If I had a penny for every time someone asked me: what do I eat when trying to lose weight?! Clients have told me the amount of information on weight loss is overwhelming, but still unhelpful at the same time. Not to mention the process itself. Losing weight can be difficult, but eating the right foods can make it easier. The key to successful weight loss is filling up on nutrient-rich, low-calorie foods that provide your body with essential vitamins and minerals while helping you feel full longer.
Eating healthy doesn’t have to mean depriving yourself of delicious meals – there are plenty of nutritious options that taste great and help you stay on track with your diet goals. Below, I share key tips on some filling food choices for those looking to lose weight in a safe and sustainable way.
1. Fruits and Vegetables
One filling option for those wanting to lose weight is fresh fruits and vegetables. Fruits and veggies seem like an obvious choice, but many people overlook the importance of increasing their intake of these foods when trying to lose weight. Fruits such as apples, oranges, pears, berries, melons and grapes are packed with vitamins A and C which help boost immunity levels as well as providing fiber which helps keep hunger at bay for longer periods of time.
Vegetables like broccoli, cauliflower, spinach and kale are also excellent sources of fiber as well as a wide range of other vitamins including calcium for strong bones. And with so many options for preparation, fruit and veggie meals don’t have to be boring or unpleasant. Fruit smoothies, roasted veggies and veggie-stuffed proteins are just some choices to add to a filing diet when losing weight.
2. Lean Proteins
Another filling option when trying to lose weight is lean proteins. Lean proteins are an important part of any diet plan because they provide essential amino acids which help build muscle mass while simultaneously helping to maintain a healthy metabolism. Examples of filling lean proteins include grilled chicken breast, turkey breast slices, eggs, cooked salmon fillets, tuna steaks/cans and low-fat cottage cheese.
3. Healthy Fats
Healthy fats should be an important part of any diet plan when trying to lose weight. Healthy fats are filling and can help keep you satiated for longer periods of time, thus helping to reduce cravings and overeating. Examples of filling healthy fats include avocados, olives, nuts such as almonds or walnuts, nut butters like peanut butter or almond butter, olive oil and coconut oil. Eating these healthy fats in moderation can provide essential fatty acids that your body needs while also providing a sense of fullness after meals.
4. Complex Carbohydrates
Incorporating complex carbohydrates can also contribute to success when losing weight. These filling foods provide energy and help keep you satiated for longer periods of time, thus helping to reduce cravings and overeating. Examples of filling complex carbs include quinoa, oats, sweet potatoes, brown rice and whole grain breads/pastas. Eating these complex carbs in moderation can provide the body with essential nutrients while also providing a sense of fullness after meals.
When it comes to losing weight, the key is not only cutting calories but also filling up on nutrient-dense foods that keep you satiated. Eating filling meals and snacks throughout the day can help keep your appetite in check and prevent overeating. Stick to the food groups listed above and successful weight loss is easily attainable!
By: Brittney Anderson
