It seems that everyday someone comes up with new “holy grail” of foods for weight loss. You only need to see the front cover or open any popular health and fitness magazine or watch a health related TV show. Just when you thought you got it right, everything changes.
But, how do you sort through the gazillion tidbits of information and misinformation about foods you need to include in your diet when weight loss is your objective?
I believe that for the most part you should just ignore much of the buzz information. Read the magazines and especially the parts about weight loss, if you want to, but just consider the info as an entertainment. Don’t take it overly seriously, it is going to change next week.
Let me give you an example, from the television, that really irks me.
Dr. Oz TV show is very popular in the US and other countries where the show is syndicated. Women in particular are enamored with Dr. Oz and his preaching. He often talks about various health issues, including weight loss, healthy foods in general, specific foods for weight loss and diet.
I can’t say with certainty, whether once per month or more or less frequently he declares “the best new weight loss breakthrough solution”. Of course, his TV audience gobbles it up and so do other popular media. Before you know it, the idea spreads like a wild fire, just because Dr. Oz said so. And then… after a while he comes up with another “breakthrough solution”.
To add insult to injury he regularly appears on the cover of various magazines, including his own, only to endorse yet another whole slew of foods for weight loss and solutions to manage your waist.
My point is that, sure go ahead and listen, read and educate yourself, but never consider any one’s, particularly those from celebrities and and popular magazines’, suggestions as the end-all and be-all of the story. If you do, you’ll just end up in a whirlwind of confusion.
My Take On The Topic Of Types Of Foods For Weight Loss
For weight loss, foods you eat really matter. However, dropping pounds and inches is not about depriving yourself. It is about eating the right kinds of foods. Foods that satisfy your taste buds and your hunger, and ones which are healthy and low in calories.
Usually the first thing to do when you want to lose weight is to revamp your diet. I offer you my suggestions for what you need to consider when you’ll begin choosing your weight loss foods.
The most important point is that you have select healthy foods from across all macronutrient categories: carbohydrates (including fiber), protein and fats.
- Make sure to include foods rich in fiber in your diet. Fiber an important player when it comes to weight loss.
- Carb foods should be complex such as grains, legumes, may vegetables and some fruits*. The best is to check the glycemic index chart. Most of your foods should be in the low GI foods (good carbs) column.
- Avoid any foods that contain simple sugars, syrups and essentially all products that contain ingredient ending with “ose” (they are sugars) except lactose which is a sugar found in milk (it does you no harm).
- * Many fruits are rich in fructose. Fructose is a sugar molecule which, in excess, is damaging to our health. And believe me when I say that we over consume this sugar. But because many fruits also contain fiber, antioxidants, vitamins and minerals, these healthful elements may override fructose’s damaging effect. A serving of fruit is always recommended to be including in a good eating diet.
- Completely abandon soft drinks, sports drinks and even juices from your diet. They are laden with sugar, particularly fructose, and you are causing your body a lot of harm when you drink them. Replace these drinks with water. Drinking water and weight loss go very much hand in hand.
When you are trying to lose weight, protein rich foods are an excellent option because they keep the hunger pangs away. Because these types of foods are harder to digest and metabolize you burn more calories when processing them.
- Choose protein rich foods for your snacks. About 23 raw almonds (small handful) does a wonderful job at keeping in-between meals cravings away.
- Eat eggs for breakfast. They are an amazing powerhouse of goodness including protein. Plus one large egg is only 80 calories. To boost your intake of this essential macronutrient, add an extra egg white to your scrambled eggs. This mix will give you about 20% of your daily protein requirement. Having so much protein at breakfast will keep you much more satiated than a conventional breakfast of toast and jam.
- Include lean meat and poultry in your diet. Turkey and chicken breasts are your best options.
- Legumes is a must. Not only are they plentiful in good carbs, essential for weight loss, they are very protein rich. Also what is exceptional about these foods it that they are high in iron, an element most of us do not get enough. For example, a serving of lentils contains one third of the recommended daily intake of iron.
- Have protein with each meal. This will assist you with weight loss as it will keep you satiated and your cravings at bay.
- Fatty fish is a must protein in your weight loss diet. Not only because of the protein, but primarily because of their healthy fats.
Fats are absolutely essential for our well being, so please make sure to include them in your diet. A healthy amount of fats is about 20 – 35% of your total caloric intake. For example, if your total calorie intake is 1400 then you should consume between 280 and 490 calories from fat, which is roughly equivalent to 31 g and 54 g of fat respectively.
- Consume enough foods which naturally contain fats to satisfy your daily fats requirement. If you are on a weight loss diet, reduce them to the lower to mind range.
- Completely eradicate trans fat containing foods from your diet. These ugly (baddest of all) fats are not natural. They were only introduced into our foods as a result of fat processing. Many countries are now prohibiting the use of them in processed foods of any kind.
- Your diet should include fatty fish twice per week. They are rich in omega-3 fats which are important for your overall well being.
- Snack on nuts, such as walnuts and almonds which are rich in fiber and omega-3. Plus they are very filling. Just mind how much you eat of them. A small handful is enough.
- Likewise, eat avocados which are full of good fats. I use avocados as spreads instead of mayo and butter. Ham and cheese sandwich with avocado spread on the bread instead of butter is to die for.
- For oils use olive oil and coconut oil. They are the healthiest oils that can be used for cooking.
There you have it in a nutshell. You have to eat well to be healthy. When you are specifically choosing foods for weight loss use common sense. Rid your diet of foods that may be harming you and your waist. Fill your cupboards with healthful foods. We are so fortunate, there is plenty of them.