Here are some best food recommendations to ensure continued weight loss success process and reach your weight loss goal. The most important rule is still only eat when you are hungry and stop eating when you are full, regardless of selected foods quality.
- Reflect the concept of energy density.
- Make sure that you do not have to control excessively what you eat.
- Make sure that you do not need to calculate the calories.
IMPORTANT: weight loss should not exceed 1 kg (2 pounds) per week. We advise you to proceed without haste and test each recommendation.
Best Recommendations For Weight Loss:
The best way to lose weight – and maintain a healthy weight – is to increase the consumption of satiating foods, according to the concept of energy density.
Emphasize foods with low energy density!
Healthy eating and physical activity: an inseparable couple. What type of physical activity would you enjoy to help you maintain your long term weight?
It is to choose foods that contain a small amount of calories compared to their volume: fruits, vegetables…Rich in fiber, water and nutrients, these foods occupy an important place in the stomach when ingested, thus they contribute to satiation.
Favoring foods with very low or low energy density is one of the best recommendations for weight loss because they are the best appetite suppressants and makes us feel satiated without consuming a lot of calories.
Without insisting on calorie foods, you should know that it is the fat that provide the greatest number of calories per gram: 9 compared to 4 for protein and carbohydrates.
In addition, fats, despite their high energy content, are less satiating than protein. To lose weight, fat should not exceed 30% of total calories.
It is therefore important to know the foods that contain too much fat and it would be better to not consume them regularly. By cons, it is not about to ban fatty foods.
Focus on protein:
To reduce calories easily, we need to eat foods with high satiation. Proteins are the consistent part of a meal. They are very important for a balanced diet because they are one of the most satiating foods and provide a stable energy (unlike sugars).
They act as the cruise control found on some car models. Consuming them at each meal, in the morning, help to supply energy to the body and reduce cravings. To lose weight without starving yourself, proteins should represent at least 20% of total calories.
Some best recommendations foods rich in protein:
1. almond, hazelnut, cashew…
5. lean meat.
7. soy beverage.
8. milk, yogurt, cheese.
9. nutritional yeast.
Best weight loss tips:
Dietary fiber foods are the best recommendations to weight loss! They act in two ways to reduce appetite and promote calorie control. First, they slow the absorption of sugar in the blood. Moreover, they swell by absorbing the water!
To control weight by a healthy diet, it is recommended to consume 25 g to 35 g of fiber per day. This can be done easily: 3 fruits, 4 vegetables, 5 whole grains. By adding some nuts and seeds, you will have more.
Tips to Increase fiber intake!
- For bakery products (Flour, bread, bagels, crackers…), always choose the version with whole grains!
- Do it yourself and keep a little pulp to mix with the juice at the end.
- Add chopped nuts and seeds (sunflower, sesame, flax coarsely ground…) In yogurt, pudding and homemade muffins.
- Add legumes (white or red beans, chickpeas, etc.). Salads and vegetable soups.
- Consuming an adequate servings of fruits and vegetables.
It is important to achieve the recommended servings of fruits and vegetables because they are low in calories and full of antioxidants, fiber and water.
A serving is:
- ½ cup of fruit juice with no added sugar!
- ½ cup of vegetables!
- 1 ½ cup fresh!
- 1 cup salad!
Best recommendations for weight Loss: Drink plenty!
Liquid can not only fill the stomach! It also moisturize your body and support the process of cleaning and promoting chemical reactions. Liquid, we mean:
- Water (source, tap, bottled).
- Herbal teas.
- Milk and soy beverages.
- Natural fruit and vegetable juices.
- Tea and coffee.