Losing weight can have a lot to do with understanding what foods to eat and how much of them to have. Ideally, your weight loss diet will be manageable and you will be able to incorporate it into your daily lifestyle without feeling hungry or deprived. Combining foods to lose weight requires choosing a well-rounded, balanced diet of nutritious foods. Additionally, losing weight often requires eliminating foods that are processed, refined, high in sugar or high in saturated fats. Always speak with your doctor about your health conditions and concerns before changing your diet.
Vegetables
Try to include about seven different vegetables into your daily diet. These can include leafy greens such as spinach, kale, collard greens and arugula; cruciferous vegetables such as broccoli, cauliflower and kale; and root vegetables such as carrots, beets, sweet potatoes and radishes. You can then add in others like squash, peppers, asparagus and mushrooms. Adding fresh vegetables to your diet will help you to lose weight while providing your body with a daily powerhouse of vitamins, minerals, enzymes and nutrients.
Whole Grains
Incorporate approximately three daily servings of whole grains into your diet. Consider trying brown rice, quinoa, millet, amaranth, oatmeal and barley. Whole grains are rich in fiber, protein and nutrients that will aid your body in eliminating waste and losing weight. Try to steer clear of processed and refined grains, such as white flour, as these foods will have a counter-effect on your body's digestion and may cause weight gain.
Healthy Fats
Choose one or two servings of healthy fats to include in your daily diet. Healthy fats are actually essential for weight loss as they stimulate your brain, increase your energy and concentration, and assist with vitamin absorption. The healthiest fats are mainly found from plants and fish. Examples of healthy fats include nuts and nut butters such as almonds, walnuts and brazil nuts; healthy oils such as extra-virgin olive oil, coconut oil and flaxseed oil; and omega-3 fats such as those found in salmon, sardines, tuna and avocado.
Lean Protein
Your diet should include about two servings of lean protein per day. Protein provides your body with the essential energy it needs for weight loss. Protein can be eaten in the form of beans, meat, fish, eggs and dairy. When choosing protein sources it is important to consider your unique body's needs and conditions. Additionally, if you choose to eat animal protein, try to eat organic meats, cheeses and eggs, as well as wild fish for optimal weight loss.
References
- "The 2009 Get Healthy and Stay Healthy Guide"; Natural Solutions Magazine; 2008
- "Healing with Whole Foods"; Paul Pitchford; 2002
- "You: The Owner's Manual"; Michael Roizen & Mehmet Oz; 2005
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