Maintaining a healthy weight is an important goal for people of all ages. Carrying extra weight can put you at a higher risk for numerous health problems, including heart disease, high blood pressure, and diabetes. If you are trying to lose some extra pounds, here are a few foods that can support your weight-loss journey.
- Lean protein
Proteins are your body’s building blocks for muscle and tissue growth, as well as creating hormones that regulate appetite and sleep. They are also an important building block for bones, skin, and blood. But lean proteins are also high in amino acids that limit your appetite and enhance the feeling of fullness. Some excellent sources of lean protein are eggs, fish, lean meats, nuts, and seeds. Studies have also shown that eating breakfast high in protein can help curb cravings throughout the day.
If you’re looking for a high-quality protein that has the added benefits of being rich in calcium, healthy fats, iron, magnesium, and potassium, try Greek yogurt or cottage cheese. Low-fat dairy products also contain probiotics that can help support a healthy digestive system. Other great sources of lean protein include seafood such as salmon and other fatty fish like mackerel and herring, poultry, pork tenderloin, and grass-fed beef or bison.
- Eggs
Eggs are a low-calorie source of protein and contain the highest quality form of protein of any food. The yolk contains vitamin A, which helps maintain good vision and supports healthy hair and skin; the egg white is high in protein for muscle development; and both the white and the yolk each contain vitamin B2, which helps break down fat, carbs, and protein to release energy. They also contain iron to support red blood cell production in the body.
- Vegetables
Eating vegetables is a simple way to ensure your body gets the nutrients it needs. Vegetables are high in fiber and low in calories which helps you feel more satisfied after eating them. They also provide vitamins and minerals that can improve your overall health, such as vitamin K for bone health and vitamin C for immune health.
Some vegetables can even help support your weight loss efforts, such as broccoli. When you eat a high-fiber diet, it can slow down digestion, making you feel fuller longer. Slower digestion can also prevent spikes in your blood sugar which can help to prevent cravings for high-calorie foods. So add these low-calorie options to your meals to help you feel full without adding a lot of calories.
- Avocados
Avocado is a fruit that has a creamy texture and a very rich flavor. It is very good for weight loss because it has a lot of fiber which makes you feel full for a longer period of time. Fiber also helps your digestive system function better. Also, the fact that avocados have a lot of healthy fats helps you feel satisfied longer.
- Nuts
Nuts are a great source of fiber and protein. They are also very healthy for you, and they keep you full for a long period of time. They are great for snacking on when you are hungry and need something to hold you off until your next meal.
- Apples
Apples are an excellent source of fiber and vitamin C. One apple has about 4 grams of fiber, so eating an apple a day can help you maintain digestive health and improve regularity. Vitamin C is an important nutrient that your body needs to produce collagen – a protein that supports healthy skin and bones. Collagen also helps with wound healing and tissue repair. When consumed in moderation, this super sweet fruit is a great addition to any weight loss plan!
- Berries
Although all berries are healthy, some are better than others for aiding in weight loss. Raspberries and blackberries top the list as they contain the highest amount of fiber. On average, a cup of raspberries has around six grams of fiber, while a cup of blueberries has only four grams, making them slightly inferior for weight loss. Other berries, such as strawberries or cranberries, are also valuable in a weight-loss diet but contain less fiber than raspberries. Fiber fills you up without adding too many calories to your daily intake, so it’s important to fill up on fiber-rich fruits like berries to help you lose weight.
- Yogurt
Greek yogurt boasts an impressive amount of protein per cup (24 g), which helps to keep hunger at bay. The probiotics and calcium in plain greek yogurt also support healthy digestion. Greek Yogurt is made with all-natural ingredients and no added sugars. Be sure to look for the Greek-style version of yogurt as opposed to the regular or low-fat version that is loaded with sugar and other additives. Try adding fresh fruits, granola, and nuts for a delicious breakfast on the go!
- Salmon
Salmon is rich in omega-3 fatty acids, which are heart-healthy. It’s also high in vitamin D and B vitamins, making it great for a healthy metabolism. A serving of salmon can be between 3-6 oz, depending on the cut. For optimum health, try to eat fish at least twice a week. Try adding fresh or canned salmon to salads, sandwiches, pasta dishes, breakfast burritos, and more!
- Water
Your body also needs plenty of water to function properly. Water helps flush out toxins from your body, improves digestion, and helps you feel fuller for longer periods of time. Drinking water before a meal can help curb your appetite and prevent you from overeating at every meal.
When trying to lose weight, it’s also important to find a routine that fits into your daily life to prevent yourself from getting discouraged when you cannot stick to a strict diet. Introduce new foods gradually and allow your body to get used to a new diet instead of trying to completely change everything all at once. This can help prevent feelings of deprivation that can lead to binge eating and other unhealthy habits. Making small dietary changes can have huge impacts on your health and weight control.
Eating a diet low in fat and high in fiber and protein is optimal for losing weight and maintaining a healthy weight for the rest of your life. Diets that are high in fat tend to slow the metabolism down and lead to weight gain, whereas diets high in protein help build muscle which burns more calories at rest. Adding lots of vegetables and fruit to your diet provides your body with a plethora of vitamins and minerals while also being low in calories. Fruits and vegetables add volume to your meals while providing high amounts of nutrients that fuel your metabolism to burn more calories throughout the day.
Please reach out to our practice in Wyandotte, MI, to have a consultation with our doctor, Dr. Abrahamson. Please call us at (734) 287-3000 or schedule an online consultation, and we’ll guide you further.
