Just thinking about what to eat for for weight loss can be overwhelming. These three no-brainer tweaks to your eating plan can get you off the diet rollercoaster for good starting at your very next meal, and without any deprivation.
Breakfast serves up an opportunity to include the nutrients you need. The energy it provides jump-starts the body and brain after sleep.
I talk here about how studies suggest that eating the morning meal does not guarantee better weight control, so it may seem like I am contradicting myself by recommending breakfast.
Yes, the research about breakfast and weight loss is inconclusive. But in my experience, people skip breakfast because they’re not hungry in the morning, and they’re not hungry in the morning because they ate too much before going to bed. Eating more regularly throughout the day, starting in the morning, may prevent overeating at night and could decrease your calorie intake overall.
Many people don’t like traditional “breakfast” foods. No problem. As long as it contains enough protein, found in foods such as dairy, eggs, and beans, and it’s otherwise nutritious and balanced, it’s breakfast! It’s OK to divide breakfast up into two smaller meals, too.
Make the Change to Whole Grains
I recently wrote about a new study that showed swapping whole grains for the refined kinds burns calories and boosts metabolism. What a gift! You eat delicious whole grains, and you burn calories!
Give the change to whole grains a try. Instead of white bread, have whole wheat. Enjoy oatmeal for breakfast and pass over the white bread bagel and cream cheese. Experiment with whole grains such as freekeh or farro instead of white pasta or rice at dinner. Easy peasy!
Snack on Nuts
Studies show that nuts have fewer calories than what’s on the label. That’s a good reason to make them your snack of choice.
Research has found that whole roasted almonds have 25% fewer calories than what is listed on food labels; walnuts supply 21% fewer calories; and pistachios also contain fewer calories than what the label says. It stands to reason the same goes for peanuts, too.
One ounce of nuts is an excellent substitution for the same amount of snack chips, pretzels or chocolate. In addition to fewer calories, nuts provide more protein, fiber, vitamins, minerals, and phytonutrients, powerful plant compounds that protect your cells, as well as heart-healthy fat.