Many people are left wondering what a healthy and balanced diet for weight loss looks like in the midst of so many diets. Do you prefer to eat high-fat foods? Keto? Paleo?
There are many diets that work, and there are some that are better than others. However, there are some universal principles that will help you lose weight.
You can lose weight and get your energy back in a healthy, sustainable manner.
1. The basics
You’ve probably heard this expression before: calories in vs. calories out.
Although I don’t think that this is the only way to lose weight, it is a significant part of the equation. You will lose weight if you eat 3000 calories per day and burn only 2000 calories each day. How do calories play into weight loss?
This is the first thing that you should know:
3500 Calories = 1 lb of fat
This means that if you ate 500 fewer calories than you burn, you’d lose approximately 1 pound per week. You would lose 2 pounds if you ate 1,000 calories less.
This isn’t the end of it. This would imply that you can eat 1,500 calories of sugar without losing weight. It is important to know!
Many people believe that calories don’t really matter and will eat healthy. This is false. You won’t lose weight if you eat a lot of nuts each day.
Most people say they eat healthy and don’t care about calories. However, there are secrets that can help them lose weight. This article will show you some secrets, but it is important to remember the key.
Calories are important, but it’s not enough. You need to eat less calories in order to feel satisfied.
2. Understanding Macros
When people want to lose weight, the number one thing that I recommend is to learn about macros and how they impact your body.
Let’s start with what macros are. Macros is an abbreviation for macro-nutrients. Macros, which are the building blocks that your body requires, are not micro-nutrients. Each has a unique function.
Protein
For many reasons, protein is one of the most important nutrients for weight loss. It boosts your metabolism by 15%-30%[1]. In addition, more muscle means that your BMR (the amount of calories you consume at rest) will be higher. Protein is the “building block” of muscle and can help you lose weight over time.
These benefits are not the only ones. Protein is slow-digested, which can help balance blood sugar and reduce cravings. [2]
Protein is essential! Don’t be discouraged if you’re vegetarian or vegan. You can still enjoy high-protein foods even if you are vegetarian or vegan.
Carbohydrates
Woah woah woah! Do not go carb-bashing yet! Carbohydrates are an important part of everyday living, it turns out! However, most people don’t know how to properly eat carbs and maintain stable blood sugar.
We’ll get to that more later. Let me say it now: Carbs aren’t the worst thing.
Carbohydrates are the main source of energy in the body, so they can help you work out more and burn more calories.
Carbohydrates also contain fiber which is important for healthy digestion. Fiber can also help you lose weight by making you feel fuller for longer periods of time. Many essential micronutrients can be found in vegetables, which are mainly made up of carbohydrates.
However, carbs are often blamed for weight gain. This is true even if they are coming from the wrong places. Carbohydrates from the right sources can help you lose weight.
Fats
Fats, like carbs can sometimes get a bad reputation, but diets like Atkins and keto are slowly changing that.
Fats have a higher calorie density than other macros, so a little can go a long ways. Four tablespoons of oil have 480 calories. That’s the same amount as 10 cups watermelon. It is easy to see how fats can quickly get out of control when you are trying to lose weight. They also have many benefits so we shouldn’t eliminate them completely.
Like carbs, fats can have an impact on how your body reacts to them. But, powerful healthy fats are not to be underestimated. Omega-3’s are powerful anti-inflammatory and offer a variety of health benefits.
Fats are an important part of hormone balance, which is why most women who embark on a weight loss program need to be aware that fats are essential.
All three Macronutrients must be consumed. You can cut one of these macronutrients for a short time, but removing any macronutrient over a long period of time can lead to serious health problems.
Find Your Right Balance
You now know the purpose of each macro and what it does for you. The key is to find out which one works best for you.
Some people do better with fewer carbs than others. As a rule of thumb, it is best to increase your protein and slightly reduce both carbs as well as fats when you are trying to lose weight.
This means that you should eat plenty of vegetables, have moderate amounts of healthy fats, and eat lots carbs.
3. Get low calorie foods
This is a great point! This is actually the rule that I follow when I cut out food. Why?
It can be summarized as I love food. It doesn’t need to be difficult to have a healthy diet that helps you lose weight. I don’t like the feeling of having to eat all day. Low-calorie foods are often high in nutrients which makes me feel great!
Substituting a few items from your favorite dishes is the easiest way to go. You can substitute pasta for veggie noodles if you don’t like pasta. It is possible to reduce the calories and still eat the same amount of food.
Refer back to my previous reference on fat: 4 tablespoons oil contains the same number of calories as 10 cups watermelon. Which one will make you feel fuller?
You can feel fuller and more satisfied by eating low-calorie dense foods like vegetables. This will also help you achieve the results that you desire.
