When it comes to weight loss, you can do all of the training and exercise you want, but if your diet and nutrition aren’t in line with your weight loss goals then you simply won’t lose the weight you desire.
That’s why you need to pay close attention to your food when tackling weight loss.
Doing so will maximise your results, even if you’re not sticking to a gruelling training schedule.
With the right approach, you can still enjoy tasty meals, not have to starve yourself and still lose weight.
In this article, we’ll look at the best options available when it comes to food and weight loss.
Understanding Calories
Calories are units of energy that our bodies derive from the food and drink we consume.
Understanding calories is pivotal in managing weight.
That’s because weight gain or loss fundamentally hinges on the balance between calorie intake and expenditure.
Each macronutrient (carbohydrates, proteins, and fats) contributes a specific number of calories per gram.
Carbohydrates and proteins provide roughly 4 calories per gram, while fats offer a denser energy source at 9 calories per gram.
It’s essential to recognise that not all calories are created equal.
The nutritional quality of the food matters too.
Nutrient-dense whole foods provide essential vitamins, minerals, and fibre, offering more sustained energy and promoting overall health.
You need to have a balance between calorie intake, physical activity, and nutrient-rich choices to achieve and maintain a healthy weight.
The Benefits of Low-Calorie Foods
Incorporating low-calorie foods into your diet offers many benefits.
Consuming low-calorie options, such as fruits, vegetables, and lean proteins, not only aids in weight maintenance or loss by contributing to a calorie deficit but also supports satiety.
This helps you feel fuller for longer periods.
Many low-calorie foods are high in fibre which promotes digestive health and regulates blood sugar levels.
Sustaining a diet rich in nutrient-dense, low-calorie food can also reduce the risk of chronic diseases as well as enhance cardiovascular health.
Low-Calorie Foods for Weight Loss
Here are some low-calorie foods that are nutritious and can be part of a healthy weight-loss plan:
Vegetables
Getting more vegetables into your diet is an effective weight loss strategy due to their numerous benefits for overall health and well-being.
Vegetables are naturally low in calories and high in fibre, making them incredibly filling while providing essential nutrients.
The high fibre content aids digestion, helps control appetite, and promotes a feeling of fullness.
This can be instrumental in managing portion sizes and reducing overall calorie intake.
The water content in vegetables also adds bulk to meals without adding significant calories, promoting hydration and reducing the energy density of the diet.
One study showed the relationship between vegetable intake and weight outcomes. The results found that increasing vegetable consumption resulted in some sort of weight loss.
Fruits
Most fruits are naturally low in calories, making them a great choice for those looking to reduce calorie intake.
Fruits are also high in fibre.
This fibre is crucial for weight loss because it helps you feel full and satisfied, reducing the likelihood of overeating.
Fruits, especially those with edible skins or seeds, are often rich in dietary fibre.
While fruits contain natural sugars, their fibre slows down the absorption of sugar.
This can help prevent rapid spikes and crashes in blood sugar levels, allowing for more stable energy levels and reducing cravings for sugary snacks.
This makes fruit a convenient and healthy snack option which means you could substitute high-calorie, processed snacks with fresh fruits.
A lot of these processed snacks are what promote weight gain in the first place so replacing them will be key.
One study found that an increased intake of fruit and vegetables was a chief contributor to weight loss in women.
Some fruits, like grapefruit, have been associated with a modest increase in metabolism. While the impact may be small, every little bit can contribute to weight loss over time.
Lean Proteins
Protein is more filling than carbohydrates or fats, and it can help you feel satisfied and full after a meal which can help control appetite and reduce cravings.
Being more satisfied after a meal can help make it easier to stick to a calorie-controlled diet.
This feeling of fullness can lead to reduced overall calorie intake, aiding in weight loss by preventing overeating.
Your body requires more energy to digest and metabolise protein compared to carbohydrates and fats.
This increased thermic effect of food (TEF) means that a higher percentage of the calories from protein are used in the digestion process, potentially contributing to a modest increase in overall calorie expenditure.
Protein can help regulate blood sugar levels by slowing down the absorption of carbohydrates.
This can contribute to more stable energy levels and reduce cravings for sugary snacks, promoting better weight management.
Some examples of lean protein sources include:
- Poultry.
- Fish.
- Lean cuts of meat.
- Tofu.
- Legumes.
- Low-fat dairy products.
Whole Grains
Whole grains are rich in dietary fibre.
The fibre content in whole grains slows down the digestion and absorption of carbohydrates.
This gradual release of glucose into the bloodstream helps regulate blood sugar levels, reducing the likelihood of energy crashes and sugar cravings.
Stable blood sugar levels can contribute to better appetite control and weight management.
Whole grains typically have a lower energy density compared to refined grains, meaning they provide fewer calories per gram.
This allows you to consume larger portions of whole grains while keeping your calorie intake in check.
Whole grains provide a steady and sustained release of energy, helping to keep you feeling energised and satisfied throughout the day.
This can reduce the likelihood of unhealthy snacking and overeating.
Here are some examples of whole grains:
- Quinoa.
- Brown Rice.
- Oats.
- Buckwheat.
- Whole Wheat.
Air-popped Popcorn
Air-popped popcorn is low in calories, making it a satisfying and relatively guilt-free snack.
It provides a large volume of food for a relatively small number of calories, which can help with weight loss by allowing you to consume more significant portions without exceeding your calorie limit.
Air-popped popcorn is naturally low in fat, especially if you avoid adding excessive amounts of butter or oil.
Consuming a lower-fat snack can contribute to a reduced calorie intake and support weight loss efforts.
Despite the benefits of popcorn for weight loss, it’s essential to be mindful of portion sizes.
You need to avoid loading popcorn with high-calorie toppings like butter, caramel, or excessive salt.
Air-popped popcorn can be a better alternative as a snack, but only if you’re mindful of the portion size, otherwise it could have little to no effect on your weight loss journey.
Tackling Weight Loss with POW8R
Weight loss can be a long journey with certain sacrifices that must be made but with these foods, you can make the journey a lot easier and more enjoyable.
Mixing these foods with a consistent exercise routine will get you quicker to your weight loss goal than you might think.
Our online platform, POW8R, gives users the tools they need to succeed in creating the health and fitness lifestyle they desire.
We have hundreds of online in-demand fitness classes that you can stream anytime anywhere.
You can also be a part of a growing and thriving community that pushes and helps each other to stay accountable.
Our client transformations have been amazing to witness over the last few years.
Interested?
Check out our membership levels today and join one of the fastest-growing health and fitness lifestyle brands in the UK.
