Working out at the gym aids in weight loss, improves muscular strength and increases cardiovascular fitness, but transforming your body takes place in the kitchen. No matter how much you work out, you will not lose weight without a healthy diet. A nutritional plan with the right balance of proteins, complex carbohydrates and healthy fats will help you lose weight and improve your health.
Step 1
Eat plenty of complex carbohydrates to increase energy levels and feel fuller longer. Consume foods like vegetables, fruits, whole grain pastas and breads, brown rice, oatmeal, high-fiber cereal that take longer to digest so you stay satiated with fewer calories. Aim to get 45 to 65 percent of your daily calories from complex carbohydrates based on a 2,000 calorie-a-day diet, according to MayoClinic.com.
Step 2
Consume lean protein sources to help rebuild muscle tissue and increase metabolism. Eat steak, chicken, fish, turkey, eggs, legumes, soybeans and low fat dairy like Greek yogurt and cottage cheese. Get between 50g to 175g. per day based on a 2,000 calorie-a-day diet, states MayoClinic.com.
Step 3
Include healthy fats in your diet. Eating good fats like seeds, nuts, salmon and olive oil to lower blood cholesterol levels, keep your heart healthy and aid essential vitamin absorption. Stay away from unhealthy trans-fats and saturated fats. Consume healthy fats in moderation due to their high calorie content. Eat 25 to 35 percent of your daily calories from fat.
Step 4
Avoid processed foods that are high in refined sugars, saturated fats and sodium which digest quickly and can trigger overeating. Stay away from foods like deli meats, junk snack foods, frozen dinners and pre-seasoned rice and pastas.
Step 5
Drink plenty of water. Staying hydrated helps to keep your organs functioning properly, makes skin supple and helps eliminate weight gain caused by water retention.
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