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Healthy eating for weight loss requires you to follow mindful habits at all hours of the day. In truth, there is no one meal that is the most important for garnering big results because maintaining a calorie deficit is determined by the sum total of what you eat throughout the day. That’s why when it hits lunchtime it’s important to put together a well rounded meal which will fuel your afternoon and keep your body well nourished and your mind sharp so you can continue to practice healthy habits. In order to keep your eating on track and get the most out of your meals, this is the one lunch that nutritionists agree is ideal for reaching your weight loss goals.
A good meal is constituted by a healthy balance of carbs, fats, and proteins. To simplify this, your lunch should contain a vegetable, fruit, whole grain, and meat or plant based protein source in order to keep you full and sharp throughout the day. However, including fish in your lunch is one of the best ways to provide your body with a lean source of protein ideal for weight loss. “Fish containing high amounts of EPA/DHA have cardio-protective properties by replacing high saturated fat animal proteins in the diet and reducing blood clotting as well as blood pressure,” explains nutritionist Lisa Richards.
Hitting all of the major food groups in your meal is necessary for fueling your body without bogging it down with empty calories and sugar. “Many of these food categories are heart healthy and those should be the foundation of your lunch. This allows for the individual to consume foods that will give them mental clarity, energy, and improve their mood. This combination also removes foods attributed to weight gain and chronic disease,” says Richards, who notes that healthy fats, which can be found in fish, are vital for proper function of your body and won’t actually cause you to gain fat.
If you’re looking for a precise breakdown of the perfect lunch for weight loss, Richards has you covered. “A lunch could include a quinoa bowl made with salmon, pine nuts, and avocado, on a bed of spinach. This would allow for the consumer to have a whole grain, loads of healthy fats, and vegetables. They can also choose to include feta cheese if they want to include dairy in their particular diet.” You don’t have to skimp on flavor to reach your goals and practice a well balanced lifestyle!
A nutritious lunch is just as important as every other meal in your diet for weight loss. Prioritizing a combination of vegetables, healthy fats, protein, and carbohydrates will keep you feeling full and sharp with enough fuel to get you through your day, allowing you to make good decisions along the way. Your meals should never leave you feeling deprived, so focus on nutrients instead of calories to achieve sustained weight loss without a second thought.
