Fat loss is all about being in a calorie deficit, which means eating fewer calories than you burn on a daily basis.
That number is completely individualized and looks different for everyone, depending on a list of factors, including height, weight, age, goals, activity level, etc.
So, as a general guideline to follow to ensure you're feeding your body with the best foods that are fat-loss friendly *while still remaining in a calorie deficit & not overeating*, here are 5 common food categories with lists of foods for each that are healthy and satiating.
*for all diets, choose which apply to you*
Proteins:
Boneless skinless chicken breast
Eggs
Ground turkey *90%+ lean*
Wild salmon
Shrimp
Tuna *if canned, look for light or reduced sodium*
Lentils
Nonfat plain Greek yogurt
Chickpeas
Beans
Tempeh
Edamame
Clean protein powder (use as a supplement, not a main source)
Go for organic as much as possible, to avoid added chemicals, hormones, etc.
Vegetables:
Dark leafy greens, like spinach, kale, Swiss chard, lettuce, etc.
Broccoli
Cauliflower
Mushrooms
Brussels sprouts
Carrots
Onions
Tomatoes
Bell peppers
Potatoes (white & sweet)
Cucumber
Zucchini
etc...Go for what’s in-season and don’t fear the freezer…frozen veggies are great!
Fruit:
Apples
Bananas
Raspberries
Blackberries
Blueberries
Strawberries
Oranges
Cherries
Melon
Avocados
etc....Aim for in-season fruit as much as possible as it’s the best for taste & nutrients. Fresh or frozen are great!
Whole Grains:
Oatmeal
Quinoa
Brown rice
Bulgur
Buckwheat
Bread
etc...these are great dietary additives, but careful with portion sizes with these, as they can quickly pack on calories.
Condiments & Pantry:
Mustard
Salsa *be mindful of the sodium content…goal should be no more than 200mg per serving*
Organic ketchup *get rid of that high fructose corn syrup sugar in a red bottle*
Lemon juice
Garlic *fresh or powder*
Sea salt
Pepper
All the spices and herbs
Chia and/or flax seeds
Coffee
Tea
Unsweetened almond/cashew milk
Try to focus on getting at least 80% of your daily calories from these wholesome, nutritious foods, and the rest can come from your favorite treat foods.
Don't restrict yourself from your favorite less nutritious foods...enjoy them here & there and that's how you'll be able to maintain & sustain a healthy weight.
xo Mackenzie.
Comentários