Must-have foods in a weight loss diet - Trainer's insights
Photo: What three foods to eat for weight loss (freepik.com)
Diets for weight loss are often associated with strict restrictions, bland food, and refusal of favorite treats. There are products that, although not “magical fat burners,” can become valuable helpers in the process of losing weight.
Ukrainian trainer Viktor Mandziak explains which three products must be included in the diet if you are losing weight.
Orange
This juicy citrus is useful for those who are losing weight for several reasons. First, its bright taste makes the diet more pleasant. A diet that does not bring satisfaction often leads to breakdowns and subsequent overeating. A tasty and refreshing orange can help satisfy a craving for sweets without harm to the figure. Second, oranges are rich in fiber while having relatively low calories. Fiber promotes a quick and long-lasting feeling of fullness. This helps control appetite, avoid unnecessary snacking, and, as a result, reduce the total number of consumed calories. Also, dietary fibers can slightly reduce the amount of calories absorbed from food.
Lean meat
A piece of lean meat (for example, chicken fillet, turkey fillet, lean beef) is an extremely important product during weight loss. Its key advantage is a high content of quality protein. Protein has the highest satiety index among all macronutrients. When the body receives a sufficient portion of amino acids (the building blocks of protein), it sends satiety signals to the brain, which helps control hunger. In addition, the body spends a significant amount of energy digesting and absorbing protein — about 25% of the calories contained in the protein itself. This “thermic effect of food” contributes to overall energy expenditure. No less important is that adequate protein intake helps preserve muscle mass during a calorie deficit. Loss of muscles slows down metabolism and negatively affects the appearance of the body after weight loss.
Milk chocolate
Including this product in the list may seem unexpected, but it has a logical explanation related to the psychology of losing weight. A complete and categorical refusal of all favorite, albeit high-calorie, products often makes a diet psychologically unbearable. This significantly increases the risk of a breakdown and a return to old habits.
Allowing oneself a small amount of tasty food, such as a few pieces of milk chocolate, makes the process of losing weight more comfortable and sustainable in the long run. Of course, this does not mean that chocolate can be eaten uncontrollably. We are talking about moderate consumption within the total daily caloric intake. This strategy helps avoid the feeling of complete deprivation, improves mood, and motivates one to stick to healthy eating not only during a few weeks of dieting but also in the future. It is important to remember that the basis of the diet should remain nutritious foods: vegetables, fruits, whole grains, proteins, and healthy fats.
Effective and sustainable weight loss is not only about restrictions but also a smart approach to forming a diet. Including products that provide satiety (oranges, lean meat), help preserve muscles (meat), and make the diet psychologically easier (oranges and chocolate in moderation), can significantly increase the chances of achieving and maintaining the desired result. The main thing is to maintain a balance of calories and nutrients throughout the day.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
