If you’re looking for a list of magic foods that will help you shed pounds by eating as much as you like of them, this isn’t the article for you. Unfortunately, that doesn’t exist, despite what some yo-yo diet profiteers would have you believe. What reading this blog post will do, however, is provide a suggested food guide that will act as a template for you to follow that may better your odds of sticking to the weight loss program you’re currently on or about to start. We’ll consider this a mission accomplished if you walk away with a strategic understanding of the advantages some foods have over others that will aid in putting you in control of how you look.
Let’s get to work.
As the previous blog posts have put together, building a weight loss program is like building a house. It starts with a strong and level foundation that we call your Metabolic Snapshot, its framed by the foods you love eating called your Big Rocks, and the walls that keep out the harsh winds of hunger are likened to the dietary fiber you are now diligently eating. Consider the suggested foods on this guide as an example of choosing the highest quality material in which to build your house. Though many similar implements can get the job done, higher grade goods can provide the longevity you’re looking for.
This is probably where you start thinking about chicken and broccoli
Other than developing an almost cult following from bodybuilder YouTube videos, chicken and broccoli seems to be the standard for those thinking about the doldrums of trying to lose weight. This iconic duo seem to be an inseparable pair, however mixing and matching any consistent amount of protein with a vegetable high in fiber does any weight loss program good, let’s find out why…
It’s easier to stick to a diet plan when you’re hungry for less time during the day
Though everyBODY is different, the principles are the same for losing weight: use more energy than you consume. (If that statement was so obvious you’re rolling your eyes, don’t forget that there are authors of books out there who blame out of season tomatoes for the weight loss failures and health woes of the world).
If you’re consistently losing weight, you’re going to be hungry. Coupling portions of protein with a fibrous vegetable can keep you fuller, longer. The hunger relief you can get from those protein/fiber combos can mean the difference between success and failure in getting to the weight and look you want.
Here’s a short list of protein/fiber combos to get you started:
- Ground turkey and spinach
- Steak and cauliflower
- Ground chicken and green beans
- Ground beef and kale
- Chicken thighs and brussels sprouts
It’s hard to stress enough, especially right now, that you can lose weight eating any food; it’s all about energy balance (taking in less than you expend). Keeping that in mind, having the right tools in your tool belt can help you stay on track longer.
You’re going to see that finding the fiber-rich alternative is the secret weapon in your longterm success in sticking with your diet.
If you’re looking to learn more than you ever thought you wanted to know about dietary fiber, check out the dietary fiber deep dives by starting here.
Here’s a short list of some foods’ average fiber content per serving along with their higher-fiber alternatives:
- White rice (0g): Brown rice (2g)
- Breakfast cereal (3g): Fiber One Original cereal (14g)
- White bread (0g): Whole wheat bread (3g)
- Iceberg lettuce (0g): Spinach (2g)
- Grits (0.5g): Oatmeal (4g)
*Side note: the above examples are based on averages, specific brands may vary.
Food volume, or the actual amount of food eaten, also plays a pivotal role in weight loss success
We see many people flounder in the middle of a weight loss program simply because they choose low volume, calorically dense foods. Though these foods can be convenient if you’re in a pinch (think protein or meal bars), they tend to leave you hungry soon after. Imagine, a 250 calorie meal replacement bar can be eaten in just a few bites, but a calorically equivalent salad with turkey, rice, and cottage cheese can be much more satiating. Not only do these higher-volume substitutions physically fill your stomach up more, the act of chewing more also releases hormones that help signal that full feeling. Check out the article here.
Time Restricted Eating can have an effect on the types of foods you eat throughout the day
In order to succeed in an effective weight loss program, especially during times of high caloric restriction, some clients choose to restrict eating to certain times per day called Time Restricted Eating, also known as Intermittent Fasting. This is a fantastic- and certainly not mandatory- tactic and helps a great deal of clients achieve their weight loss goals. Time Restricted Eating can be the key for some to get mental leverage on the hunger that inevitably occurs during an effective weight loss program. If you find yourself using this highly effective tactic, it may not be the wisest decision to go heavy on the food volume, as previously discussed. For example, if you’re only giving yourself a six-hour window to eat, perhaps that 250 calorie meal replacement bar is a good idea for a meal or two. Additionally, your distribution of dietary fiber may need to be tweaked in order to benefit your digestion while still getting the requisite amount recommended. If you’re currently working with a Cornerstone Weight Loss professional, these things have probably already been addressed and you’re crushing your weight loss goals. If this is not the case right now and you need a professional to get things going, click below!
Totally ignoring your taste buds can be detrimental to your consistency, which can lead to the failure of your weight loss program
If you have partnered with Cornerstone Weight Loss and are currently using one of our professional guides to better understand how food affects your body in a common sense way and are working on taking control of how you look, you have heard the term Big Rocks. In short, these are foods that if you could have on a consistent basis would help you stick to your weight loss program longer. This could be a daily candy bar or a trip to a local fast food restaurant a couple times per week. (Yes, fast food on a weight loss program. No, it’s not a “cheat day,” you’re just eating like a human being and accounting for it). Forming your weight loss program around foods you enjoy eating versus leaving no room at all for your unique tastes dramatically increases both short term and longterm success in weight loss and achieving the look you want. If this seems wrong to you, you’re not alone. Over the years, great marketing by yo-yo diet profiteers has persuaded you into black and white thinking about weight loss and what it really takes to achieve the look you want.
That can change right now.
At Cornerstone Weight Loss we help you better understand how food affects your body in a common sense way that will put you in control of how you look. In order to get in touch with a professional who can help tailor your weight loss plan to you, click below, fill out the information, and a member of the Cornerstone Weight Loss team will reach out to you to get the results in weight loss you deserve.