight loss.
Legumes and Beans
Legumes and beans are a diverse group of foods, encompassing everything from chickpeas to black eyed peas. They have been shown as being beneficial for weight loss because they contain proteins which lead to the release of hormones that signal fullness. Additionally, these types of foods tend to be high in fiber, which also makes them very filling. One potential problem with legumes is that they can sometimes cause gastrointestinal discomfort if not prepared properly, so make sure that you follow directions on how best to prepare them. For those who do not find it difficult tolerating legumes, they would be an excellent addition for any diet plan.
Contact ReEnvision MD
At ReEnvision MD, we understand how difficult it can be to start your weight loss journey. Our physicians are here to help you every step of the way and incorporating some of these foods into your diet will make a huge impact on your overall health. Contact us today to learn more about how your diet affects your ability to lose weight.