Are you tired of fad diets and counting calories, grams or points? The good news is that you can lose weight without giving up real food! If you’re looking to lose weight, it’s essential to focus on eating real, whole foods instead of relying on processed, low-calorie options. Not only do these foods provide more nutrients, but they’re also more satiating and less likely to leave you feeling hungry and deprived.
Nutrient-dense foods are those that are high in nutrients and low in calories. They take longer to digest than processed foods, particularly foods that are made up of simple carbohydrates. They provide long lasting energy and promote satiety, that feeling of fullness and satisfaction after a meal. Here are the top five ways to lose weight with real food:
Focus on Protein
Protein is the most satiating macronutrient. Including protein with meals and snacks changes the level of satiety hormones produced by our bodies, including the hunger hormone ghrelin and peptide YY, a hormone that makes you feel full. Eating protein rich foods including grass-fed and wild caught meat, poultry, and fish, whole milk dairy products, and eggs from pasture raised hens, helps us feel more satisfied after eating and it helps us feel full longer reducing the need to snack between meals. Eating these high-quality proteins insures you are maximizing vitamins and minerals. Protein also helps us burn more calories. Your body burns more calories to digest protein than it does to digest carbohydrates. So, just the simple act of including protein in snacks and meals will help you burn more calories than if you are eating a meal high in carbohydrates.
Eat Plenty of Fiber
Fiber is another nutrient that helps keep you full and satisfied. It also helps regulate blood sugar levels, which can prevent cravings and overeating. Fruits and vegetables provide an abundance of micronutrients in the form of vitamins and minerals but they also include fiber. Fiber helps bulk up your meal and expand the stomach slightly while eating. This expansion triggers a feeling of fullness and satiety. The addition of fiber helps to slow the uptake of sugar into our blood stream helping to provide long lasting source of energy. Fiber also helps cleanse the interior walls of the intestines and provides food for healthy gut bacteria. To maximize nutrients and taste, select produce that is in season and grown locally when possible.
Choose Healthy Fats
Despite what you may have heard, fat is an essential part of a healthy diet. Healthy fats like those found in nuts, seeds, avocado, and fatty fish can help keep you feeling full and satisfied. They also help support brain and heart health. Healthy fats including omega 3 fatty acids from salmon or other cold-water fish, fish oil, walnuts, flax seed, grass-fed meat and butter from grass-fed cows are some of the healthiest sources that many people are deficient in. These omega 3 fats promote healthy brain activity, helps lower triglyceride levels, and supports overall heart health. Other fats and oils like coconut oil, avocado oil, and olive oil provide additional health benefits. Eating a variety of these healthy fats also promotes satiety making us feel satisfied sooner and keeping us full for longer periods of time between meals. They also help the body to absorb and utilize fat soluble vitamins and minerals.
Avoid Added Sugars and Processed Foods
Added sugars can be a major contributor to weight gain, as they’re high in calories and low in nutrients. Instead of sugary snacks and drinks, opt for naturally sweet foods like fruit. If you need to sweeten your food, try using natural sweeteners like honey or maple syrup in moderation. Processed foods are often high in calories, sugar, and unhealthy fats. They can also be addictive, making it difficult to control your portions. Instead, focus on whole, real foods that are minimally processed.
Eat Mindfully
Finally, it’s essential to eat mindfully to avoid overeating. Take time to savor your food, eat slowly, and pay attention to your hunger and fullness cues. Avoid distractions like TV or your phone while eating, as they can lead to mindless overeating.
In conclusion, losing weight with real food is all about focusing on nutrient-dense, whole foods that keep you full and satisfied. By following these five tips, you can achieve sustainable weight loss while still enjoying delicious, satisfying meals.
For more helpful tips and over 100 nutrient dense recipes that are all gluten-free, grain-free, and paleo friendly, order a copy of my new book, The Simply28 Real Food Cookbook.
The Simply28 REAL Food Cookbook
