When trying to lose weight for the first time you will have many, many questions. You will be curious about where you should start, what you should do, and what you should eat. I’ve had people tell me they emptied their entire refrigerator and cabinets of all “junk” food. People have also stated that they started doing 2 hours of cardio everyday. These are extreme measures, make no mistake about it. However, they felt as though it was necessary for them, and I can’t say that I blame them.
As a former overweight person, food has always been a battle for me; and the kitchen is the biggest battlefield. We know that if we control what we eat we will lose body fat, and inch closer towards our fitness goals. We also know that if we let our self over-indulge we will have a tough time doing anything except gain weight. Therefore, it makes sense that you want to know what you should eat once you have decided to start your weight loss journey.
The first thing you need to do is scrap the idea of a “bad” food and a “good” food. There are, of course, some foods that are healthier than others. For example, an apple is certain more nutritious than a Snicker’s bar. Yet, even a Snicker’s bar has a time and a place.
When people call foods “bad” I simply think of the food to which they are referring as either calorie dense, nutritionally void, or a combination of both. Ben and Jerry’s ice cream is usually considered a “bad” food for people who are trying to lose weight. The reason is because 1 Pint usually contains 1100+ calories and is mostly comprised of sugar and dairy. The same applies to a candy bar. From nutritional point of view, a candy bar is packed with refined sugar and fat. And often times higher in calories compared to healthier foods of the same weight. While this food can be useful, it’s best to limit it as you begin your fat loss journey. This is even more true for binge eaters who have a difficult time controlling what they eat.
When trying to lose weight, the foods that you should eat are foods that contain a higher nutritional value, and low calorie density. I will not give you specific foods to eat because I am not a registered dietitian. Many people suffer from allergies and have an adverse effect to certain foods. Therefore, I suggest that you target foods that contain a healthy ratio of macro-nutrients that you need for the day. Be sure to eat lean protein without a lot of saturated fat. Be sure to consume lower glycemic carbohydrates that do not spike your blood sugar and leave you hungrier than before you ate. Be sure to consume healthy polyunsaturated and monounsaturated fats.
There are so many food options for you to explore. Your diet does not have to be limited to a handful of choices. As I’ve stated in previous articles, fat loss is about running an energy deficit. You can run an energy deficit using foods that are less than ideal, however, your body will not function as efficiently.
Also, the foods that are considered unhealthy normally don’t leave you satiated. As opposed to foods like salmon, chicken, turkey, eggs, oatmeal, rice, green beans, broccoli, apples, oranges, etc. All of the aforementioned foods are either full of fiber, or very dense, and they all have beneficial macro-nutrients that will keep you fuller for much longer. Remember to enjoy your diet as you journey to a better you. Some weight loss efforts take years. My weight loss journey has been going on for 3 years and I can tell you that if my diet was miserable there would have been a slim chance of me sticking to it. However, now that I have learned my body, I am able to tell when I am hungry and when my appetite has kicked up.