Simple Swaps to Help Weight Loss
The best way to lose weight is to eat a balanced, nourishing diet rather than exclude specific foods or food groups.
Shutterstock Image ID 295119902Limiting your intake of high-energy, low-nutrient foods is one of the ways that you can establish a healthy, sustainable energy-deficit while maintaining adequate nutritional intake. My blog this month discusses common foods that you may wish to limit in order to help you lose weight, and some nourishing alternatives to try instead.
Sugary and Milky Beverages
Many beverages, such as fizzy drinks, sports drinks and fruit juices are very high in added sugars but often low in other nutrients. Drinking these adds calories to your diet but does not help you to feel full. Even milky drinks such as cappuccinos, mochas or hot chocolates can lead to weight gain as they often contain sugar-syrups, sweetened milk and extra sugar.
Instead, opt for minimally-processed fruit smoothies or better still, whole fruits which are typically rich in fibre, vitamins, minerals and antioxidants. But do be aware that shop-bought fruit smoothies often contain added sugar so always check the label. And try to wean yourself off added sugar in your tea or coffee - it may take time to re-educate your tastebuds but your body will thank you for it.
Shop-Bought Baked Goods
Shop-bought baked foods, such as biscuits, pastries, cakes, and many pre-made desserts, are often very high in added sugars. They may also contain partially hydrogenated fats which are a source of trans fats in processed foods, and are thought to increase your risk of obesity and heart attacks.
Alternatives include moderating your intake of desserts and other baked goods to only once or twice per week, reading food labels to help you choose products with the least amount of sugars, additives and fats, or to make your own biscuits and cakes at home so you know what they contain.
Fried Foods
Fried foods, including crisps and chips are generally high in calories, salt and unhealthy fats. They also lack fibre and protein and so will not fill you up after you’ve eaten them.
Instead, bake or grill potatoes and other vegetables with minimal fats, and toasted plain nuts, raw carrots or celery sticks, or slices of apple to snack on instead.
Takeaway Foods
Takeaways are almost always high in calories, fat and sodium and research regularly shows that fast food consumption is associated with an overall reduction in diet quality and low nutrient intake.
It is possible to make healthier versions of popular fast food items at home where you can use whole ingredients and limit the amounts of fats and sugar used in the cooking process. Homemade burgers are a good source of protein, iron and some B vitamins, while baking skin-on potato wedges in small amounts of oil can be a more nutrient dense and satisfying option to shop-bought oven fries.
Refined Breads, Pasta and Rice
White pasta or bread that is made using refined wheat flour is typically high in carbohydrates but low in fibre, protein and other nutrients. Similarly, white rice contains minimal fibre and protein and frequent consumption has been linked to obesity and insulin resistance.
Instead look for wheat-based products that have been made with whole-grain flour, and choose brown rice, quinoa or cauliflower rice as nourishing, fibre-rich alternatives to white rice.
Processed Energy and Granola Bars
Although energy and granola bars are often rich in fibre and protein, they can sometimes contain as much sugar as a chocolate bar.
More nourishing and healthful snack options include:
slices of apple or pear with peanut butter
small handful of mixed nuts
plain Greek yogurt with berries
a hard-boiled egg
Dried Fruits
Fresh fruits contain fibre and beneficial nutrients, and are generally low in sugar. Dried fruits, however, can be more sugar-dense than their fresh counterparts. As they contain much less water, dried fruits are a concentrated source of sugar and as a result, gram for gram, dried fruit contains more sugar than fresh fruit.
You can still enjoy dried fruit in moderation when you are trying to lose weight, but check that there is no added sugar, and avoid ‘candied’ fruits as they can contain as much sugar as a bag of sweets.
Sweetened Yogurt
Fruit-flavoured or honey-sweetened yogurts are best avoided due to their sugar content, and fat-free yogurts are especially likely to contain added sugar.
Instead, look out for plain yogurt and sprinkle fresh berries on top for flavour. Greek yogurt in particular, contains protein which will help you to feel fuller for longer, and bacterial cultures that may aid digestion.
Chocolate & Sweets
Both of these are generally unhealthy due to their high fat and sugar content, and are best avoided if you are trying to lose weight.
However you can still enjoy chocolate in moderation. Choose one or two small pieces of dark chocolate which typically contains less sugar than milk or white chocolate, and eat them after a meal as this will slow down their digestion.
When you stop eating processed foods that interfere with your body’s natural rhythms and signals, you will get back in touch with what your body needs rather than what your tastebuds tell you want.
Make your health a priority and try to always choose food that will nourish you. Start counting nutrients rather than counting calories.
