When it comes to losing weight, setting goals is key in order to achieve the desired results. As such, it is important to plan out meals that are nutritious and lower in calories, add an appetite suppressant to your diet, and get into a workout routine. However, in a culture that promotes mega-sized meals and eating on the go, it is often difficult to stick to a weight loss resolution.
If you want to lose weight without following a strict diet plan, there are some simple food tips that can help you reach your goal. By understanding which foods to eat and why, you can still shed pounds without having to commit to a particular diet. Here are 9 food tips to get you started on your journey to a slimmer you.
Eat eggs for breakfast
Contrary to popular belief, whole eggs are actually quite healthy. Recent studies have revealed that eating whole eggs does not increase bad cholesterol or lead to heart problems. The yolk of an egg is packed with essential nutrients. Furthermore, eggs are a great choice for those who are trying to lose weight. They have high levels of protein, healthy fats, and very few calories. Women who ate eggs instead of bagels for breakfast reported feeling fuller for longer and consumed fewer calories over the following day and a half.
Add more leafy greens to your diet
Dietary fiber is essential for your weight loss journey. A study in the Annals of Internal Medicine has shown that consuming 30 grams of fiber a day can help lower blood pressure, regulate insulin, and reduce weight. Leafy greens are an excellent source of dietary fiber, due to their low carbohydrate and calorie content. Moreover, including greens in your meals can help increase your meal volume without negatively impacting your waistline negatively.
Try adding a variety of nutrient-rich greens to your diet, such as fresh kale, spinach, Swiss chards, romaine lettuce, arugula, collard greens, and mixed baby greens. These can be used as the foundation of a salad, thrown into soups and stews, or simply steamed as a side dish.
Almonds are a great way to get a whopping dose of nutrition without overloading on calories! Packed with magnesium, vitamin E, proteins, fibers, and antioxidants, almonds help keep you feeling fuller for longer. Plus, they make the perfect morning snack or on-the-go pick me up! Enjoy almonds for a nutritious mid-day snack and reap all the awesome benefits.
Feast on root vegetables
Root vegetables, like turnips, potatoes, and sweet potatoes, are an ideal food choice due to their high nutritional value, delicious flavor, and the fact that they are incredibly filling. In fact, a study conducted by the Satiety Index ranks boiled white potatoes as the most satiating food item, meaning that they keep you feeling full for longer periods.
Potatoes are also an excellent source of potassium, which helps to regulate blood pressure levels and control appetite. To maximize the benefits of eating potatoes, research suggests that the best way to do so is by boiling them and allowing them to cool for a while. This process helps build up the resistant starch content of the potatoes, which can aid in weight loss.
Substitute sugar with fruits
Most people are unaware of the amount of sugar they consume on a daily basis. To reduce your caloric intake and get the most out of your meals, try incorporating fruits into your diet. Fruits are packed with natural sugars, beneficial nutrients, and are low in calories. Whether it’s a bowl of yogurt or cereal, adding some fruits to the dish will add a natural sweetness and leave out the high calorie sugar. As an alternative to unhealthy desserts such as chocolate cake, try a fresh fruit salad with pieces of dark chocolate—one of the best natural appetite suppressants. However, if you’re following a low-carb diet like the ketogenic diet, it’s best to avoid fruits.
Oily fish are nutrient-rich
Salmon, mackerel, sardines, trout, and herring are all excellent sources of healthy fats, proteins, and few calories. Fish is also high in iodine, which is essential for the proper functioning of the thyroid and keeping your metabolic rate up. Additionally, fatty fish like salmon are a great source of omega-3 fatty acids, which help reduce inflammation in the body. Incorporating salmon into your weight loss plan is a smart choice, as it provides you with all the necessary nutrients and keeps you feeling full for hours.
Boost your protein intake with cottage cheese
For those looking to lose weight, protein-rich options are crucial. Non-vegetarians have a variety of choices, but vegetarians must choose carefully. Cottage cheese offers an excellent source of high-quality proteins, with minimal carbohydrates and fat. It’s also a great source of calcium, which research shows can help burn fat quicker.
Peppers may help burn fat faster
Adding chili peppers to your diet can also help with weight loss. The capsaicin contained in these peppers is an appetite suppressant, while also boosting fat burning. Studies suggest that even just one gram of red chili pepper daily can help control one’s appetite and kickstart their weight loss journey.
Choose coconut or extra virgin olive oil to cook with
When it comes to cooking, there are healthier alternatives to the usual oil. Extra virgin olive oil is a great option for salads, and contains some of the healthiest fats around. Coconut oil also contains MCT fatty acids, which have been proven to improve satiety levels and increase the number of calories burned. In fact, some studies suggest that using coconut oil instead of the regular cooking fat may help burn belly fat faster.
Switch to brown or black rice
Fueled with essential nutrients and dietary fiber, brown rice is a great addition to any diet. Studies have linked its consumption with a decreased risk of certain diseases, such as diabetes, heart conditions, and cancer. Each serving of brown rice contains 1.7g of resistant starch, a fat-burning component, and is low in energy density, meaning it can keep you full for longer without adding extra calories. If you’re looking for a new flavor, try black rice, which is an excellent source of antioxidants and vitamin E.
Goal: Eat More Natural Appetite Suppressants
If you’re looking to reach your weight loss goals, incorporating natural appetite suppressants into your diet is a great place to start. These slimming, superfoods are packed with nutrition and can help you feel fuller while still consuming fewer calories. Take the first step and try adding these natural appetite suppressants to your routine. You’ll be on your way to improved health and a slimmer figure in no time!