When we decide to lose fat and build muscle, we begin to categorize foods as ‘good’ and ‘bad’, and restricting the latter. Food restriction always leads to deprivation, which more than often leads to yo-yo dieting. Moderation is key!
To avoid the yo-yo dieting and having to start all over again, focus on eating more of the healthy food that you love for this will help you to lose fat. Healthy eating becomes easier once it becomes a lifestyle. Choose foods with lower energy density (fewer calories for their bulk) such as vegetables, fruit, and lean proteins. These are the types of food that you can eat in greater quantity, thus more volume of food for each meal, and still consume the fewest of calories.
HOW EATING MORE NUTRIENT-DENSE FOODS CAN HELP YOU LOSE FAT
YOU FEEL SATISFIED
When in the pursuit of fat loss, your meals should contain nutrient-dense foods like whole grains, lean proteins, vegetables, fruit, and healthy fats. These foods help you to feel full so you will have an easier time sticking to the meal plan. You will not feel restricted eating this way. High-fiber, high-water foods like fruits and veggies can help you feel full for fewer calories, so you will not be so tempted to reach for a huge piece of cake.
IT KEEPS YOU FROM FOCUSING ON THE TABOO
Meal plans that are sustainable, healthy and are free of restriction and feeling ravenous help you to avoid thoughts about subtracting or limiting foods. If you tell yourself not to eat your favorite less nutritious snack such as chocolate, instead of “If I am in the mood for a snack, I will have fruit”, you will perseverate on the forbidden chocolate each time you think of your dietary goals.
Restriction is the best way to get someone thinking about that food constantly and can lead to an unhealthy relationship with food. Negative thoughts like “I blew it” and “Why bother with healthy eating” cloud your mind, which leads to a cascade effect that is difficult to break. Focus on what healthy foods you can add to your plate versus what you should take away.
STAY MOTIVATED AND CREATE A NEW LIFESTYLE
Add new ingredients to your meals that you are excited to try and create something great tasting and healthy. This may give you momentum, encouraging you to continue on a healthy-eating journey. Food should provide pleasure. Healthy food choices are to be enjoyed and will replace unhealthy food choices generating new positive practices that are beneficial to your body. Over time, this reinforces neural pathways in the brain that make the delightful habit of eating a handful of nuts instead of a bag of chips more deeply satisfying.