Trying to lose weight? While it’s tempting to turn to turn to facebook tips, diet magazines, the latest fad, or hey- just follow what your coworker is doing- there’s a definite way to eat for success.
When it comes to weight loss, you need more than just a shot in the dark- you need to eat the foods that help fuel your body, prevent fatigue, and keep you fuller, longer. Whether you’re trying to lose the last five or the first fifty, consider this your go-to guide for seamlessly healthy eating
Whether you’re trying to lose weight or maintain your goal weight, protein is your friend: protein is satiating, taking longer to digest than carbohydrate. Studies have consistently shown that favoring protein over carbohydrate improves weight-based outcomes.
Additionally, because many restaurants serve carbohydrate in larger quantities than protein, choosing protein-based dishes while dining outside of the home can help keep restaurant Calories in check. Naturally, certain proteins are healthier than others. Favor lean proteins and seafood over fattier and/or cured meats.
• Good: Boneless, skinless chicken breasts and thighs, white meat turkey, beef sirloin, beef tenderloin, lean ground beef, lean ground turkey, pork tenderloin, fish and shellfish, eggs, nonfat dairy
• Bad: Brisket and other fatty cuts of beef, skin-on poultry, dark meat turkey, ground chuck, ground turkey (non-lean), bacon, sausage, hot dogs, bologna, cured deli meats.
While snacking is an occasional necessity, don’t make it a habit: more eating occasions tend to mean more Calories ingested. Unless you’re carefully accounting for the Calories in your total daily intake, be extremely careful around prepared snack foods (such as granola bars, etc), even if they seem healthy. In general, always choose fruits and veggies in their whole form as a snack if weight loss is a goal, and save the majority of your Calories for meals.
Nix any and all Caloric beverages during weight loss, unless you’re accounting for them in your total Caloric intake.
Good: Water, seltzer water, unsweetened tea and coffee
Bad: Juice, green juice, sports drinks, soda, sweetened tea and coffee beverages, energy drinks
Veggies are your friend during weight loss and at maintenance: nonstarchy veggies contain very few Calories, allowing your to fill up without the threat of Caloric overload. Starchy vegetables (like corn, peas, and potatoes) contain more carbohydrate and Calories than nonstarchy vegetables and should not be eaten in as large of quantities. Additionally, processed veggies (such as broccoli tater tots) are not good options.
Good: Lettuce and salad greens, cucumber, broccoli, zucchini, cauliflower, tomatoes, onion, radishes, mushrooms, brussel sprouts, cabbage, carrots, peppers
Bad: Peas, corn, potatoes, sweet potatoes
Fruit should always be used in its whole form, rather than juiced or dried varieties. Both contain more Calories per unit, and provide very little by way of satiety.