ONE of the mistakes we make in seeking weight loss is to stop eating some foods altogether or skip entire meals, and that, according to experts, is the worst thing you can do. In fact, according to workout developer Mesha-Gaye Wright, cutting out a meal — for example, skipping breakfast — will do more harm than good, as your body will only seek to make up for the lost meal with the next thing you eat, causing you to overeat.
Instead, she said if you want to achieve weight loss, there are three food groups you should be eating more from, and you'll be sure to reach your goal.
Protein is good for weight loss, because eating protein will make you feel full longer. It also provides many health benefits, including increasing muscle mass. Wright said protein will make you feel fuller, even while ingesting less food, and most importantly, it helps to reduce cravings.
"Protein reduces certain hunger hormones, as well as increases the hormones that make you feel full," she explained. "If you increase your protein intake for breakfast especially, by as little as 15 per cent, you will eat fewer calories each day, without even restricting any meals. So when you want to lose weight, especially the padded weight around your stomach and thighs, consider replacing some of your carbs and fats with protein. One way is to increase the number of eggs you have for breakfast, eating more avocados, for example, and adding a few more pieces of meat or fish to your plate, while subtracting the carbs."
Non-starchy vegetables like asparagus, cauliflower, broccoli, cabbage, okra, kale, spinach, carrots, and pumpkin are packed with vitamins, minerals, disease-fighting antioxidants, and fibre. These vegetables are also low in calories and carbohydrates, Wright said.
"They provide very few calories but are very nutritious and filling, and so will help with your weight loss," Wright said. "These are often used in salads, soups, stir-fries, and as side dishes, and are a great source of vitamins, minerals, and fibre. This fibre will fill you up and keep you full."
Wright said that a high-fibre diet helps with weight control, in addition to other benefits like preventing type 2 diabetes and cardiovascular disease.
Fibre can be found in foods like oats, beans, whole grains, dried fruits, ripe bananas, beetroot, sweet potato, quinoa, and kale.
"These high-fibre foods tend to be lower in calories, and the fibre will also slow digestion to help you feel full for longer," Wright said.
Fibre works by helping regulate the body's use of sugars, helping to keep hunger and blood sugar in check. It also helps to clean out any build-up and bacteria in the intestines, and reduces bloating.