You don’t have to take dieting to extremes to lose weight. By making some basic changes with what you eat, you can not only lose weight, but you can also improve your health. Various health issues, such as heart disease and type II diabetes, are caused by being overweight.
The information you will read here today is not hype, or a marketing gimmick. It is information based on well-researched science. While it is not a be-all, end-all to your weight loss needs, it will most certainly point you in the right direction.
What Foods to Avoid:
- Sugary Foods: Soft drinks, candy, and various other sweets are highly fattening. Due to how fast they are digested by the body, the body has very little time to actually utilize most those calories and as a result, the rest of the unneeded calories are stored as fat. Sugary foods are a leading cause of diseases such as cardiovascular diseases, diabetes, and obesity (along with the health risks associated with it).
- Trans Fats: These are fats that are chemically modified and extremely bad for your health. Most commonly found in highly processed foods, these types of fats should be completely avoided.
- Artificial Sweeteners: Not only have many of these calorie-free foods been shown to be unhealthy, but in addition, there have been countless independent studies that have shown that diets including artificial sweeteners actually fare far worse than if you consumed their sugary counterparts. There is a direct correlation with artificial sweeteners and obesity, as well as obesity-related diseases. The only substitute that has thus far proven to be effective has been Stevia.
- Foods Labeled “Diet” or “Low-fat”: The majority of these foods have fat replaced by sugars, making the concept of them being low-fat or “diet” absolutely worthless. Many have just as much overall calories as their regular counterparts. In some cases, they have even MORE calories. Don’t rely on companies looking to maximize sales of their products to be honest with you.
What Are Healthy Food Choices?
- Fish: A great source of protein, omega-3 fatty acids, and a variety of other nutrients, fish is a great food choice. Most are also very low in fat and fairly low in calories as well.
- Eggs: Another great protein source, eggs are very nutrient dense and a great food choice. Just be sure to moderate how many yolks you eat in one sitting, as the yolk contains both the fat and the cholesterol found in eggs.
- Meats: Chicken, turkey, lamb, and lean pork are good choices. Keep in mind dark meat from chicken and turkey contains much more fat than white meat. Also, beef is fine in moderation, but should not be consumed more than twice per week maximum due to its high fat content.
- Vegetables: They contain fiber, are usually fairly low in calories per serving, and are very nutrient dense. You should try to fit in vegetables whenever possible during meals.
- Fruits: While more dense in calories than most vegetables, fruits oftentimes have nutrients that are different than vegetables and as such, while vegetables should be prioritized over fruits, you should incorporate some fruit into your daily intake as well. Moderation is key here.