What’s better than eating a good meal?
Eating a good meal while losing weight – duh! Ask any person around you that is trying to lose weight, and we guarantee you that 9 out of 10 of them would mention dieting as one of the methods to do so. There is no surprise in people cutting back on food while trying to lose a couple of kilograms – it is one of the oldest tricks in the book. Diets such as the Paleo Diet, the Atkins Diet or the Keto Diet (just to name a few) all stem from the theory of deficiency, whereby dieters restrict themselves from eating a certain type of food to induce weight loss.
Whilst eliminating sugary treats or extremely fatty foods are definitely a plus point health-wise, avoiding certain food groups (which many diets endorse) are unnecessary for weight loss as your body requires all sorts of nutrients that are absorbed from different type of foods to function adequately; depriving your body of these nutrients would only cause more harm than good in the long run.
As such, instead of advising anybody on a weight loss journey to be dieting, we are here to let you know what (yummy foods) you could incorporate in your menu to have a balanced selection of sustenance and lose weight at the same time! (Note: By no means this is an exhaustive list)
Carbs are the fuel of your body – essential for providing energy.
A low-glycemic tubular food, sweet potatoes rank low on the glycemic index chart, which means that it raises your blood sugar at a slower pace while providing longer-lasting energy as compared to your generic carbs from white potatoes or white grains.
Legumes (Beans & Nuts)
Legumes are a superb source of carbs that provide a healthy intake of fat and protein, guilt-free! Beans, nuts, peas and lentils are all under the legume family, and fortunately for picky eaters – these come in an assortment of flavors and textures that you may choose from! Ranging from soybeans and adzuki (red) beans to snow peas and peanuts, do not belittle these tiny superfoods that are packed with a punch of nutrients!
Contrary to your diet plans, no – you cannot entirely cut fats out of your diet regimen. The right fats actually (and ironically) help you lose fats, since they maximize your metabolism and improve your fat-soluble vitamin intake.
Salmon & Tuna
Ingesting fatty acids whilst trying to lose weight may sound fishy, but a simple Google search on Omega-3s will reaffirm the fact that they are essential for your body and weight loss. Salmon and tuna are saturated with healthy Omega-3 fatty acids – they regulate your heart, lower blood pressure and even deactivate fatty genes.
All the avocado guacamole hype are for a good cause – these superfruits are loaded with monosaturated fats, and these form of heart-healthy fats help to ward of bad cholesterol and decrease inflammation. Other perks? These nutritious fruits also keep you feeling full for longer periods of time, and this translates to fewer calories intake.
If carbs were the fuel, proteins are the engines of your body.
Chicken Breast, Pork Tenderloins & Beef Sirloin
Losing weight does not mean sacrificing your meats and going vegan! In fact, when the right portion of meats is consumed, it aids in weight loss as well. By choosing these leaner options as compared to their fattier counterparts such as the rib-eye or thigh meat, it is a 3-in-1 win for you – limited fat intake, daily protein servings checked and savory goodness for your taste buds!
A great alternative to your typical cheese for those watching the scales, cottage cheese is an excellent source of protein that is extremely versatile. Being inexpensive and readily available, you can mix this supercheese in with fruits, dishes and even cakes for a healthier dairy choice! Furthermore, besides being high in protein, cottage cheese consists of probiotics and calcium – other nutrients essential for your body.
Fibers are the unsung heroes of your dietary system. Commonly classified as soluble and insoluble fibers, each classification has its own purpose. Soluble fibers dissolve in water to form a gel-like substance that regulates your cholesterol and glucose levels, whereas insoluble fibers promote a healthy digestive system by improving your bowel movements.
Asparagus, Brussels Sprout, Broccoli & Carrots
Vegetables are largely known as a great source of fibers, but we have hand-picked these star players that are jam-packed with fibers and vitamins. All whilst helping you to feel full without piling on calories – perfect for any weight loss regime.
Grains are a tricky topic when it comes to weight loss. Some sources show that grains are generally bad for weight loss since they are high in calories. However, it is all about having a balanced diet. With the correct portion of whole grains (namely oats, brown rice & quinoa) consumed, it increases satiety and keeps you from snacking throughout the day – resulting in weight loss, especially around the belly area. Also, whole grains possess greater concentrations of fiber than white grains, which equates to lesser calories with the same amount of fiber benefits!
Watermelon, watermelon, watermelon.
We can’t emphasize this enough; a juicy fruit that is loaded with water and nutrients, the watermelon is a refreshing low-calorie treat for anybody. It keeps you hydrated and full while providing anti-inflammatory and anti-oxidative benefits, alongside a boost of Vitamin A, C, B1, B5, B6 as well as amino acids (it’s a long list, we know).
Another star-fruit, (not starfruits, please) blueberries are well-known for their long list of benefits. This miracle fruit boosts your metabolism, which in turn helps you burn calories faster. It is also filled with fiber, antioxidants, and antiviral properties, all which helps in detoxifying toxins in your body as well. When they said that good things come in small packages, they must be referring to: blueberries.
A little self-promoting here: Are you always on the go and you do not have the time to purchase nor eat a good meal? Try Expressions’ Antioxidant Blueberry Jello – a guilt-free blueberry treat suitable for anyone and everyone!
Best Drinks (Bonus!)
No longer a well-kept weight loss secret, there have been substantial studies on the correlation of green tea and weight loss. Also a naturally occurring anti-oxidant that is packed with catechins, this powerhouse tea dramatically increases your metabolism and fat-burning rate, translating to more effective weight loss.
Rejoice, all coffee-lovers and sleepyheads! Now you can boost your energy levels AND lose weight at the same time! Caffeine intake has been identified as a method to boost metabolism and promote fat-burning, which ultimately helps coffee-drinkers to shed a couple of pounds. Of course, that does not apply to any add-ons in fancy coffees – we are talking about plain, black, straight coffee here J
Ultimately, even the best diets would not work if they are not paired with exercises. Do not simply rely on a weight-loss diet to lose weight; it will not be sustainable in the long term. Otherwise, we hope that this article has been beneficial in your weight-loss diet planning and if you need a little extra help to lose a couple of inches around your waist – feel free to contact Men’s Expressions and we will definitely advise you on a suitable slimming program!