Just because you are busy it does not mean you should let yourself go! And is there a better time to lose weight than right now? You might think losing pounds means more exercise right?
Wrong! The majority of weight loss comes from eating healthy.
It’s hard to lose weight in this generation of ‘Healthy Eating’, countless different types of diets have been thrust in our faces. For example, we have the paleo diet, the Mediterranean diet, the Atkins diet, Weight Watchers, Jenny Craig and so on.
It can be difficult trying to follow along and keep up. What counts as healthy food? What should you be eating? How much of this should you eat?
It can all be overwhelming, even for the experts!
To calm the confusion a little, here are some staples that should always be included in your diet every day. By eating these healthy foods that contain the macro-nutrients and micro-nutrients that your body desires. You will improve how you feel and how you look on a daily basis. These are the healthy foods you should be eating every day for weight loss.
This basic breakfast has become a staple in the diets of fitness fanatics. Plain and simple, yet packed with health benefits. This carbohydrate source is possibly the healthiest grain on the planet. It is also considered to be the best carbohydrate source for those looking to lose weight as it is one of the most filling forms of the macro-nutrient.
Often why it is recommended to eat at breakfast, in the form of oatmeal or porridge, to get you through the day. Oats, like many others on this list. Have been shown to reduce LDL cholesterol levels as well as help to regular blood sugar levels and improve insulin sensitivity.
Making it a must have for those with type 2 diabetes and those who struggle with their blood sugar levels. Having half a cup of oats every day can drastically improve your health with the fiber, the nutrients, and the antioxidants that it contains, so what are you waiting for.
Berries are very good for you, and not only because they’re one of your five a day. They are high in antioxidants and help to fight chronic diseases. Not to mention the fact that, unlike some of the above healthy foods, these are very tasty and appealing to the palate.
So why not add some of these delicious super-fruits into your diet?
For example, in one cup of blackberries, there are a huge 7 grams of fiber, supporting digestion and increasing satiety. And these berries have also been shown to reduce the risk of cardiovascular disease. Not only that, but they are also packed with vitamins, such as vitamin A and C; and minerals, such as calcium and iron, to improve your body’s functions and overall health.
Berries have some of the highest antioxidant levels of any fruits you could eat. Providing health benefits such as cell protection from free radicals as well as reducing your risk of heart disease. Like all the healthy foods listed above, berries are also high in fiber. Meaning these tasty little treats actually reduce hunger and support your digestive system, getting rid of waste substances from your body.
The nutrient content in this healthy food is one reason alone why you should eat them every day, with a high content of Vitamin C, Manganese, Copper and Vitamin K to name a few. And all for a very low number of calories as well. So, if your looking for a delicious, nutrient-dense, healthy food to include in your everyday diet, look no further than a cup of berries.
Many are aware they should eat nuts for a healthy, balanced diet. However, they are unsure which ones they should eat, and the quantities in which they should eat them. By far the best nut to consume for a healthy diet are almonds. Not the salted kind though, they contain way too much sodium! Plain almonds are the way to go, rich in nutrients, fiber, and protein; they are a healthy food that you should be eating every day.
If you are looking to lose weight, then look no further than almonds.
These nuts are high in healthy fats and protein, meaning they stave off the hunger attacks and lead to reduced appetite. A number of studies support this statement with one showing that participants. Who ate a handful of almonds a day lost more weight and reduced their weight circumference significantly more than those on a nut free diet. As well as weight loss benefits, these nuts also contain high amounts of vitamin E, an antioxidant which builds up in cell membranes and prevents oxidative damage to these cells.
Studies have supported the claim that having a high vitamin E content in your diet can lead to reduced risk of heart disease and Alzheimer’s. The health benefits of almonds are incredible, providing a lowered cholesterol, lowering blood pressure and supporting blood sugar control. These nuts really are a superfood!
Packed with fiber, these healthy little seeds should become part of your everyday diet.
Their fiber content will make sure your digestive tract will run smoothly and will also increase your satiety when you consume them. However, despite containing all this fiber. It’s the antioxidant qualities of chia seeds that is what makes this healthy food popular and recommended by experts.
These antioxidants fight molecules that damage your cells and increase your risk of cancer as well as also helping with anti-aging.
These tiny little seeds also contain a good amount of high-quality protein which has been proven to reduce craving and leave you feeling fuller for longer. Making it food that can also support weight loss in addition to a healthy source of nutrients.
This healthy food has been shown to reduce the risk of heart disease which a massive 610,000 people die from in the USA every year. Including these seeds, in your diet, every day could reduce this shocking statistic and will prevent you from suffering the same fate. There are several simple ways you can get these into your diet; you can add them to a drink or yogurt and you won’t even notice they are there.
But you will notice the health benefits they provide.
Yes, these leafy greens should be a staple of your healthy diet. So, if you can find a way to fit them in, you definitely should.
Here’s why: These two leafy greens are dark green meaning they contain more chlorophyll and packed more densely with nutrients. These nutrients include Vitamin K, which supports bone growth and is also good for the heart and lungs. Vitamin A, which helps to maintain skin function, giving you better-looking skin and also supports the production of red blood cells.
And these dark green vegetables also contain copper, which is healthy for the metabolism, crucial for those looking to lose weight but also for those who want to maintain a healthy weight. You can blend this into a smoothie or have a salad, but whatever way you want to fit these greens into your diet, they are a healthy food that you cannot afford to miss out of your healthy diet.
If you’re looking for a healthy carbohydrate source, look no further than the sweet potato. These orange spuds are filled with micro-nutrients to improve your health. In just one potato, it contains 400% of your daily recommended vitamin A, making it very nutrient dense whilst containing fewer calories than a regular, white potato.
This complex carbohydrate takes longer to break down and digest than its simple carbohydrate counterpart, leaving you fuller for longer and reducing the chances of snacking during the rest of the day. It has a high fiber content and has heavy links with reduced blood sugar and insulin levels, important for those who suffer from diabetes.
Sweet potato is often overlooked as a healthy food but provides great health benefits and is easy to make as it can be done in a microwave if you’re in a rush. With lots of different recipes available, you can include it in your everyday life without it becoming repetitive or boring. For those looking to lose weight or simply to include more nutrients in your diet, the sweet potato is the perfect carb for you.
Firstly, in one large-sized egg, you will find around 7 grams of protein, with 6 grams of fat and minimal carbohydrates. Not only does an egg contain a lot of protein, but it also contains high-quality protein. This is measured by the different types of amino-acid chains found in the protein source.
In eggs, these chains are found in the correct ratios to make it the most effective source of protein. This is great for your body’s recovery, muscle repair and skin repair.
For those of you looking to lose some weight, eggs can be phenomenally effective as well, containing a good protein and healthy fat content, this keeps people feeling fuller for longer, supporting your dieting efforts. Furthermore, the micro-nutrients that are found in the yolk of the egg are great for supporting your body functions.
Read more: Foods To Eat And Avoid On An Empty Stomach!
In one large-sized egg, you will find small amounts of almost every vitamin and mineral recommended in your recommended daily amount. The vitamins found in the highest quantities include; Vitamin B12, Vitamin A, and Selenium to name a few. All this from just one egg. And the best part of eggs; are the many different ways you can make them! Depending on how you feel, you could have them scrambled, over easy, sunny side up, etc.
This makes them the ideal healthy food you should eat everyday.
Foods You Avoid
You may have totally good intentions of trying to boost your protein intake and keep your diet low-carb, but if you’re getting your protein from the wrong sources, it could actually backfire and cause you to gain belly fat. Try to stick to lean proteins like fish, chicken, and turkey, and stay away from fatty cuts of red meat.
Sugar has plenty of negative effects on your body, so it’s really no surprise that it’s also been linked to excess belly fat. Avoiding sugar forever is obviously going to be difficult (you gotta treat yourself every now and then), but try to limit the amount you consume on a daily basis, and watch out for sugar in unexpected places, like yogurt, juices, and coffee drinks.
Though red wine does have health benefits, unfortunately, calories from alcohol are partially stored as belly fat, so, like all good things: moderation.
You probably know that packaged, processed foods are bad for you because of the high amounts of sodium and sugar they contain, but there’s another reason to avoid them: They often contain added trans fats. Trans fats help extend the shelf life of foods, but they also cause inflammation and excess belly fat.
You don’t have to go low-carb to be healthy, but you do have to choose the right carbs. Refined carbs that are low in fiber and nutritional value have been shown to increase belly fat, while high-fiber whole grains can actually reduce it.
There’s no love greater than our love for all things cheesy, but because it can contain saturated fat, eating too much of it can definitely show up in the place you least want it to your stomach. But since a life without cheese is just not one worth living, eat it in moderation and offset cravings with healthy fats found in salmon, oil, and walnuts.
Milk & Dairy
Whether or not you were born lactose intolerant, as we age, many people begin to have difficulty digesting the lactose in dairy products, which can then upset our digestion, aggravate our stomachs, and cause chronic gas and bloating. In addition, full-fat dairy products can also lead to belly fat, when eaten in excess.