Dietitians suggest three methods for consuming more while still losing weight:
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Rather than concentrating on restriction or eliminating food groups, concentrate on adding nutritious foods such as sources of protein, vegetables high in fiber, and other whole foods.
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Prioritize what you can eat instead of depriving yourself, as this can help make your diet more sustainable.
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According to dietitians, weight loss does not have to be limiting; incorporating healthy choices into your diet can be more effective than removing specific foods when it comes to achieving results.
According to dietitians, reducing body fat requires being in a calorie deficit, which means consuming fewer calories than you burn through exercise and daily activities. However, you don't need to eliminate carbohydrates, indulge in fasting for extended periods, or remove treats entirely from your diet.
Instead, focus on incorporating sufficient amounts of protein, fiber, and whole foods into your meals. This approach allows you to enjoy your food while still lowering your overall calorie intake, resulting in sustainable weight loss, as stated by dietitians.
Including a variety of protein sources in your diet is one way to make it more satisfying and support weight loss, according to sports dietitian Angie Asche. She said that satiety is crucial for those seeking to gain muscle strength and decrease fat, and increasing protein intake may be beneficial in achieving these goals.
Maintaining muscle tissue requires consuming adequate amounts of protein, which is an essential macronutrient. Consuming sufficient protein can aid in weight loss by preserving muscle mass and keeping the metabolism strong while burning fat, according to available evidence.
For most individuals, the recommended protein intake ranges between 0.5 to 1 gram per pound of body weight, as stated by sports dietitian Nancy Clark.
However, overconsumption of protein can lead to excess calorie intake and won't necessarily result in further weight loss or muscle-building benefits, according to Asche. "If you're not looking to gain weight, excessive protein intake may not be advantageous," she added.
Foods high in fiber are beneficial in regulating appetite and maintaining healthy digestion.
One way to consume more food with fewer calories is by consuming foods that are high in fiber, a type of carbohydrate present in legumes, fruits, vegetables, and whole grains. Fiber slows digestion, which can help you feel full after meals and support healthy weight loss. Additionally, fiber feeds beneficial bacteria in the gut microbiome, which is associated with maintaining a healthy weight and reducing the risk of disease.
Dietitian Bianca Tamburello suggests incorporating high-fiber meals and snacks like oatmeal, black bean wraps, nuts, and rice bowls into your diet. According to the FDA, adults should consume 28 grams of fiber per day.
To reduce calorie intake without feeling deprived, incorporate whole foods like vegetables into your diet. According to dietitian Jaclyn London, a common dieting mistake is solely focusing on restricting foods, which can lead to feelings of irritability, hunger, and lower adherence to the plan.
Dietitian Jaclyn London advises prioritizing the addition of healthy foods to meet nutritional requirements. "Think about 'more' — more produce, more fruit," she suggests. The inclusion of healthy foods can make meals more satisfying.
Family physician Dr. Mark Hyman recommends making non-starchy veggies like leafy greens the main component of your plate. He believes consuming more whole foods can help you eliminate processed foods, which are less nutritious and linked to health issues like cancer and heart disease. Processed foods are also "hyperpalatable," causing overeating.
Dietitian Georgie Fear recommends that 90% of your diet consist of nutrient-dense whole foods, leaving the remaining portion for indulgences. "Think about what foods you enjoy the most and find a frequency that works for you. That's still a healthy diet," she advises.
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