We all desire to be in tip – top shape. And there’s nothing wrong in that. But achieving our desired body weight and shape sometimes becomes a huge task. It’s usually not as easy as it’s made out to be. The good news is that with the right food choices we can easily be on our way to substantial weight loss.
High protein food which is low in fat could be our best bet for shedding those extra pounds. High protein diet actually supresses your hunger and you feel full pretty soon which could help you lose weight.
What should you eat?
Most of us like meat on our plate. But when choosing meat all you have to do is opt for lean meats. Chicken breasts, rabbit and venison being low in fat and, rich in iron will help you build muscle without adding weight. Red meat and preserved meats must be avoided due to their high fat and salt content.
Some of the healthiest fish to consume for weight loss include salmon, tuna, Pacific cod, trout, sardines and Mackerel. Being high in omega-3 fatty acids they are really great for weight loss.
Walnuts are rich in proteins and fibre and have a low glycaemic index. Almonds help to develop lean muscle mass. Healthy fats in almonds help to maintain and reduce the overall body mass index, making one lose weight. So add them to your oatmeal and salad or simply munch on a handful on the go.
Beans and lentils
Beans and lentils are a good option as they give you ample fibre as well as protein. These help to keep your energy levels up and are easy to digest. So as a result your bowel movements are kept going.
Research has shown that when the consumption of soy goes up, weight goes down automatically. Soy is known to help build as well as repair muscle. People who are prone to uncontrolled bingeing can get a feeling of satiety if they consume soy in any form.
As the name suggests low fat dairy is exactly that. Low on fat. If consumed in moderation you can easily watch that waistline. Low fat yogurt, Greek yogurt, cottage cheese and low fat milk are great sources of protein and healthy fat. Probiotics in yogurt keep the gut healthy.
Eating eggs are known to promote weight loss, especially if a person includes them into a calorie-controlled diet. Eggs boost metabolic activity and induce feelings of fullness. Including eggs for breakfast can help you from consuming extra calories throughout the day.
Nuts and seeds
Munching on nuts can be really satisfying. Certain nuts and seeds such as cashew nuts, pistachios, Brazil nuts, almonds, flax seeds, pumpkin seeds and others are a rich source of protein. They are a boon for vegetarians for a high-protein, low-carb weight loss diet. If you find nothing else to eat, just lay your hands on this magic food.
Carbs and Fats
While you’re adding protein to your diet it does not mean that you can give up carbs all together. Make sure you stock up on “healthy carbs” such as:
- Whole grains
- Beans and legumes (both have protein)
- Low-fat milk and yogurt (both have protein)
Carbs give us the energy we need. Therefore it’s essential to consume carbs. Giving up carbs completely can fog your brain and induce a feeling of lethargy and make you irritated at tiny things.
Consume healthy fats
It is advisable to consume healthy fats. Do not give up on oil completely. Just watch the quantity. Make sure to include the following in your diet.
- Nuts and natural-style nut butters
- Extra virgin olive oil and canola oil
To help manage your appetite, it is also advisable to split your daily calories into four or five smaller meals or snacks. Making these small but effective changes in your diet will surely help you to reach your desirable weight loss goal.