When you're looking to lose a few inches off your waist, knowing what foods to eat can help speed up the process. According to the American Council on Exercise, a controlled diet rich in proteins, complex carbohydrates and healthy fats will be the most effective way to lose body fat and maintain lean muscle mass. The key is to stay consistent and follow a few basic guidelines while eating the right kinds of foods.
Protein
Protein is an amazing little macronutrient comprised of amino acids. Protein is responsible for the repair and regrowth of lean tissue in your body -- including muscle mass. By eating enough protein, you can preserve lean muscle mass, which in turn will help you burn calories faster and lose weight. Great sources of protein include turkey, chicken, fish, eggs and legumes.
Complex Carbohydrates
Complex carbohydrates are more nutrient dense than their simple-carb cousins. Complex carbohydrates often include high amounts of fiber, while simple carbohydrates contain little to no fiber. The fiber in complex carbs slows down their absorption into your bloodstream. Keeping your blood sugar steady is desirable to prevent excessive weight gain. Excellent sources of complex carbohydrates include oats, whole-grain breads, fruits and vegetables. Try eating most of your carbs in the first half of your day and around times that you are more active, so your body can utilize calories quicker, making them less likely to get stored as fat.
Healthy Fats
Healthy fats are important for any diet, including a weight-loss diet. Healthy fats help your body absorb fat-soluble vitamins and are responsible for cellular health. They also help your body maintain proper hormone levels, which help you build lean muscle mass through exercise -- which helps with weight loss. Smart choices for healthy fats include olive oil, avocados, nuts and fish.
Considerations
The total amount of calories you'll consume from these foods will be directly related to your lifestyle and activity level. According to the American College of Sports Medicine, eating small, more frequent meals will help keep your metabolism high and promote weight loss. You should try to consume your calories as evenly as possible throughout the day. For example, if you eat 2000 calories a day, each of your meals should consist of roughly 300 to 400 calories per meal.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
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