ActiveMan
No Result
View All Result
  • Health & Fitness
  • Style
  • Living
  • Culture
  • Health & Fitness
  • Style
  • Living
  • Culture
No Result
View All Result
ActiveMan
No Result
View All Result

ActiveMan » Healthy And Nutritious Food You Can Eat While Trying To Lose Weight

Healthy And Nutritious Food You Can Eat While Trying To Lose Weight

byStaff Writer
inHealth & Fitness
Reading Time: 7min read
health weightloss
Share on FacebookShare on Twitter

So, you trying to lose weight? You’re probably wondering where to start.

Is it better to go on a low-calorie diet? Or should you instead focus on eliminating certain types of foods? 

And how many calories to eat, what foods to cut out? Is it all about diet, or is exercising enough? 

All these are valid questions, especially considering all the contradictory information you’ll find around you.

Here’s the deal. Nutrition is key when losing weight. No matter how much you work out, you cannot out-exercise a bad diet. Calories in vs. calories out are important, but it is not all there is. 

In this article, I will tell you all you need to know about nutrition for weight loss so that you can create a diet that helps you see results in no time.

Nutrition for Weight Loss

How many calories to eat?

Finding the right number of calories you need to eat is crucial to any diet. But don’t make the mistake to think that the less you eat, the better.

You need to take into account your basal metabolic rate, which is the amount of energy you consume simply by existing. 

Of course, you are burning more calories than that through daily activities and exercise. (1,2)

There are several calculators online where you can see what your basal metabolic rate is and how much to eat to lose weight. 

Be mindful not to starve yourself, as that can have a very detrimental effect on your health.

Principles of a good diet: moderation, variety, and balance

Moderation and balance need to be your focus if you want to lose weight. Usually, if someone tells us about moderation in diet, the first thing we think of is not eating too much. 

But, moderation also means not eating too little. It means making sure you don’t restrict a food group to the point where you are creating deficiencies in your body.

In other words, your diet needs have plenty of variety and balance. Remember: quality should always come before quantity. 

Getting 500 kcals from soda and cake will not have the same effect as 500 kcals from a balanced meal containing, for instance, chicken breast, sweet potatoes, leafy greens, and fruit. 

One will spike your blood sugar levels quickly and make them drop just as fast, leaving you hungry, irritable, and more prone to overeating. The other will keep you full for a long time and help you lose weight. (3)

5 Healthy Foods To Eat for Weight Loss 

Complex Carbohydrates

There’s this trend going around that says all carbs are bad. While a low carb diet may help you lose weight faster, you should keep in mind that carbs are your brain’s fuel.

Yes, you read that right! Your brain needs carbohydrates to function correctly. They also give you lasting energy and are high in fiber, vitamins, and minerals. 

So what do you do if you want to lose weight? You chose complex carbs! Need some examples? Here they are:

  • quinoa,
  • sweet potatoes,
  • lentils.

All whole grains and beans are also complex carbs, so you have a lot to choose from. You should aim to have about 25% of your plate made up of complex carbs. (4)

Citrus Fruits

Citrus fruits are rich in vitamins and minerals, but they have one more benefit: they help melt that fat away! 

Also, because they are high in fiber and water, they keep you full for longer. The result? You eat fewer calories without feeling hungry! 

Grapefruit, oranges, and pomelo are fruits you should include as often as you can. Try not to overdo it though. One serving a day – one fruit per day – will help you get closer to your goals.

Green Leafy Vegetables

Leafy greens should be another staple in your kitchen if you decided to lose weight. They should make up about half of your plate! 

They are very low in calories but packed with vitamins and minerals. Not only that, but they have been proven to reduce the risk of heart disease, obesity, mental decline, and high blood pressure. (5, 6)

Examples include:

  • kale, high in vitamins A, C, and K, lutein, and beta-carotene 
  • spinach, rich in folate, vitamin K, and more
  • Romaine lettuce, probably the most used type of leafy green in salads it helps reduce blood lipids, reducing the risk of heart disease. 

Healthy fats

Just like carbs, fats have been demonized for a long time. Remember that the detrimental statement “the fat you eat is the fat you wear”? If you still believe in it, let me bust that myth for you.

Consuming healthy fats can increase your metabolism, helping you burn more fat and lose weight faster. Also, unsaturated fats are beneficial for heart health. (9)

Some examples include:

  • avocado – half an avocado (or an entire smaller one) in your salad or even in a smoothie will keep you full longer;
  •  
  • raw nuts, such as cashews or almonds – you can have a handful as a snack to get your daily dose of healthy fats;
  • olive oil – used raw, as dressing for your salads.

Lean meats

The final foods on our list are lean meats, such as chicken breast or turkey breast. 

Beef tenderloin is also perfect for the red meat lovers, as long as you remember to eat it in moderation. 

They are packed with protein which helps build lean muscles and keeps you full longer. 

Lean muscles also burn more fat, especially belly fat! So make sure to have lean meats on about a quarter of your plate.

The Bottomline…

Trying to lose weight is not only about calories in, calories out. It requires moderation, variety, and balance.

And most importantly, you need to look more at the quality of foods and then at the quantity. 

Complex carbohydrates, leafy greens, healthy fats shouldn’t miss from your menu, just like lean meats, and citrus fruit.

If you want to take your diet to the next level, get more nutrition tips and find the most effective training gear for your home gym, check out our website for all this, and more.

ShareTweet
Previous Post

What to Eat for Weight Loss

Next Post

5 Natural Remedies for a Healthy Night’s Sleep

Related Posts

What Is A Side Stitch?

Side stitches, classified as exercise-related transient abdominal pain (ETAP). Ranging from a dull cramp to a stabbing pain, side stitches can quickly...

How many minutes a day should I walk

Walking for Weight Loss: Miles vs. Minutes A Day

"How many minutes a day should you walk in order to lose weight?" is a common question received by trainers....

7 Exercises To Burn Your Obliques

One of the most difficult muscles to hit are the obliques. Also known as pesky love handles or a stubborn...

Fitness Friendly Pozole Verde

A Fitness-Friendly Pozole Verde

We are always on the lookout for flavorful recipes that will satisfy the palate and preserve the waistline. In this...

Why Lupini Beans Are All The Rage This New Year

Lupini beans (also known as lupins) are becoming increasingly more popular. And with good reason. In addition to doubling the...

The Zercher Squat: Dangerous or Indispensable?

The Zercher Squat: Dangerous or Indispensable?

Athletes who have tried a Zercher squat fall into two camps: those who love it and those who hate it....

How often should you perform AMRAP?

How Often Should You Do AMRAP Sets in The Gym?

How we love the acronym; it saves time and bother and still communicates our message! And, for similar reasons, we...

Healthy rotini recipes

5 Healthy Rotini Recipes That Don’t Taste Healthy

No more feeling guilty after eating a big bowl of pasta. In this article, I will discuss the health benefits...

Look like this by following these tips

The Secret To Being Swole

It's bulking season, and you know what that means. Time to start lifting heaving to get buff, jacked, ripped ......

Load More
Health & Fitness

9 Ways to Keep Your Prostate Healthy

Health & Fitness

Can Arthritis Be Cured? What to Expect from Your Treatment

Relationships

10 Delicious Foods That Will Make You Horny

Style

How to Properly Bleach Your Beard

  • About
  • Disclaimer
  • Contact

© 2020 ActiveMan. All rights reserved. Registration on or use of this site constitutes acceptance of our Terms of Use and Privacy Policy. All the information on this website –activeman.com – is published in good faith and for general information purpose only. ActiveMan does not make any warranties about the completeness, reliability, and accuracy of this information. Any action you take upon the information you find on this website (ActiveMan), is strictly at your own risk. ActiveMan will not be liable for any losses and/or damages in connection with the use of our website. ActiveMan might get paid commissions on purchases made through our links to retailer sites. ActiveMan is a registered trademark of Placeful, Inc.

No Result
View All Result
  • Health & Fitness
  • Style
  • Living
  • Culture

© 2020 ActiveMan. All rights reserved. All images property of their respective owners. ActiveMan is a registered trademark of Placeful, Inc.