Weight loss is not about starving yourself but about eating healthily and choosing foods that support weight loss. Nutritionists recommend focusing on four types of foods that provide fiber, protein, complex carbohydrates, and healthy fats. It’s also essential to watch the calorie content of meals: to lose weight, we should maintain a slight calorie deficit. It is generally said that an average person should reduce their daily calorie intake by 600 kcal. This results in a daily target of around 1,900 kcal for men and 1,400 kcal for women.
Why Fiber?
Fiber is a food component that isn’t metabolized by the body but has another important role: supporting the digestive system. Soluble fiber helps us feel full faster, reducing portion sizes, while insoluble fiber improves bowel function. Foods high in fiber are often low in calories. The best sources of fiber are vegetables, fruits, legumes, whole grain bread, oatmeal, chia seeds, and flaxseeds. Other sources of fiber and complex carbohydrates include brown rice, quinoa, and air-popped popcorn.
As researchers from the Department of Nutritional Sciences at Pennsylvania State University (USA) write, "Consumption of a low-energy first course increases satiety and reduces energy intake from the meal. Eating a larger portion of low-energy food at the start of a meal can be an effective weight control strategy."
Lean Protein
Protein is one of the most important nutrients that should be on our plates. It not only keeps us full and speeds up metabolism but also ensures that during weight loss, we replace fat with muscle mass. However, it’s essential to choose lean protein sources. If you're having meat, it’s best to opt for chicken, turkey, or lean beef. Avoid processed meats, which are often unhealthy, containing high amounts of fat, salt, and preservatives. Excellent sources of animal-based protein include eggs, low-fat dairy, and fish. Protein drinks like yogurt or kefir are also good choices. Plant-based protein can be found in foods like tofu and legumes.
Healthy Fats
Omega-3 fatty acids help reduce visceral (abdominal) fat. These can be found in fish like salmon, herring, sardines, mackerel, and anchovies. Healthy fats are also present in cold-pressed oils, particularly olive oil and canola oil, which are great for drizzling over salads. Cold-pressed oils retain most of their beneficial properties. Walnut oil has a favorable balance of omega-3 and omega-6 fatty acids. Other oils, like sunflower oil, flaxseed oil, and grape seed oil, are also beneficial for health. These oils are not meant for frying but for seasoning dishes. Other excellent sources of healthy fats include avocado and nuts.
