With many different recommendations out there for what to include in a weight loss diet, it can become confusing as to what to select when picking out your meals.
A nutritional therapist has shone a light on the issue and has simplified what foods to have into four groups.
Nutritional therapist, Deborah Grayson, explained to people what they should be focusing on eating and how to approach a weight loss journey.
She said: “The key to healthy weight loss is to think of it more as adopting a healthy long-term eating plan as opposed to a restrictive eating regime. Making sustainable changes is a good start to your weight loss journey and eating three well-balanced meals with minimal or no snacking is key. Combining better food choices with some regular exercise can accelerate your weight loss.”
The nutritionist advised eating more protein-rich foods and healthy fats
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Deborah said as a priority, slimmers need to include protein in their diets as it is essential for the body.
She said: “Eggs, lean meats and pulses are all an important part of a balanced diet to support weight loss. A higher amount of protein is recommended only if doing lots of exercise.
“A minimum of 25g per meal is a reasonable starting point. As well as providing the body with what it needs to function, protein helps with satiety and controlling appetite.”
Other sources of protein people can opt for include fish, tofu, nuts and seeds.
The expert advised including fibre in your diet, such as oats and brown rice which can not only help with weight loss but with heart health too.
“Some 30g of fibre per day is recommended and it can help with appetite control and also control sugar spikes and prevent type 2 diabetes,” said Deborah.
The third type of food weight loss enthusiasts should aim to add to their diets is healthy fats. Approximately 10 to 20 per cent of food intake should include healthy fats including, oily fish, salmon, nuts and seeds, avocados and olive oil.
“Healthy fats are essential for hormone production and can help reduce inflammation. Healthy fats play a key role in signalling the brain to let it know that you are full and to stop eating,” explained the nutritionist.
The nutritionist recommended having non-starchy vegetables in a weight loss diet
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Including vegetables in a weight loss diet is the fourth type of food Deborah recommended, but she focused on having non-starchy vegetables.
She said: “Eating vegetables especially cruciferous vegetables such as broccoli, cauliflower, spinach can help with weight loss as an important source of fibre.
“They also have much lower calorie levels and can be eaten freely to help you feel more satisfied. Approximately half of your plate should be low-starch vegetables and this will also provide important nutrients essential to health.”
People have also recently been told the food type to include in their diet when having breakfast.
