In this blog from Track Your Max, we explain the best foods for sustainable, healthy weight loss.

What Are Some Good Guidelines For A Healthy Diet?

Did you know you don’t have to eat significantly less to lose weight? It is not necessary to severely limit your caloric intake, nor is it recommended. To safely and sustainably lose weight, it’s best to eat whole, unprocessed, high-quality foods. These will naturally reduce hunger, increase your metabolism, and help burn fat.

Eating a variety of fresh, unprocessed foods can also support the health of your digestive system. A strong digestive system is linked to better insulin reaction, which can minimize fat stored around the midsection. Additionally, it can reduce inflammation and boost immunity, promoting both physical and mental wellbeing to keep you motivated to achieve your weight loss goals.

It is best to stay away from fried foods, processed foods, and refined sugars as much as possible, and be aware of how much you are eating. A helpful way to do this is to use the plate method. This means that half your plate should be filled with fruits and vegetables, a quarter with lean protein, and a quarter with fiber-rich carbohydrates.

Certain Foods Affect Your Hunger In Different Ways

Maintaining a balanced diet and exercising regularly are essential for improving your health, and hormones are key when it comes to managing cravings, hunger, and weight. Here are how certain foods affect your hormones.

• Eating ultra-processed foods such as pastries and snacks may cause our blood glucose levels to spike quickly. This causes a big release of insulin, which works to take the glucose out of our bloodstream quickly. Unfortunately, these types of foods lack essential nutrients and fiber, so most of the calories end up being stored in our fat cells.

• Protein fills you up quickly and keeps you feeling full for a long time. It also decreases the amount of ghrelin, the hormone that makes you hungry after eating, which helps reduce hunger. Protein takes more energy to digest, and it can help build lean muscle mass, which increases your metabolism.

• Eating foods high in fiber can help slow down digestion, leading to a steady rise in your blood sugar levels. This in turn causes a slower release of insulin, a hormone that helps store fat. As the fiber moves through your digestive system, hormones such as ghrelin, which give you a feeling of fullness, are released. This informs your brain that you no longer feel hungry and don’t need to eat as much. This can help you stay fuller for longer, preventing overeating and lowering your total calorie intake.

Foods For A Healthy Weight Loss Journey

Avocados are a remarkable type of fruit. Unlike other fruits, they contain much more healthy fats than carbohydrates. Avocados are loaded with monounsaturated oleic acid, the same fat found in olive oil. Even though the majority of their content is fat, avocados are still packed with water and fiber, which makes them very satisfying. Furthermore, they’re a great addition to salads composed of vegetables, as studies have shown that their fat can help the body absorb more of the carotenoid antioxidants from these vegetables.

Nuts are a great snack option because they offer a balance of protein, fiber, and healthy fats. Not only that, but they are also full of beneficial plant compounds that can help protect heart health. Research has also indicated that consuming nuts can help support metabolic health and aid in weight loss.

Leafy vegetables like kale, spinach, collard greens, and Swiss chard are excellent for aiding with weight control. They are packed with dietary fiber and important nutrients that will make you feel satiated and hydrated.

Fatty fish like salmon are incredibly nutritious and fulfilling. Loaded with high-quality protein, helpful fats, and a variety of essential nutrients, salmon can help you achieve a healthier weight and keep you feeling full longer. Furthermore, the omega-3 fatty acids in salmon may help fight inflammation, which is associated with obesity and metabolic illness.

Legumes such as lentils, black beans, and kidney beans can be beneficial for those trying to shed pounds. These foods usually have a high protein and fiber content, which have been known to make you feel full for a more extended period. Resistant starch is also usually found in legumes, making them a great choice for weight loss.

Potatoes don’t have the best reputation due to the rise of low-carb diets. Despite this, potatoes and root vegetables are actually great for weight loss and overall health. They provide a selection of essential nutrients, and are especially high in potassium, which is key for maintaining healthy blood pressure. Sweet potatoes, turnips, and other root veggies are also excellent options.

Take Control Of Your Health And Fitness Goals With Personalized Data

At Track Your Max, we strive to supply our clients with a transparent view into their metabolism, hormones, and biochemistry. With our help, patients are provided with empirical data on an ongoing basis to help optimize their health needs.

When patients are properly educated and informed about the workings of their body, they are able to properly coordinate with other medical and healthcare professionals to enhance their quality of life. Track Your Max of Webster, TX helps you take control of your life with metabolism tests, hormone test panels, medical weight loss programs and more. Call (832) 400-9501 to get started.