Weight problems are extremely common in the US. It is estimated that up to two-thirds of people are either overweight or obese. Unfortunately, this leads to a number of illnesses such as diabetes, heart disease, and arthritis. Here at Timeless Wellness Clinic in Pleasanton, CA, we can help you with a customized weight loss program that includes metabolic testing and long-term support.
One of the most effective ways of losing weight is changing your lifestyle habits. Once the providers at the clinic have found out more about your metabolism, they can help you come up with a safe weight-reduction plan that includes plenty of exercise and an improved diet. But what foods can help you lose weight more effectively? Today, we’ll have a closer look at what you should include in your diet and what you should leave out.
What Are the Best Foods for Weight Loss?
Often, people trying to lose weight consume very little food in an effort to shed their excess pounds quickly. But this triggers the body’s survival mechanism and causes patients to feel hungrier once their starvation diet ends. As a result, their weight often increases again, and they have to start from scratch. Fortunately, you can avoid this vicious cycle by choosing the right diet.
Carbohydrate-based foods like bread, pasta, or rice are good for providing you with instant energy, but you often feel hungry again soon after a carb-heavy meal. On the other hand, people who eat a diet rich in proteins tend to stay fuller for longer. For this reason, foods like beans, nuts, and eggs are great for losing weight. Similarly, eating fruits or vegetables before a meal can significantly reduce a patient’s calorie intake.
Eating a protein-heavy diet doesn’t have to be expensive or restrictive. In fact, beans are one of the cheapest and most easily varied foods out there. What’s more, they provide your body with a host of vital nutrients. Aside from protein, which keeps you full for many hours at a time, they contain iron, potassium, magnesium, folate, and fiber.
Dried beans can be cooked in a variety of ways. Even if you eat them every day, you can vary your diet by making dishes such as bean stew, bean chili, three-bean salad, bean dip, baked beans, and black bean soup. Before trying out a new recipe, check the salt, sugar, and butter content. The best dishes are low in these unhealthy substances.
Everyone deserves a treat, and you shouldn’t have to stop eating desserts just because you are losing weight. But make sure to choose your sweets wisely, so you don’t put your diet at risk. Dark chocolate is a great choice because it is healthier than its milky counterpart, and it causes you to feel fuller. In fact, a recent study has shown that people who ate dark chocolate consumed 15% less pizza later than those who ate regular chocolate.
In addition to making you feel full, this food contains fiber and a number of vital minerals. What’s more, it is a great source of antioxidants, so it helps your body to remain free of toxins. In small quantities, dark chocolate can be an excellent addition to your diet.
Everybody knows that vegetables are a good food for weight loss, but many patients complain that they don’t enjoy eating them, especially since they are told not to add butter. Fortunately, there are several ways to include vegetables in your diet. If you like dishes such as mac and cheese, why not puree some cauliflower and zucchini and add them to the sauce? You’ll barely taste them, but the number of calories in your food will be reduced significantly.
That way, you can eat the same amount as before and lose weight at the same time. Additionally, researchers believe that people who start their meals with a healthy vegetable soup eat less overall. You can tailor your soup to your individual tastes by adding your favorite spices and flavors.
Nuts are high in fat, fiber, and protein, so they make excellent snacks. Eating even a small quantity of nuts can make you feel full for several hours, so you won’t feel the need to eat again until it’s time for your next meal.
Additionally, this food contains many vital nutrients, so people who eat nuts regularly tend to be healthier than those who choose carbohydrate-based snacks. As with other foods, you should only eat to the point of satiety. Nuts are dense, and you won’t need to eat many to feel full.
You might have heard experts recommend you consume at least five servings of fruit and vegetables per day. But not all forms of these foods are equally good for people looking to lose weight. Juices can be very tasty, but they contain a lot of sugar and calories. Instead, you should opt for 2-3 whole fruits per day as well as several servings of vegetables.
Apples, pears, and other fruits blunt your appetite because they contain more fiber than juices and because you have to chew them. Your brain recognizes that you are having something substantial and as a result, you may feel full after just one serving. To reduce your total calorie intake without starving yourself, you should consider having some fruit before your meals.
A particularly good option is the grapefruit, especially if you have diabetes. Eating just half a grapefruit can help you lose a lot of weight in a relatively short time period. In fact, participants in a recent study shed 3 1/2 pounds in three months by making this simple lifestyle change. The primary reason for the grapefruit’s effectiveness is that its juice and flesh make you feel full, so you consume less during your meals.
If you have a medical condition that requires you to take certain drugs, grapefruit might not be a good option for you. Check with your doctor before eating this food, since it can interfere with medications like statins, anticoagulants, and cytotoxic drugs.
In the past, some healthcare professionals advised obese and overweight people to stay away from eggs because they contain a lot of cholesterol. But now it’s clear that eating one to two eggs per day is safe for most patients, and it can be a great way of reducing your weight. Because eggs are full of protein and very nutrient-dense, they make you feel full even if you only have one serving.
When preparing this food, it’s crucial that you don’t use a lot of butter or oil. To further reduce your calorie intake, you could boil your eggs and consume them with salt or mustard. Alternatively, you could slice them into your sandwich or scramble them for breakfast.
How Do I Know Which Foods To Consume?
As you can see, there are many good foods for weight loss. But how do you know which ones are appropriate for you, and how can you be sure that you are eating these foods in healthy quantities? The best way to learn more about your metabolism is to go to the local clinic and get tested. Your healthcare professionals can help you figure out exactly how much you should be eating and which foods are best for your body.
Additionally, the provider can examine your current diet and let you know which nutrients are missing. Many people struggling with obesity also have iron, magnesium, calcium, zinc, and Vitamin A deficiencies. Once you’ve learned more about how your body works, the providers at the clinic can help you come up with a meal plan and supervise you as you improve your lifestyle and ultimately achieve a healthy weight.
Achieve Your Dream Figure Now
Losing weight can be extremely challenging and require a huge amount of effort. Many people starve themselves in an effort to become slimmer, but this can be counter-productive and even dangerous. By including healthy foods like beans, vegetables, fruit, eggs, nuts, and dark chocolate in your diet, you can remain full for longer and safely reduce your total calorie intake.
If you’re looking to lose a large amount of weight, you should seek out support from the professionals at your local clinic. They can test your metabolism and create a customized plan that allows you to shed your excess pounds without putting yourself at risk. Message us now at Timeless Wellness Clinic in Pleasanton, CA to book your first appointment with our specialists. We will be more than happy to help you kick-start your weight loss journey.