Many people try to control their weight by eating more nutrient-rich foods, such as vegetables and fruits. Some of them also try to avoid foods and drinks that are high in calories, salt, sugar and fat.
They may also try to eat more healthy fats, such as those in avocados, nuts and olive oil.
Eat More Vegetables
Vegetables are a valuable ally in the fight against weight gain because they’re naturally low in calories. One serving of vegetables (about 1 cup raw or 1/2 cup cooked) contains only about 25 calories, so adding more veggies to your diet can help you cut down on unnecessary calories without sacrificing flavor.
Veggies also provide your body with a variety of nutrients. In fact, researchers found that a diet high in veggies may protect you from conditions like heart disease and cancer, and improve your overall gut health.
Getting more vegetables into your diet doesn’t have to be difficult or expensive. Start by keeping frozen vegetables in your freezer so you always have a healthy option on hand when you need it. And try to avoid cooking or eating them with sauces, syrups or high-fat dressings because these add extra calories. Instead, steam, roast or grill veggies to get the most flavor out of them.
Cut Back on Carbohydrates
Carbohydrates provide energy that fuels the body’s cells, muscles and organs. However, too many carbohydrates can cause weight gain by adding excess calories to the diet.
Refined carbohydrates are known for sending blood sugar levels on a roller coaster ride, which can trigger food cravings and increase hunger. Instead of reaching for processed foods, choose complex carbohydrate foods such as whole grains, beans and high-fiber vegetables like sweet potatoes and mushy peas.
Also, try to cut back on sugary drinks. Swap soda for water, tea or a non-sweetened fruit juice. Then, add protein and healthy fats to your meals to feel full. Protein slows digestion and doesn’t raise insulin, unlike carbohydrate-rich foods. Additionally, some studies have linked low-carbohydrate diets to weight loss and reduced risk for heart disease. However, other studies have shown that long-term carbohydrate restriction can lead to health problems including low blood glucose, muscle loss and nutrient deficiencies. Therefore, it’s important to talk with a registered dietitian to find the right balance of carbohydrates for your individual needs.
Eat More Healthy Fats
Fats should make up 20-35% of your total calories, but the type of fat matters. Aim for unsaturated fats such as those from olive oil, avocados and some nuts and seeds. These healthy fats supply essential nutrients that your body can’t produce on its own, including omega-3 and omega-6. Avoid unhealthy fats, which can raise your cholesterol and increase your heart disease risk, such as trans fats and saturated fats found in fatty cuts of meat, full-fat dairy like whole milk and cream and processed foods. Each gram of fat provides 9 calories, so limit how much you eat.