Weight loss occurs when you consume less energy (calories) than your body needs to maintain your current weight, which often involves improving food-related hormone levels and resting metabolic rate. Several variables, such as your size, age, body composition, and what you eat, can affect how many calories you burn.
To lose weight in a healthy way, you need to create a calorie deficit while meeting your needs for essential nutrients like protein, vitamins, and minerals. You also can’t starve yourself or feel deprived if you want your weight loss program to be successful.
First, it’s important to avoid ultra-processed, high-carb, high-fat foods that are rewarding and can cause you to overeat. But once you’ve eliminated those foods, what should you eat for the best results?
Many diets, including low-carb and others, include healthy foods for weight loss. These foods have several qualities in common that can make you feel satisfied and full, causing you to naturally consume fewer calories:
A high proportion of calories from protein:
Protein provides essential amino acids that your body needs, among other things, to build and maintain muscle.
Protein accounts for a sizable portion of the calories in healthy foods for weight loss. The protein percentage in a food indicates how much protein there is compared to how much fat and carbohydrates there are.
Why should protein be a top priority for healthy weight loss?
Prioritizing protein in a healthy weight loss plan is important for several reasons:
Satiety: Protein is highly satiating, meaning it makes you feel fuller for longer. Including an adequate amount of protein in your meals can help control hunger and reduce cravings, ultimately leading to a lower overall calorie intake. This is crucial for weight loss because it helps prevent overeating and snacking on unhealthy foods.
Muscle preservation: When you lose weight, both fat and muscle mass can be reduced. However, preserving muscle mass is desirable because it contributes to a higher metabolic rate and gives your body a toned appearance. Protein plays a crucial role in muscle synthesis and repair, so consuming enough protein during weight loss helps preserve muscle mass and minimize muscle loss.
Metabolic boost: The thermic effect of food (TEF) refers to the energy expenditure required to digest, absorb, and process nutrients. Protein has a higher TEF compared to carbohydrates and fats, which means your body burns more calories in the process of digesting and utilizing protein. By prioritizing protein, you can slightly increase your metabolic rate, potentially enhancing weight loss efforts.
Nutrient density: High-quality protein sources such as lean meats, poultry, fish, eggs, dairy products, legumes, and certain plant-based proteins offer a rich array of essential nutrients. Prioritizing protein ensures that you’re consuming these vital nutrients, including vitamins, minerals, and amino acids, which are crucial for overall health and well-being.
Body composition: While weight loss generally focuses on reducing overall body weight, the ultimate goal is often to improve body composition by decreasing body fat while maintaining or increasing lean muscle mass. Adequate protein intake supports this goal by promoting fat loss while preserving muscle, resulting in a more favorable body composition.
It’s important to note that while protein is beneficial for weight loss, a well-rounded and balanced diet is essential. Prioritizing protein doesn’t mean neglecting other macronutrients (carbohydrates and fats) or micronutrients. A holistic approach that includes a variety of nutrient-dense foods, along with regular physical activity, is key to achieving and maintaining a healthy weight. A registered dietitian or healthcare professional can offer you individualized advice based on your unique requirements and objectives.
The basics of healthy eating for lose weightÂ
If your goal is to lose weight, healthy eating can play a crucial role. Here are the basics of healthy eating for weight loss:
- Caloric Deficit: You must consume fewer calories than your body expends in order to lose weight. This can be achieved by creating a caloric deficit through a combination of diet and physical activity.
- Portion Control: Pay attention to portion sizes and practice portion control to manage your calorie intake. Use smaller plates and bowls to help control portions visually.
- Balanced Diet: Focus on a balanced diet that includes a variety of nutrient-dense foods. Put fresh produce, lean proteins, whole grains, and healthy fats on your plate.
- Increased Fruit and Vegetable Intake: Include plenty of fruits and vegetables in your meals. They are low in calories, high in fiber, and provide essential nutrients while helping you feel full.
- Lean Protein: Choose lean sources of protein such as chicken, turkey, fish, tofu, beans, and legumes. Protein helps to keep you satisfied and supports muscle
