Once you decide to lose weight, the next step is determining the most effective course of action. The fact is that true, lasting weight loss begins with a healthful, balanced diet. You must understand the foods you eat and how they can help you achieve your goals.
Lean Proteins
Your body doesn't actually derive energy from protein unless it has used up all of its fat reserves. However, protein does indirectly influence both energy and weight loss by helping your body build muscle. Muscle gives you stamina and strength. It also helps your body burn calories much faster than fat. Healthy, strong muscles can even help you burn calories while your body is in a resting state. Lean proteins such as skinless white meat chicken or turkey; fish; dairy products such as low-fat cottage cheese and yogurt; and plant proteins such as those found in beans, nuts, legumes and avocados are low in saturated fat and trans fats, which can pack on the pounds. According to the Harvard School of Public Health, most vegetable proteins are not considered complete because they lack specific amino acids. If you are a vegetarian, it's important to eat a variety of plant proteins daily to have a proper protein balance.
Fruits and Vegetables
The Centers for Disease Control and Prevention notes that, although no definitive link between fruits and vegetables and weight loss has yet been established, there are a number of reasons to believe they are a legitimate factor. Fruits and vegetables pack a lot of volume, good carbohydrates and nutrients into just a few calories, allowing you to eat more and feel fuller longer, with the added benefit of steady, long-lasting energy. Fruits are rich in vitamins--particularly vitamins A and C, which are antioxidants. Some, such as bananas, avocados and prunes, also have high amounts of potassium. Vegetables--particularly leafy greens, squash, asparagus, Brussels sprouts and beans--are rich in vitamins and minerals, including vitamin A, vitamin C, B vitamins, calcium, phosphorous and magnesium. Because they are lower in calories and contain less sugar, vegetables should be a larger part of your diet than fruits.
Complex Carbohydrates
Mayoclinic.com explains that the vast majority of your energy comes from carbohydrates. Any carbohydrates your body doesn't use for energy are converted into fat for storage. Complex carbohydrates, such as fruits, vegetables. whole grains, bran, oats and brown rice, break down much more slowly in the body than simple carbohydrates such as sugar and white flour. Simple carbohydrates provide immediate energy that is short-lived. The simpler the carbohydrate, the shorter it lasts. Sugar, one of the simplest carbohydrates, breaks down so quickly in your body that it causes your energy level to spike sharply and then crash within hours. Quick processing means that simple carbohydrates are also much more likely to be converted into fats than complex carbohydrates. In contrast, complex carbohydrates supply your body with steady, long-lasting energy. Because they are typically high in insoluble fiber, complex carbohydrates also keep you feeling fuller longer, which discourages overeating and promotes weight loss.
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