You probably already know that the fundation of weight loss is calorie deficit. No matter how hard you work in the gym, if your nutrition habits are not supporting your fat loss goals you won't see results.
Granted, so long you eat less than what your body uses, you will lose weight, even if those calories come from fast food and biscuits. That doesn't mean you will look lean and toned though. That's where the difference between a weight loss and fat loss goal comes into play.
The calories you eat should be packed with nutrition. There are such things as “empty” calories that can taste great, but ultimately don’t provide much fuel for those muscles to become stronger and leaner. In this article, we’ll be showing you 10 foods to include into your diet that are nutrient-rich and will help you feel and look better.
Fatty fish is great for fat loss because it’s satisfying, it’s loaded with healthy omega-3 fatty acids and is packed with protein. Mackerel and sardines are also great alternatives. Aim to consume faty fish twice a week.
2. Whole Eggs
Whole eggs are packed with protein, give you plenty of healthy fats and are low in calories but very satisfying so long you like eggs. They can be prepared in as many ways as your creativity allows and are also good ingredients for a wide range of healthy meals.
3. Lean Beef
Meat is often blamed for a different health problems, but there’s very little evidence to suggest that those claims are true. However, in scientific studies, unprocessed meats are by far some of the best sources of protein that you could possibly find. Lean beef is excellent at filling you up, it’s loaded with protein and there’s very little fat content which means from a calorie deficit point they are a better choice than fatty processed red meats.
4. Chicken Breast
Much like lean beef, chicken breast is packed with protein, low in calories and can be part of a wide range of meals to increase the protein content. The cooking method will also be important here, grill or stir-fry to keep the overall calorie content low.
Unlike salmon, tuna is lean and doesn’t contain fat. None. However, it’s packed full of protein and protein only. This means it's also low in calories. When you use canned tuna, aim for the one in water to keep it that way. Alternatively, you could purchase tuna steaks, though these are a little more expensive.
Nuts are perfect for snacking on. They contain healthy fats and are a well-known as a fat loss food that can help you feel satisfied. Just be careful because they are high in calories and are very easy to binge on! Aim to a handful per day or every other day maximum.
Although some fruits are high in sugars, natural sugars are fine for our body as long as they’re taken in moderation. Fruits like apples and bananas are great because they’re high in fibre and filling, but they are also higher in calories. Snack on berries to keep your sugar intake low but reap the benefits of the vitamins they contribute to your diet.
Soups are excellent for carrying flavour and helping you feel satisfied for a minimum amount of calories so long you cut the cream and stick to clear meat or blended vegetable recipes. Keep the toppings in bay too to make sure you don't overeat.
9. Leafy Greens
Be it kale or spinach, leafy greens are filled nutrients and are very low in calories. So low that you don't need to track them unless you eat pounds of them daily. Leafy greens contain plenty of vitamins, minerals and even antioxidants that lead to a healthier diet. Aim to consume at least 3-5 handful of green vegetables a day. That can include green beans, broccoli and asparagus.
10. Boiled Potato
Fries often get a bad reputation because they’re drenched in oil, but a simple boiled potato side is packed full of nutrients and surprisingly low in calories. They’re also extremely satisfying to your appetite, meaning they’re great to help you feel fuller after a meal.
Your diet doesn't have to be boring even when you are trying to lose weight, but it's important that you eat balanced meals that contain all macronutrients and a variety of vitamins and minerals.
Aim to include a handful of protein-rich foods in each of your meals, add 1-2 handfuls of vegetables and a cupped hand size of carbohydrates if you are trying to lose weight. Focusing on colors will help you include all types of vitamins and minerals too.
If you have questions, get in touch to see how we can help or point you to the right direction,