Attention to your diet: an effective method to achieve weight loss

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Attention to your diet: An effective method to achieve weight loss

People normally gain weight by consuming more energy than they burn and this therefore explains why consuming fewer calories could help with weight loss. The truth is that we are what we eat and even though exercises are also very instrumental in weight loss, you may end up not realizing the results of your exercises if you do not review your eating habits. Of course, the struggle to lose weight is so real and even though people have different motivations to lose weight, it goes without saying that the outcome will improve on their overall health as well as appearance.

Even though it’s hard to verify, there are claims that some diet plans could result in weight loss. Some of these claims are safe, effective as well as evidence based while others are not. However, many health professionals, dieticians, as well as nutritionists have agreed that the best results often come from a combination of weight-reduction diet, coupled with other physical activities. Thus, it is apparent that, this assertion by experts in the field only goes a long way to buttress the claim that diet plays an important role in the journey to weight loss.

The body clearly needs calories to function effectively, but the ratio of what is consumed is what makes the difference. To lose weight, you need to eat fewer calories than your body actually burns. The reason is that once you consume fewer calories the result is a condition known as calorie deficit and this in turn causes the body to start burning fat. Of course, each person has a different calorie goal, which depends on a number of factors, including age, sex, how much weight an individual intends to loss as well as how soon he or she intends to shed off the extra pounds. That said, although there are good and bad calories, you can still fail to attain your weight loss goals if you are eating the right amount of bad calories. Good calories are those that provide lean-protein, healthy-fats and complex carbs. Good calories are typically obtained from fresh whole foods and quality meal replacements and supplements. Meanwhile bad calories do not provide the body with good nutrients and come from processed food, sugar, artificial ingredients, unhealthy fats, and refined flours.

The fact that you have disciplined yourself to eat only good calories does not mean that you should consume it in excess because eating whatever you want under the guise of good calories will also ruin your weight loss efforts. The truth is that good calories are not necessarily made of low calorie foods. As a matter of fact, many good calories come from nowhere else than from high-calorie as well as high-fat foods.

According to the US Department of Agriculture (USDA), the daily standard recommended calorie consumption is between 2000 and 3000 depending on sex, age and the type of lifestyle (sedentary, moderately active and active). That said, the truth is that if you intend to lose weight, then you should opt for diets that have less than the amount of calories stipulated by USDA. It is apparent that lesser calories you consume, the faster your weight loss journey will become. However, while consuming low calorie foods, it is imperative to ensure that you follow a healthy and well balanced diet, in a bid to avoid losing lean tissues (muscles) and becoming ill. It is your duty to ensure that the carbohydrate, protein, and fat ratios are right. 

In many diet regiments geared towards weight loss, the male dieters are typically advised to consume 1500 calories per day, whereas the female consume 1200. Of course, do not indulge into this by yourself without the approval and supervision of trained experts like dieticians, nutritionists and doctors.

Even though many people are aware that low calorie foods can result in weight loss, some of them still find it difficult to differentiate between high and low calorie foods. So, here is a list of low calorie foods that are recommended for weight loss;


Leafy greens

Leafy greens such as kale, spinach, collards, and Swiss chards, etc, have been proven to have several properties that are ideal for a weight loss diet. For instance, they are low in calories and carbohydrates, but instead loaded with fibers. Fibers are particularly good for weight loss because they are super filling and digest relatively slowly, than starches, sugars and carbohydrates, thereby reducing the possibilities of craving to eat frequently. Besides, leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been proven to be helpful in the burning of fat. Leafy greens also increase the volume of meals, without necessarily increasing the calories and studies have shown that meals and diets with a low energy density make people eat fewer calories overall.



Fatty fish like salmon doesn’t only taste delicious, but it’s also very healthy and can keep you full for many hours with relatively fewer calories. Salmon is rather loaded with high quality nutrients, including protein, healthy fats and Omega 3 fatty acids. Moreover, fish and seafoods in general equally have a significant supply of iodine, which is needed to make thyroid hormones, which in turn keeps the metabolism functioning optimally. Thus, you could ditch unhealthy meats and instead opt for salmons as well as other types of fatty fish like Mackerel, trout, sardines, and herring, in a bid to achieve your weight loss goals.


Boiled potatoes

Boiled potatoes have many benefits which have made them an ideal food for both weight loss and optimal health. Boiled potatoes actually contain a diverse range of nutrients that nourishes the body with a little of everything it needs. As a matter of fact, there have been accounts of people who have lived on nothing else but potatoes over an extended period of time. Boiled potatoes are particularly high in calcium, a nutrient most people do not easily get, even though it plays an important role in blood pressure control. Boiled potatoes are recommended for weight loss because they are among the most filling foods. They are particularly good at reducing appetite as well as suppressing food intake for later in the day.


Beans and legumes

Some types of beans, including, lentils, black beans, and kidney beans are beneficial for weight loss. These foods are known to have lesser calories, whereas they are instead high in proteins and fibers which are known to lead to satiety. That said, if you decide to consume legumes during your weight loss journey, it is imperative to prepare them well because many people have difficulties tolerating them.



If you are on a weight loss journey, then you can also consume lots of soups. Soups have low energy density and it has been revealed that meals and diets with a low energy density tend to make people eat fewer calories. The high water content makes soups very filling and ideal for weight loss. A few studies have indicated that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories. However, ensure that you do not add too much fat in the forms of cream or coconut oil to your soup as this could increase its calorie content significantly.