Which are the best weight loss foods?

The calories we get from the food we eat are very important because it acts as a fuel to keep our body working. The excess calories that we take in are converted into fat deposits or “reserved energy”. The fat deposits can be burned by doing regular workouts, sports, and any other activities that require energy.

However, because people are so busy with their job, family, and any other things as well as the preference of staying at home to relax during weekends, the excess fats are left unburned and accumulated overtime causing the person to gain weight.

 

Every 3,500 excess calories that we put inside our body allows us to gain one pound, and every 3,500 calories we burn shed off a pound. Since it is easier to control the amount of calories we put inside the body than doing intensive workouts to burn it off, this article aims to provide information on which are the best foods for weight loss.

There are a lot of diet programs available today; high protein diet, low calorie diet, low-fat diet, no-fat diet, low-carb diet, no-carb diet, water therapy diet, and even starvation diet. These diets could probably help you lose weight, however losing weight does not necessarily equal to being healthy. So, health professionals certainly agree on one diet, and that is eating a balanced diet.

A balanced diet is composed of a daily meal that contains the recommended amount of carbohydrates, protein, fats, calcium, and vitamins and minerals. If you want to lose weight, the adjustment happens on the amount of calories you take in everyday; eat low-calorie foods from all the food groups daily. You have to remember though that you should not go below more than 10%-20% from your daily recommended calorie requirement because your body needs energy to perform its physiologic functions like the blood circulation, respiration, and pumping of the heart.

Carbohydrates from whole grains

Carbohydrates from whole grains are important energy source; the less processed they are, the more nutrients and fiber they contain. Nutritionists recommend eating 6-11 servings from this food group per day. For example:

  Food   per 100 grams or 3.5 oz Calories Crackerbread 17 cals/slice Rice cake 28 cals/slice Ryvita Multi grain 37 cals/slice Porridge oats with water 55 cals Boiled potatoes 70 cals Boiled Noodles 70 cals Boiled Macaroni 95 cals Boiled Spaghetti 101 cals Pasta (wholemeal boiled ) 105 cals Brown rice 135 cals Rice (white boiled) 140 cals

Protein

Protein plays a major part in the building and repairing muscles. Lean muscles help in metabolism, thus resulting to faster weight loss. It is recommended to eat 2-3 servings of protein each day.

Food Calories per 100 grams or 3.5 oz Cockles 50 cals Mussels 90 cals Prawns 100 cals Cod fresh 100 cals Lobster boiled 100 cals Tuna tinned water 100 cals Crab fresh 110 cals Haddock fresh 110 cals Kipper 120 cals Trout fresh 120 cals Halibut fresh 125 cals

Vitamins and Minerals from Fruits and Vegetables

It is recommended to eat 2-4 fruit servings and 2-5 vegetable servings per day. The nutrients we get from this food group like fiber help in cleansing the body. Other nutrients like Vitamin C, Iron, and Folic Acid helps in making our body strong and healthy.

Food Calories per 100 grams or 3.5 oz Spinach 8 cals Cucumber 10 cals Celery (boiled) 10 cals Lettuce 15 cals Mushrooms raw 15 cals Tomato cherry 17 cals Courgette 20 cals Watercress 20 cals Leek (boiled) 20 cals Blackberries 25 cals Broccoli 32 cals Grapefruit 38 cals Apple 44 cals Kiwi 50 cals Banana 65 cals

Calcium

Try to have 2-3 servings of dairy products daily because it provides us with stronger bones and healthier teeth, thus helps in preventing osteoporosis and bone breakage when doing workouts or sports.

Food Calories per 100 grams or 3.5 oz Milk Soya 36 cals Milk skimmed 38 cals Yogurt reduced fat 45 cals Yogurt natural 60 cals Cottage cheese low fat 80 cals Cottage cheese 98 cals Fromage frais 125 cals

Fats

Eat fats in moderation as this contains very high calories. It is recommended to use low fat alternatives like non-stick cooking spray when cooking food. Avoid foods that are high in saturated fat as they raise the bad cholesterol level; instead eat fats that are high in monounsaturated which lowers the bad cholesterol.

Food Calories Non-stick cooking spray 0 calories Low Fat Mayonnaise Dressing 15 cals/tbsp. Fat free Ranch Dressing 48 cals/2 tbsp. Avocado 50 cals/30 grams Margarine 75 cals/tbsp. Canola Oil 120 cals/tbsp Extra Virgin Olive oil 125 cals/tbsp

Use the above as a guide in planning your daily meal. It is highly recommended to plan your meal a night or a week before so you can calculate the amount of calories you will take in ahead of time thus avoiding over consumption of calories. You may use free online food calculators in case the food you are planning to eat is not listed here. With commitment and discipline, you will achieve the lean and healthy body you always wanted in no time.

 

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