Foods to eat and lose weight.
Our amazing world contains billions, upon billions of foods. Food is our fuel, our bodies needs food for a number of reasons, for instance repairing damaged tissue, supplying us with energy and to help us perform at our best. But, what are the best foods to eat and lose weight? With so many types of foods to choose from, where do we begin?
Foods To Eat And Lose Weight.
Now this is an easy subject if you start and work with the basics. The basics is this, we all need food, when we eat and what we eat is what will cause us to put on or lose weight. To make this easier to understand I’m going to target a specific body type, mine!
This will allow you to compare your lifestyle with mine, but please remember that my methods and choices of food might not suit you, this is purely a guide.
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Back To The Basics.
To lose weight and be healthy we need to burn off more calories, a lot more than we consume! In simple terms eat less and exercise more! This is the basic rule but we can make easy work of this, if we know what foods to eat and lose weight. This comes back to our basic need to eat, our very being depends on it.
Now let’s take this a little further, we need to consume a healthy balance of Carbohydrates, Protein, Vitamins, Minerals and Fats. This can be found and should be found in foods to eat and lose weight. Missing meals and trying to substitute it for tablets and protein shakes is not healthy and will only cause you problems over time. Remember eat healthy and stay healthy!
Foods to eat and lose weight.
Foods Of The Gods!
Let’s make a list of foods, drinks and what they can do for us.
- Yam. (Pasta, Potato, Rice, Sweet Potato)
- Milk. (Full, Semi – Skimmed, Skimmed)
- Steak. (Chicken, Beef, Fish, Eggs)
- Broccoli. (Sprouts, Carrots, Cabbage)
- Blueberries. (Banana, Orange, Apple, Satsuma, Blackberries, Cherries)
- Water.
- Garlic.
My list above consists of first of all what I would eat given the choice and in brackets I have placed alternatives. Now for an explanation.
Yams.
Are a complex Carbohydrate and an excellent source of B-Complex Vitamins.
See the table below for in depth analysis of nutrients:
Yam. Nutrition value per 100 g.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 108 Kcal | 5% |
| Carbohydrates | 27.88 g | 21% |
| Protein | 1.53 g | 3% |
| Total Fat | 0.17 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 4.1 g | 11% |
| Vitamins | ||
| Folates | 23 µg | 6% |
| Niacin | 0.552 mg | 3.5% |
| Pantothenic acid | 0.314 mg | 7% |
| Pyridoxine | 0.293 mg | 23% |
| Riboflavin | 0.032 mg | 2.5% |
| Thiamine | 0.112 mg | 9.5% |
| Vitamin C | 17.1 mg | 28.5% |
| Vitamin A | 138 IU | 5% |
| Vitamin E | 0.35 mg | 2% |
| Vitamin K | 2.3 µg | 2% |
| Electrolytes | ||
| Sodium | 9 mg | 0.5% |
| Potassium | 816 mg | 17% |
| Minerals | ||
| Calcium | 17 mg | 2% |
| Copper | 0.178 mg | 20% |
| Iron | 0.54 mg | 7% |
| Magnesium | 21 mg | 5% |
| Manganese | 0.397 mg | 17% |
| Phosphorus | 55 mg | 8% |
Milk.
Is a good source of Omega 3 fatty acids, Calcium and Protein. There’s a variety of milk to choose from and the thing to note here is the taste, price and the quality of nutrients it offers.
My choice here would be the full fat version of cows milk, this is because it offers me a better taste. Yes, it’s higher in fat and lower in Calcium than some other types, but I believe choosing the right foods to eat and lose weight. Should be a lifestyle change, otherwise it’ll become unsustainable.
Steak.
Steak is a good source of Protein, it’s not the only source and Vegetarians and Vegans will have alternatives. I believe a good Steak will be hard to beat, although the other sources on my list are good. But because this post is written with me in mind. For instance Chicken always gets a mention in most diets.
I must confess I love Chicken but I love a good Steak more! This is what a Steak brings to the table:
Amount Per 100 grams 1 steak (251 g)100 grams
| Calories 271 | |
| Total Fat 19 g 29% | |
| Saturated fat 8 g | 40% |
| Polyunsaturated fat 0.9 g | |
| Monounsaturated fat 9 g | |
| Cholesterol 78 mg | 26% |
| Sodium 58 mg | 2% |
| Potassium 279 mg | 7% |
| Total Carbohydrate 0 g | 0% |
| Dietary fibre 0 g | 0% |
| Sugar 0 g | |
| Protein 25 g | 50% |
| Vitamin A | 0% | Vitamin C | 0% |
| Calcium | 1% | Iron | 13% |
| Vitamin D | 1% | Vitamin B-6 | 25% |
| Vitamin B-12 | 36% | Magnesium | 5% |
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Broccoli.
| This is a good source of Vitamin A and Potassium. Let’s have a quick look at its other nutritional values. |
| Calories 34 |
Total Fat 0.4 g 0%
| Saturated fat 0 g | 0% |
| Polyunsaturated fat 0 g | |
| Monounsaturated fat 0 g | |
| Cholesterol 0 mg | 0% |
| Sodium 33 mg | 1% |
| Potassium 316 mg | 9% |
| Total Carbohydrate 7 g | 2% |
| Dietary fibre 2.6 g | 10% |
| Sugar 1.7 g | |
| Protein 2.8 g | 5% |
| Vitamin A | 12% | Vitamin C | 148% |
| Calcium | 4% | Iron | 3% |
| Vitamin D | 0% | Vitamin B-6 | 10% |
| Vitamin B-12 | 0% | Magnesium | 5% |
Foods to eat and lose weight.
Blueberries.
Is a rich source of Vitamin C and boasts having the highest antioxidant of any fruit! They can be enjoyed in Summer or Winter, fresh or frozen. The choice is totally yours.
Blueberries also have amazing health benefits too. They help to protect against chronic illness by fighting inflammation, free radicals, improving blood circulation and protecting our cardiovascular system.
In most cases eating food in the right proportions, can contribute to weight loss or weight control. That being said Blueberries are very low in calories, which makes them ideal for our needs. This fruit is rated high on our list of foods to eat and lose weight.
Amount Per
| 100 grams |
| Calories 57 |
Total Fat 0.3 g 0%
| Saturated fat 0 g | 0% |
| Polyunsaturated fat 0.1 g | |
| Monounsaturated fat 0 g | |
| Cholesterol 0 mg | 0% |
| Sodium 1 mg | 0% |
| Potassium 77 mg | 2% |
| Total Carbohydrate 14 g | 4% |
| Dietary fibre 2.4 g | 9% |
| Sugar 10 g | |
| Protein 0.7 g | 1% |
Vitamin A 1% – Vitamin C 16% – Calcium 0% – Iron 1% – Vitamin D 0% – Vitamin B-6 5% – Vitamin B-12 0% – Magnesium 1%.
Water.
We all know that drinking enough water per day is a must, Even though we take it for granted water plays a vital role in our well-being. Water contains no Protein, Vitamins or Minerals, it is purely a substance that our bodies needs. We sweat, we cry and our organs requires water to carry out its daily functions. We are made of water, in fact 60% of our body is water.
So our healthy, weight loss regime requires us to top up regularly. Now there’s plenty of guide lines saying you should drink approximately 2 litres per day, my advice would be to drink when your body tells you to, listen to it and let it lead.
Garlic.
Garlic is among the world’s most healthiest foods, I can honestly say I love the smell of it and in food it’s great but eating raw for me is a no, no! The smell of it comes from every pore.
The health benefits really do outweigh the smell, the benefits are:
- Fights Cardiovascular disease.
- Good for inflammation.
- Eases digestion.
Its nutrient benefits are:
In order to lose weight eating the right foods is as important as exercise. So in a nutshell the foods to eat to lose weight is the beginning but not the end. We need regular exercise and lots of it.
I hope you enjoy the post and it helps you to make the best choices for you. If you have any questions please leave them below with any comments you may have and I will reply as soon as possible.
UTG.
