Weight loss: Effective ways of creating a healthy calorie deficit


Since low-calorie diets require one to reduce the overall caloric intake, every calorie must contribute to your health goals, which can be achieved by eating nutrient-dense foods.

Some of the necessary food items to include are:

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Fruits and vegetables

Fruits and vegetables have a lot of nutrition and fibre, which keeps one fuller for long. They are also low in calories making them the perfect choice.

Lean proteins and low-fat dairy products

Lean protein sources such as fish, salmon, chicken breast and low-fat dairy products are the best choices. Taking more protein in your diet can help double the weight loss game. It also helps eliminate extra calories from fat.

Whole grains

A lot of diets ask people to avoid carbohydrates. However, it’s just a matter of choosing the right carbohydrates. Carbohydrates should not be eliminated from diet as the body needs them to function optimally. Preferring whole grains or complex carbohydrates over refined carbohydrates helps provide more nutrients and fibre along with the right number of calories.

Other complex carbs that one can consume for a healthy diet are Quinoa, oats, peas, beans and vegetables like broccoli and kale.

Nuts and seeds

The nutritional profile of nuts and seeds provides distinct health benefits. These may lower cholesterol and inflammation, reduce the risk of stroke and heart attack, and even lower the risk of developing type 2 diabetes.

Research also suggests that nuts and seeds can also aid in weight loss. Some of the nuts and seeds to include in your diet are almonds, walnuts, pistachios, chia seeds, pumpkin seeds, and flax seeds. One can also include berries such as blueberries and cranberries in their diet.



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