When people decide to lose weight, the first question that often comes to mind is, “What should I eat?” With so many options available, from fruits and vegetables to low-fat or protein-rich foods, it can be challenging to determine which foods to include in your diet and which to avoid.
In this article, we'll provide examples of healthy weight-loss foods to incorporate into your diet and some examples to avoid:
Eat This: Green Leafy Vegetables
Green leafy vegetables are one of the most important foods to include in your diet. They contain an abundance of carotenoids, which function as antioxidants that not only protect the cells but also reduce the risk of cancer.
Furthermore, green leafy vegetables have high levels of fibre, iron, magnesium, potassium and calcium with very few carbohydrates, sodium and cholesterol.
We encourage clients to incorporate green leafy vegetables into their diets. In fact, all our programmes including ReCulture 5, ReCulture 10, ReCulture 21, and ReCulture 60 allow you to consume unlimited portions of green leafy vegetables to revitalise the body’s systems.
Some examples of green leafy vegetables include spinach, Kale, Lettuce, Cai Xin, Kai Lan, Xiao Bai Cai, and cucumbers. Due to their low calorie density and high fibre content, green leafy vegetables are great for weight loss.
Fibre has multiple benefits, one of which is its role in regulating hormones involved in appetite control, which can help reduce total calorie intake. By slowing the movement of food through the gut, fibre can contribute to prolonged feelings of fullness, helping to curb hunger pangs and prevent overeating.
The low calorie density of leafy green vegetables means that you consume fewer calories for a greater volume of food, allowing you to feel full.
Eat This: Fruits
We recommend incorporating fruits into your diet, as they provide many essential nutrients for the body. One group of fruits that are particularly beneficial are low glycemic index (G.I.) fruits. These fruits release their sugars gradually and don’t cause rapid spikes in blood sugar levels.
Several studies have shown that low G.I. fruits help with weight loss. This is due to their association with satiety and decreased hunger, which causes you to eat less.
They’re also rich in vitamins, which work in conjunction with minerals to help the body function optimally. They promote wound healing, enhance the immune system, convert food into energy, repair cellular damage, and more.
Fruits are also rich in antioxidants, which are vital for neutralising free radicals. These reactive molecules, produced through natural processes and environmental stressors, contribute to numerous conditions such as cancer and diabetes.
Some examples of low G.I. fruits include apples, oranges, grapefruits, grapes, pears, dragonfruit, and plums.
These fruits offer a wide range of health-boosting effects, which is why we make a point of including them in our programmes.
Not That: Sugary Drinks
Sweetened drinks such as soda, energy drinks, and fruit juices contain high amounts of calories and sugar but little to no other nutrients. Consider replacing them with water or sweetening beverages with pure stevia.
Final Thoughts
Incorporating healthy foods into your diet is a powerful way to achieve and maintain a healthy weight. Choosing nutrient-dense foods like green leafy vegetables and low GI fruits while avoiding sugary drinks and snacks can nourish your body while helping you reach your weight loss goals.
If you're looking to improve your eating habits and overall health, we highly recommend signing up for our ReCulture 60 programme. This comprehensive programme is designed to support you on a mental, physical, and emotional level and can have lasting benefits for your approach to food.
The programme includes a complete health scan, 24 days of delicious and healthy lunches and dinners, as well as a dedicated wellness consultant to support you every step of the way.
To learn more about the ReCulture 60 programme and our other ReCulture programmes, please reach out to us to book a consultation. We'd love to hear from you and empower your journey towards optimal health and wellness.