Eat more at breakfast
We’ve said it once and we’ll say it again: do not skip breakfast. Studies published in the Journal of the American Dietetic Association have found that those people who do not eat a decent meal first thing eat more kilojoules during the day. Interestingly, when it comes to losing weight, the type of foods you eat at breakfast matters too.
According to a study published in the International Journal of Obesity people who ate two eggs for breakfast lost 65 per cent more than those participants who ate the other breakfast option, which were bagels. Those who ate eggs also reported feeling more energetic than the bagel-breakfasters, which is always helpful when you are trying to lose weight because it might encourage you to workout. Therefore not only should you be eating breakfast you should also try eating eggs for breakfast, or other protein-rich food.
What to eat more of to lose weight: Eat eggs for breakfast or foods that are high in protein, such as natural yoghurt and a handful of nuts.
Eat more fruit
A great way you can eat more but still lose weight is to eat more fruit. Specifically, you should eat more fruit before a meal because, according to findings, eating fruit before a main meal will fill you up, but because fruit is low in kilojoules you won’t be filling up on foods that will eat into your kilojoule allowance for the day. By eating fruit before your meal you are less likely to overindulge and eat too much during your meal.
In addition to this, eating fruit is great for losing weight because it is high in fiber. fiber is important if you want to lose weight because it helps to keep you fuller for longer and it also helps to reduce the amount of fats your body can absorb. So tucking into a piece of fruit prior to your meal can help you to eat more and lose weight in lots of ways.
What to eat more of to lose weight: Eat fruits that are high in fiber before a meal, such as apples, passion fruits and strawberries.
Eat more to grow your muscles
Muscle mass is an important part of losing weight because the more muscle tissue you possess the more kilojoules you will burn. You can help stimulate muscle growth by eating the right foods, such as protein. It is thought that eating protein can help to build muscle and maintain your lean muscle mass during weight loss.
If you would like to build more muscle mass in order to lose weight you should eat before and after your workout too as eating before exercise helps to fuel your body and will encourage muscle growth.
What to eat more of to lose weight: Make sure you consume protein in every meal and eat before and after exercise. Great snacks to eat before your workouts include banana and peanut butter on toast or some yoghurt with berries. After your workout good snacks include turkey and cheese or hummus and pita strips.
Eat more whole grains
Whole grains that have not been heavily processed are fantastic if you want to lose weight and not feel hungry because they are digested at a slow rate and therefore when you eat these foods you will stay full for a greater period of time. These whole grain foods also help you to maintain your blood sugar levels, which should help you to avoid reaching for quick-fix energy snacks such as chocolate bars.
More support for eating whole grains comes from the Harvard School of Public Health, which found that participants who ate more whole grains gained less weight over a twenty year study than those people who ate less whole grains.
What to eat more of to lose weight: Eat whole grain foods that have not been processed, such as barley, brown rice and quinoa.
Eat more folate
Folate, also known as folic acid, is a B vitamin that is found in lots foods, such as kale, romaine lettuce and spinach. A study that was published in the British Journal of Nutrition found that those people who were hoping to lose weight who ate lots of foods containing folate lost up to eight and half times more weight than dieters who ate the least amount of folate.
It is thought that folate can help encourage weight loss because the vitamin helps to steady your blood insulin levels and this will encourage your body to burn fats from the foods you eat instead of storing those fats. Therefore if you want to lose weight eat more foods that are high in folate.
What to eat more of to lose weight: Stock up on foods that contain folate such as black beans, kidney beans and lentils.
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