What to Eat to Lose Weight: Quality, Quantity & Food Cravings
Your weight loss potential is heavily dependent on your diet. There are no magic cures, pills or potions that you can take. Weight loss requires effort.
There is a proper way to lose weight while keeping it off long-term and the quality of foods you are consuming will determine your ultimate weight loss success.
There is one problem with the way some people follow a weight loss diet… they focus more on calories rather than the actual quality of the food they are eating daily.
It’s tempting (With the calorie counting mindset) to eat foods that are high in sugars, fats, etc. as long as they do not amount to a high number of calories at the end of the day.
However, if you want to lose even more weight and be healthy at the same time, then start paying attention to quality rather than quantity.
What to Eat to Lose Weight? Eat What’s Natural
You cannot go wrong with eating foods that are completely natural. Great natural foods for weight loss are:
- Sweet potatoes
- Egg whites
Yes, there are many more foods that are healthy and can help you to lose weight while providing quality nutrients, but these foods should definitely be the base of what you consume daily for weight loss.
Now, these foods can be processed and packaged, but it’s up to you to make sure they are free from any harmful chemicals/manufacturing processes. Then you’ll get the best out of them.
What About Feeling Full?
You have to make sure to get enough fats, veggies, protein, and carbohydrates per meal to feel satisfied and not hungry.
The foods mentioned previously will not only make you feel full (With balanced portions), but you’ll feel better afterward, and you will have consumed much fewer calories while creating a healthy environment for your body.
What About The Cravings?
Of course, anything that’s worth the effort will take some discipline and consistency. Good habits are necessary when eating quality foods, and that means making an effort to stock up and choose them over the much more abundant (Processed) foods. This will make it easier long term to opt for the quality food product.
You can indulge now and then, but your best bet is going to be finding ways to eat more quality foods in a way that will satisfy your cravings.
These days there are so many recipes for healthy, quality options.
Where To Start
Toss out the foods that you thought were good for your weight loss!
Toss out the foods that you thought were good for your weight loss! Yes, you read correctly. If you don’t swap out the higher quantities for higher quality… well, you’ll be missing out on faster weight loss while trying to count your calories every day endlessly.
All you have to do is start consuming more of the quality foods, and you’ll automatically be getting rid of all the processed nonsense that just isn’t that good for you.
Make a Shopping List and Stick to It!
Final Thoughts: Quality over quantity for weight loss
Ok, now it’s time to go shopping for healthy, quality foods and raid your cabinets for too much of anything. Lighten up on the unnecessary ingredients while eating anything grown from the earth, and you cannot go wrong this way.
Put your pen and paper down for a while as well why you concern yourself with just consuming quality ingredients… that’s all you have to do.
Enjoy your quantities after you’ve reached a milestone with your weight loss endeavors but remember never to get too caught up counting calories. Just be the way nature intended you to be.
How You Can Eat More and Still Lose Weight
When it comes to losing weight, eating more food seems like the exact opposite of what you should do.
Even as children, we have this intuitive sense that the reason people are overweight is simply that they’re overeating food. After all, having four helpings of casserole isn’t the best way to shed the excess pounds.
Yet strangely, this doesn’t seem to be the case. More and more people are discovering that calorie deprivation may not always be the best and are allowing themselves to be both happy and full at the same time.
Better Quality Allows for Higher Quantity
It shouldn’t come as a surprise that fruits and vegetables are healthier for you than fast food and pastries. We all understand that certain foods have a higher quality than others, yet we seem to forget that this still holds true with things like fruits, vegetables, and meats. (Source)
Different foods have varying nutrient densities and affect how long you feel satiated, or full.
By choosing to eat foods that are both low in calories and nutrient dense, but not necessarily satiating, you’re allowing your body to take in more nutrients without adding unnecessary weight.
No one will argue that avocadoes or walnuts are good for you, but your calorie count rises quickly after just a small amount.
If instead, you save those for larger meals or periodic snacks, you provide yourself with the ability to eat lower calorie superfoods, such as broccoli sprouts, salmon, and spinach, at a much higher frequency.
When You Eat Matters
If you were to look back at most of human history, you’d see that eating three meals a day hasn’t exactly been the usual way of things.
This doesn’t necessarily mean that we shouldn’t be eating three meals a day, but it does show that we’re capable of missing meals without falling apart.
In a 2011 study published in Obesity Reviews, scientists found that when short fasting periods are compared to daily caloric restrictions, fasting is better at burning fat and keeping you thin.
In other words, cutting calories isn’t as effective for weight loss as is simply timing when you eat.
This doesn’t mean you can go to the buffet just because you skipped breakfast, but it does show that calorie restriction isn’t as beneficial as we may have thought.
Intermittent fasting has become extremely popular these days, and these results show why. If you’re looking to eat more over the day, try focusing those calories into a narrower window.
For those who just want to shed a few pounds, exercise doesn’t seem nearly as important as diet and nutrition. Besides being easier, focusing on nutrition doesn’t take precious time out of your day, or make your clothes all sweaty.
What most fail to realize is, exercise doesn’t just cause you to burn fat at the moment — you also must burn calories to sustain your new physique.
If you were to look at a bodybuilder, they aren’t eating for fun and excitement. It becomes a daily chore to eat meal after meal, every few hours, each consisting of insane amounts of calories.
Obviously, our goal isn’t to become bodybuilders, but the human body works the same for us as it does for them.
By working out and building lean muscle mass, the energy demand skyrockets, allowing you to eat more food than you otherwise could, and more frequently if you so desire.
In fact, the more muscle you build, the less consequential it becomes to splurge now and then with things you’d typically say are a no-go on your diet.(Source)
So, if you want to eat more, you need to develop an exercise regimen that helps you to build muscle.
5 Triggers That Cause Junk Food Cravings And How To Avoid Them
The foods available to us that fall into the aptly named “junk food” category is appropriately called junk because essentially, concerning the nutritional value that they provide, they are garbage.
Our attraction to junk food is derived from a combination of cruel tricks that our bodies play on us and the science that preys upon our sensory weaknesses about what we crave to eat.
However, for those who find themselves to be victims of these nutritionally defunct temptations, there has fortunately been an equal amount of science devoted to counteracting these wicked cravings that are the downfall of many a “diet.”
The following are 5 triggers that often cause people to reach for the types of food that they think they want, but that most assuredly they do not need.
Identify Your Emotions to Avoid Emotional Eating
There is overwhelming evidence that the primary trigger for poor eating habits is centered around emotions. Most often they are associated with negative emotions such as loneliness, heartache, stress, frustration, etc.., however, there are “happy” emotions that can drive us to make poor choices as well. Recognizing and addressing any feeling that often precedes bad food choices is an essential element of avoiding junk food triggers.
When you feel like you are going to be vulnerable to bad eating habits, find something, anything, that will give you the same satisfaction as eating without ingesting the calories that cause you to gain weight.
Practice SELF CONTROL and realize just how liberating that can be when it comes to the food that you choose to consume. Mastering your own power and inner will shouldn’t be a stifling experience, on the contrary. Self – control sets you free!
Remove the Things That You Are Weak Around
If you don’t have the foods that you find yourself to be a victim to in your house or at your workspace, then you are far less likely to go out of your way to eat them. Don’t buy the stuff or keep the stuff around that you know is bad for you! Ignore the junk food aisle in the grocery store entirely, try to forget it even exists.
Change Your Snacking Habits
Trying to make sure that you have eaten a well-balanced meal for dinner before “vegging” out in front of the television will inevitably lead to not snacking on the foods that contain the “empty” calories that are far too often the reason that we gain unwanted weight.
Identify What Your Trigger Foods Are and Master How to Avoid Them
Figure out what foods exactly are the ones that essentially, are your enemy. For some it may be bacon, for others, it may be Cheetos. Regardless of what your “trigger” foods are, they can be both identified and avoided successfully if you figure out what your weaknesses are and then you take control and avoid these foods and remove them from your life. (Source)
This isn’t to say that you can’t ever indulge or ever eat the things that truly bring you so-called “guilty pleasure.” To be the master of your appetite, you need to figure out what food or foods make you weak. Figure out how to incorporate them into your life in a way that allows you to both enjoy them and not have them be detrimental to your weight.
Did I Miss Anything?
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