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When it comes to weight loss, it can be easy to get caught up in complicated diets and exhausting workout plans. However, the key to sustained, steady weight loss is simpler than you think. To lose weight, you have to be in a calorie deficit, which involves exerting less calories than you take in. This means that you have to eat satisfying meals so that you can stay full longer. Knowing what foods will give you the most bang for your buck is one way you can promote satiety and make remaining in a calorie deficit a little easier.
In modern diet culture, carbs are often villainized for making you gain weight. In actuality, carbohydrates are your body’s preferred method of energy, and are a necessary part of a healthy diet. You can and should eat carbs, but knowing which types of carbs are healthier than others is crucial. We askedLisa Young, PhD, RDN, author of Finally Full, Finally Slim and a nutritionist in private practice, what the best carb type is that will keep you full, especially to help with weight loss.
“Oatmeal is very healthy and great to help increase satiety. It is a gluten-free whole grain and a great source of fiber,” Young says, “The soluble fiber found in steel cut outs keeps your blood sugar steady to reduce cravings and keep you full.” Oatmeal is also incredibly versatile and easy to make. You can pair it with different fruits and nut butters for variety of flavor, and you can try overnight oats as a meal prep friendly breakfast option. Young suggests adding berries, nuts, and flaxseeds for an extra nutritional boost.
Another helpful tool she shares is making sure your plate is balanced at each meal. “The key is protein, fiber, and healthy fat. Try to include at least two of these at every meal. For example, rather than have plain toast at breakfast, add peanut butter or avocado which is a healthy fat. Add some chicken or fish to your salad and drizzle it with a tablespoon of salad dressing that is olive oil based.” Finding ways to add protein and substance to your meals doesn’t have to be boring—you can get creative with finding healthy foods that you enjoy. Liking the food you eat is perhaps one of the most important aspects of weight loss. Consistency is key, and if you don’t enjoy what you’re doing, you won’t keep it up. Identify the foods you enjoy and find ways to fit them into your diet so that every meal is balanced. It may be easy to want to cut out specific food groups because you think it will get results faster, but it will most likely lead you to giving up and making unhealthy choices.
