Weight loss is a common goal for many individuals seeking to improve their overall health and well-being. It involves the process of reducing body weight through a combination of dietary changes, increased physical activity, and lifestyle modifications. While there are various approaches to weight loss, the importance of a balanced diet cannot be overstated.
Avoiding key foods in our diet, especially those that are nutrient-dense and provide essential vitamins and minerals, can pose challenges to effective weight loss. When these foods are omitted, individuals may face nutritional deficiencies, reduced energy levels, and an increased likelihood of cravings for less healthy options.
We spoke with Andrew White, certified personal trainer and the co-founder of garagegympro.com, to learn about the three key foods you shouldn’t avoid because it’ll make weight loss so much more difficult. He revealed that high-fiber foods, lean proteins, and healthy fats are the types of foods to incorporate more of in your diet for weight loss.
High-Fiber Foods
White starts by saying that "Fiber is a powerhouse for weight loss. It helps keep you feeling full longer (about 30% more satiety), reducing the likelihood of overeating. It also aids digestion and can help regulate blood sugar levels, preventing spikes and crashes that lead to hunger pangs."
There are many good reasons why excluding fiber can make weight loss harder. "Without enough fiber, people often experience frequent hunger, leading to overeating and difficulty in maintaining a calorie deficit essential for weight loss. Lack of fiber can increase your hunger by up to 50%, making it much harder to maintain a healthy eating routine," he says.
He suggests to focus on foods such as whole grains, legumes, fruits, and vegetables.
Lean Proteins
White notes that "protein is essential for muscle repair and growth, especially vital when you're active. It increases satiety by about 25%, reducing overall calorie intake." It can include foods such as chicken, turkey, fish, tofu, and legumes in your meals.
"Insufficient protein can lead to muscle loss (up to 15% more) instead of fat loss and might leave you feeling unsatisfied, making it harder to stick to a healthy eating plan," he states.
Healthy Fats
While there are unhealthy fats we should avoid, there are plenty of healthier fats White recommends to include more of in your diet for faster weight loss.
"Healthy fats are essential for nutrient absorption and can keep you fuller for longer, with a 20% increase in meal satisfaction. They're also important for brain health and can provide a sustained energy source," he says. Some great choices of healthy fats are avocados, nuts, seeds, and olive oil.
"Completely cutting out fats can lead to cravings, a slower metabolism (by up to 10%), and deficiencies in fat-soluble vitamins, all of which can hinder weight loss efforts," White says.
Not incorporating these foods can make weight loss harder in so many unexpected ways. As White says, "Neglecting these essential food types often leads to a 40-50% increase in struggles with weight loss. Diets lacking in satiety, essential nutrients, and energy lead to a 30% higher chance of abandoning healthy eating patterns. This can result in binge eating, a 20% slower metabolism, and a disheartening weight loss journey."
