Once you have figured out the number of calories you should be eating per day (see this blog post) it’s time to start thinking about what you are actually going to eat. Here’s a list of foods that are great for assisting in healthy weight loss.
Leafy Greens
We hear this all the time but it really is true. Leafy greens are low calorie, low carb and packed full of fibre and other essential nutrients that we need to function. Not only that, but due to their fibre content eating greens will make you feel full for longer, helping you to avoid snacking on less desirable items.
Adding spinach to a smoothie, mixed with tasty fruits and coconut milk would be my favourite way to use leafy greens. This is a perfect breakfast item that you can prep in advance or a filling afternoon snack when those sugar cravings hit.
There are also many places here in Perth to try tasty, nutritious food packed full of those essential leafy greens. Health Freak Cafe, The Little Bird Cafe and The Raw Kitchen are some of my favourites.
Lean Meats
Getting the right amount of protein is essential to maintain a healthy body and the easiest way to incorporate this into your diet is by eating lean meats such as chicken, pork, and beef, plus fish. When choosing your meat at the supermarket or butcher, make sure you select the leanest possible option (for example using 5 star beef mince as opposed to 3 star).
Meat is incredibly easy to prepare and cook and makes for an extremely versatile meal prep. For example, I like to make satay chicken, pork meatballs and slow cooked lamb for some of my weekly meals.
Avocado
I think we are all well aware by now that avocados are a great source of healthy fats, which are essential in our diet when trying to lose weight. Avocado is also great for reducing your cholesterol levels and keeping you full throughout the day. Even though the avo is high in fats, it is surprisingly low in calories, only 150 cal for a half so feel free to smash a hefty amount onto your toast.
Some other great ways to use avocado are in guacamole, a burrito bowl or even just sliced into your sandwich. Be careful with avocado and meal prep though, as they go brown very quickly. Rather than using them in my initial meal prep, I typically use them as they ripen and add avo daily to my meals.
Chia Seeds
With potential ‘superfood’ status, chia seeds are one of the best things you can eat when trying to lose weight. They are absolutely packed with fibre, antioxidants, calcium, iron and boron which will help you feel fuller for longer, as well as a nutritious dose of those important healthy fats. Chia seeds are particularly great to eat in the morning for breakfast as they will help to avoid snacking by keeping your tummy full.
Chia seeds can be sprinkled on top of your desired breakfast or eaten on their own as a pudding, just soak them overnight in any liquid (I like to use almond or coconut milk) and add toppings such as almonds or blueberries.
Tip: add a scoop of protein powder to your chia pudding to achieve a low calorie, high protein meal.
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