If you have been struggling with weight, you know that you need to eat a healthy weight loss diet for you to lose weight. There are many foods out there, but only a few are of benefit to you. To help you out, here are tips on what you should eat for you to lose weight:
Fiber helps you to lose weight by helping you feel full for a long time. When you feel full, you don’t need to eat, and as a consequence, you lose weight. The ideal amount of fiber that you should eat is 20 grams every day. Some of the best places where you can get the fiber include: grains, fruits, and vegetables.
While you are looking to shed some weight, you still need to take some fats. You should note that you need good fats. These are monounsaturated fatty acids and omega-3 fatty acids that you find in avocados, nuts, oils, and a number of fish.
Just like fiber, fats make you feel full for a long time thus you don’t have the urge to eat. For you to get the most from the fats, you should take 3-4 servings every day.
Calcium and vitamin D
Both of these nutrients aid in strengthening your bones. Recent studies have shown that these nutrients also play a significant part in weight loss. Excellent source of the nutrients is dairy products. The amount that you take depends on your gender and age.
When it comes to calcium, you should take 1,000 milligrams if you are between the ages of 19-50. If you are above 51 years, you should take 1,200 milligrams. For vitamin D, you should take 200 IU if you are between the ages of 19 and 50, 400 UI if you are between 51-70 and 600 IU if you are over 71 years.
Protein also helps you to feel full which as I have said above, comes in handy in keeping you feel full for longer. While you need protein, you don’t need all types of proteins—you should focus on lean protein.
The best sources of it are fish, turkey, lean beef sirloin, and white meat chicken. For ideal results, you should take three servings every day.
These are tips on the right nutrients and foods that you should take for healthy weight loss. If you are confused about the best diets that you should consider, visit a reputable doctor who will recommend the best doctors diet.