This quick list of good and bad foods for weight loss should help you make smarter food choices and speed up your progress on your quest to shed the pounds.
What foods are good for weight loss?
Trying to out train a bad diet can be an almost impossible task and that's why counting your macros is a great way to see fast results. However, if you aren't so strict on your diet or you're new to healthy eating, then counting all your macros can be a tough job. This quick list of good and bad foods for weight loss should help you make smarter food choices and speed up your progress on your quest to shed the pounds. Plus, its a simple idea; Steer clear of the bad foods and incorporate more of the good stuff!
People often restrict carbs and avoid fat completely during a weight loss diet but good fats are beneficial for your health. The Avocado is quite high on fats when compared to most foods, as they contain a whopping 20g of fat on average, but these fats are good monounsaturated fatty acids! These good fats speed up the conversion of fat into energy, boosting your metabolism. Avocados also help to stop spikes in your blood sugar, which discourages your body from storing fat and prevents cravings. Try mixing Avocados with chilli for a spicy and fat-burning boost.
Coconuts are a great source of medium chain triglycerides that increase the metabolic rate of the liver by almost 30 percent. Keeping the livers metabolic rate high is essential for the body's ability to burn fat. Try coconut flour, shredded coconut (which helps keep you feeling full) or Pure coconut oil.
Tomatoes are filled with Vitamin C and lycopene, which stimulate the body's production of the amino acid L-cartinine. This is good news for fat loss as cartinine speeds up the body’s fat-burning process.
4. Brown Rice
Choose Brown Rice over white rice, every time if you are on a diet. Brown rice is far more nutritious and unlike white rice, the vitamin E and fiber isn't stripped off during cooking. Brown rice also contains increased amounts of selenium, magnesium and manganese.
5. Chia Seeds
Chia seeds are becoming increasingly popular and you can usually find these tiny black seeds on the health foods/free from shelves of your local supermarket. Chia Seeds are great for weight loss as they help to prevent the absorption of fat, due to the high levels of alpha-linoleic acid (ALA) that they contain. Add a tablespoon to a shake or 0% fat natural yoghurt for a fat burning snack.
Pomegranates are high in polyphenols, an antioxidant that provides a boost in metabolism and reduces appetite, which is great for weight loss.
Chicken is usually the go to option for anyone who is trying to lose weight or strip fat but turkey beats chicken when it comes to lean protein. Turkey actually contains 2g less fat and 8g more protein per 100g than chicken.
When digesting proteins, the body uses more energy than it does when digesting fats or carbohydrates. Therefore, creating meals which consist mainly of lean protein sources like salmon helps to create faster weight loss. Salmon is also a great source of omega 3!
Broccoli is an immense plate filler during any weight loss diet. Broccoli contains less than a gram of fat and just 34 cals per 100g and lots of slow-release carbs to keep you fuller for longer.
Peppers may help you reduce body weight and overall fat levels, according to a recent study. Peppers contain capsaicin which causes the body to heat up and burn calories faster.
What foods should be avoided during weight loss?
Diet Fizzy Drinks
Anything that slows down or harms your metabolism is counter productive to dieting goals
and although fizzy drinks may say 0 fat, or be labelled as diet, they are packed full of Artificial sweeteners. This can keep sugar cravings at bay, but they also have a negative effect on your metabolism.
Rice cakes are low in calories and often contain no fat, which makes them a popular choice for dieters. However, Rice Cakes also place very high on the glycemic index (GI), which is the opposite of what you want during a diet phase. For example, sugar has a GI rating of 100 and rice cakes have a GI rating of 82!
You've made a positive food choice by selecting salad, so don't cheat yourself by going for the chicken Caesar salad. Even if you make salad at home, adding dressing can make the fat content of your salad explode! For example, 2 tablespoons of regular Caesar dressing totals around 18 grams of fat and about 170 calories.
Regular Starbucks Fraps
Yes a frap tastes great, especially as an afternoon pick me up but that split second decision to go for a Mocha Frap will add 410cals, 15g fat and a whopping 61g of sugar. Try opting for a metabolism boosting black coffee if you need a slim pick me up!
Ok, so not all processed foods are bad; Milk for example is a processed food. As is any food that has been altered from its natural state. We are talking about the heavily processed foods that you find in the freezer isle, at fast food restaurants and in the ready meal section. Processed foods can often be quick and easy to prepare, which makes them an attractive option when the hunger kicks in. The problem here is that the nutritional value is often sacrificed in a bid to keep costs low. Typically processed foods are high in fat, sugar and salt. Therefore, we recommend that you don't eat anything that you haven't cooked yourself when it comes to your main meals. A stir fry using coconut oil, turkey and veg is a good clean option and takes just 10 to 12 minutes to cook. Keep an eye out for quick healthy meals and you will be cooking your way to a better body in no time! If you don't have any time to cook, try a meal replacement shake like Performance Diet Whey to ensure that you get a lean hit of protein with added fat burning power.