What you eat is crucial when losing weight. It’s all about cutting down on unhealthy foods and filling up on nutritious foods.
A nutritionist revealed what women should eat more of every day if they want to see results. She recommended eating plenty of protein for breakfast and giving preference to non-starchy vegetables and plenty of fiber.
Lauren Hubert (@sororitynutritionist) told weight-loss seekers: “Yes, of course you need to eat less than you burn to lose weight – I’m a nutritionist and of course a calorie deficit is key – but eating less isn’t helpful if you don’t know what you should be eating.”
The expert advises those who want to lose weight to eat more protein – specifically at breakfast.
Eggs are one of the best sources of protein
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She said, “Before you say anything, if you’re not an egg person, you can eat high protein Greek yogurt or have overnight soaked oats. Personally, I like to use vegan protein powder for this. Whatever you like, it doesn’t have to be eggs.”
“However, it is so important to consume protein in the morning. At least 20g – if not 25-30g – is key.”
The British Heart Foundation explained: “Most adults need around 0.75g of protein per kilo of body weight per day. For the average woman, this is 45g and for a man, 55g.”
If you’re looking for protein ideas, the best sources of this important food group are beans, peas and lentils, nuts and seeds, lean meat, fish, dairy products and soy products.
A woman who has lost more than 25 kilos told us which six healthy breakfasts she ate to achieve her weight loss goals.
Next, the expert recommends stocking up on vegetables, specifically the non-starchy kind. Non-starchy vegetables contain lower amounts of carbohydrates.
Lauren said: “Everyone knows that vegetables are very nutritious, but specifically for fat loss and weight loss, non-starchy vegetables with high volume and low calories are best.”
According to the expert, a good way to incorporate non-starchy vegetables into your diet is to “sneak” them in. For example, she does this by adding cauliflower rice to her regular rice.
Common non-starchy vegetables include cauliflower, Brussels sprouts, cabbage, kale, lettuce, arugula, spinach, carrots, celery, cucumbers, celery, asparagus, celery, eggplant, broccoli, mushrooms, peppers and tomatoes.
Many of them can be finely chopped and added to sauces, soups and salads.
Finally, the expert advised anyone who wants to lose weight to stock up on fiber-rich foods, as these are excellent for keeping the body full and staying healthy overall.
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Those losing weight should enjoy protein-rich breakfasts such as overnight oats, complete with protein powder
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To get enough fiber, she recommends choosing natural carbohydrate sources such as oats, quinoa, rice, sweet and regular potatoes, and beans.
The NHS also recommends choosing high-fibre breakfast cereals and wholemeal or wholegrain bread.
For snacks, reach for fresh fruit, vegetable sticks, rye crackers, oat biscuits and unsalted nuts or seeds.
