Meal planning can curb your cravings, suppress your appetite and help you avoid binging. A well-balanced meal that contains protein, complex carbohydrates and healthy fats will adequately supply your body with the nutrients it requires. It also will help you achieve your weight loss goals by boosting your metabolism and aiding in muscle tissue maintenance.
Protein
Including protein in your diet will keep you satiated between meals while building and repairing lean muscle mass. Examples of lean protein sources include chicken, fish, turkey and eggs. Avoid red meats high in saturated fat, such as beef, pork and lamb. Completely cut out such processed meats as bacon, hot dogs and deli meats, which have been linked to higher cancer risk, recommends the Harvard School of Public Health.
Complex Carbohydrates
Complex carbohydrates are an essential part of a weight loss diet because they keep you fuller for longer and offer slow-releasing energy. Brown rice, quinoa, whole wheat bread, oatmeal and sweet potatoes are examples of high-fiber, nutrient-rich carbs. Reduce the amount of processed carbs in your diet to speed up your weight loss results. Avoid foods that contain bleached or unbleached flour, as well as high fructose corn syrup; examples include crackers, chips and white bread.
Healthy Fat
Dieters often eliminate fat from their diets in an attempt to lose weight, but you shouldn't avoid it entirely. When planning your meals, unsaturated fats provide your best options. Monounsaturated and polyunsaturated fats can lower your risk of heart disease by reducing the total cholesterol and LDL cholesterol levels in your blood, according to the Mayo Clinic. Such foods as olive oil, avocado, nuts and fish contain these healthy fats.
Watch your consumption of saturated and trans fats, which will hinder your weight loss and slow your metabolic functions. You'll typically find such unhealthy fats in butter and fatty cuts of meat. Avoid any product that lists partially hydrogenated oil as an ingredient -- this means it contains trans fat. Examples of foods with trans fat include donuts, cakes and French fries.
Meal Balance and Exercise
Include a lean protein, a complex carb and healthy fat to effectively balance your meals. This will ensure your metabolism is running optimally. It also will help you achieve your weight loss goals. Exercise regularly to speed up the weight loss process. A combination of strength training and cardiovascular exercise will help you improve your overall fitness while burning calories.
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