When you are trying to lose weight, you need to focus your attention on two things: diet and exercise. Together, they can create a caloric deficit in your body which can lead to weight loss. As far as your diet goes, the idea is to know what foods to avoid and what foods to eat.
Fruits
Fruits are high in vitamins, nutrients, water content, and they are relatively low in calories. They make good snacks, desserts and even meals when combined with other foods. Any type of fresh fruit is a good option such as apples, bananas, pears, berries, melons and citrus. The only catch is, avoid syrupy canned fruits and fruits in the form of sugary desserts as they are higher in calories.
Vegetables
Vegetables have the same benefits as fruit except they are not a food you want to eat for dessert. But you should add these to meals as side dishes and you can also eat some raw vegetables as snacks. Vegetables that are good choices for raw snacks include carrots, celery, cucumbers, sprouts, tomatoes and jicama. Steam broccoli, cauliflower, Brussels sprouts, kale or collards for a side dish.
Salad greens are also good choices as they are high in nutrients and low in calories. Make a large salad with baby spinach, romaine lettuce and alfalfa sprouts with a baked chicken breast on the top.
Meats and Fish
When it comes to meat, there are certain types you want to avoid when you are trying to lose weight. Red meat, processed meats like sausage and pepperoni, and poultry with the skins on are all examples. They are high in saturated fat and calories. Choose lean meats like chicken breast, white meat turkey, lean beef, venison and bison instead. Fish is also a good choice because it is low in fat and is a good source of protein. Cold water fish is high in omega-3 fatty acids, which are good for heart health. Examples of cold water fish include salmon, mackerel, herring and halibut. Shellfish are also lean sources of protein. Examples include clams, shrimp, oysters, crabs and lobster.
Nuts
Nuts are high in fat and calories, but they are also high in protein and fiber. They provide monounsaturated fat, which is a healthy fat. Use nuts to make quick, easy snacks in place of high fat meats. For example, instead of making a bologna sandwich, use almond or cashew butter. Other examples of nuts include pecans, Brazil nuts, walnuts, pistachios and hazelnuts.
Whole Grains
Whole grains are high in fiber and because it cannot be broken down by the body, you get a feeling of fullness must sooner when you eat it. The end result is weight loss. Examples of whole grains that are high in fiber include oat bran, oatmeal, barley, whole wheat bread, whole wheat pasta and bran flakes.
Beans
Beans are in the same boat as whole grains in the fact that they are high in fiber. They are also high in iron and B-Vitamins. Examples of beans include lentils, black beans, lima beans, split peas and garbanzo beans.
Water
Soda, fruit juice, sweetened teas, sugared coffee drinks and alcohol are all high in calories, so drink water instead. It has zero calories and provides a feeling of fullness, which can lead to less calories being consumed.
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