Planning out your food and exercise regime is an essential part of losing weight. The key to losing weight is to burn more calories than you consume and this means being aware of the types of foods you are eating.
Essential Foods for Healthy Eating
If you want to build and keep muscle then protein is an essential part of your diet. Try and get 3 servings of protein everyday but be aware of sugar, fat and cholesterol levels in these types of foods as they are often high. Poultry, egg whites, fish, lean meat and legumes are all great sources of protein.
Whole grains are great for energy and an excellent source of fibre; just make sure that you’re not eating unhealthy grains such as sugary cereals, white pasta, white bread or white rice. Swap these for porridge, whole wheat bread and pasta, and brown rice.
Fruits and Vegetables
Packed full of vitamins, minerals and essential nutrients, fruits and vegetables are consumed during weight loss health plans because they are lower in calories, fat and sugar than processed foods. Aim to have 5 portions of fruit and vegetables per day for a more wholesome diet but remember that some fruits are high in sugar so eat these in moderation (i.e. strawberries, grapes or pineapple).
We have all been taught from a young age that calcium found in dairy is good for our bones, and it’s true! Just remember that some products are full of fat so always opt for the low fat choices to benefit from the calcium but also to keep the fat count low.
Contrary to popular belief, fat doesn’t make you ‘fat’. In fact there are two main types of fat – unsaturated and saturated fats. You can eat some products that contain fat, just don’t go overboard with it. Go for low fat dairy, unsaturated cooking oil and carefully select products with lower sat fat quantities.
Foods to Avoid
The foods that are high in saturated fats are going to be the main culprit for weight gain or fat loss prevention. For this reason, you should AVOID these foods if you’re serious about losing weight and eating healthily:
- Full fat milk
- Fatty meats e.g. sausages
- Sour cream, crème fraîche, ice cream and cream
- Packets of crisps
- Biscuits, pastries and cakes
- Chocolate and candies