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Healthy foods for weight loss to always have at home

Healthy foods for weight loss to always have at home Illustrative photo (Freepik)
Author: Maria Kholina

People who want to achieve their desired body shape without compromising their health need to maintain a balanced diet with a focus on plant-based foods. This should be a consistent practice. Because if unhealthy foods are readily available at home, there's a high risk of succumbing to temptation and indulging in them, according to coach Yurii Popko.

Considerations for building a diet

"Forget the term 'product,' as each product is essentially a bundle of nutrients. To lose weight, it's crucial to determine how many calories we need for our basal metabolic rate - when we're lying down doing nothing, and our body is still working and burning calories," says Popko.

Factors such as your daily routine, physical activity levels, steps taken, and engagement in physical labor should also be taken into account.

"Having these figures, we can determine the calorie content of a menu needed to maintain weight. Want to lose weight? Make this grocery basket 300-500 calories less, and you'll have a calorie deficit. Want to gain weight? Conversely, add calories and you'll gain weight," advises the coach.

He says that calories are responsible for weight loss, while the balance of proteins, fats, and carbohydrates, as well as variety in the diet, contribute to satiety and overall health.

Foods to limit

"Let's start from the reverse, namely, what to avoid, or more precisely, what to minimize in your diet and refrain from bringing home from the supermarket at all," says the expert.

These products do more harm than good and also trigger overeating, so you can leave them at 15-20% in your diet to avoid binge-eating, as there will be no restrictions on treats.

This list includes:

  • White bread
  • Sugar and sugary products - candies, cakes, desserts, cookies
  • Ketchup, sauces
  • Chips and snacks
  • Sausages, hot dogs, canned foods
  • Instant cereals and fast breakfasts

Essential food to always have at home

"We want minimally processed products that are rich in vitamins, minerals, high in protein, and fiber," says Popko.

According to the coach, the basis of the diet should consist of protein products:

  • Lean beef
  • Lean fish and fatty fish (in small quantities) such as salmon, herring, mackerel
  • Eggs
  • Low-fat cheese and dairy products
  • Poultry fillet
  • Seafood

Offal should also be included in the diet, such as liver, hearts, gizzards, tongue.

"Bone broth is very beneficial, but try to choose bones from grass-fed animals rather than those laden with chemicals," advises Popko.

He also recommends incorporating carbohydrates into the diet, namely buckwheat, oatmeal, unpolished rice, legumes, and lentils.