Whether utilizing a medical weight loss program or working to lose weight on your own, eating carefully is a key to success. Here are some tips on what to eat to feel energized and satisfied throughout the day while revving up your metabolism:
- Focus on resistant starches such as multigrain breads, lentils, oatmeal, black beans and bananas. These foods resist rapid digestion, so you feel full for a longer period. Aim for four to six servings each day.
- Embrace healthy fats. These fats can help you lose weight as well as lower cholesterol and the risk of disease. Aim for two to three servings a day of foods such as salmon, sunflower seeds, nuts, avocado, canola and olive oils.
- Eat regularly to keep your metabolism up. Have a small snack or meal every three to four hours. Aim for 1,400 to 1,600 calories a day, spread across three meals and two small snacks.
- Balance every meal. Maximize your energy and feel full by incorporating lean protein, fiber-rich carbohydrates, a resistant starch, healthy fats, and fruits or vegetables into every meal. Ideally, your plate should have one-half vegetables, one-fourth lean protein and one-fourth healthy carbs or resistant starches.
- Include fiber. Fiber helps you feel full and improves your digestion. Aim for 25 to 35 grams of fiber daily from foods like sweet potatoes, whole-grain cereals, pastas and fruits and vegetables.
- Focus on protein. Plan to include one serving of lean protein (beans, egg, cottage cheese, salmon, or chicken breast) into each meal to build lean muscle, keep your metabolism up and help you feel full.
- Avoid highly processed foods and focus on items with less than five ingredients. Shop the outer aisles of the store to fill your grocery cart up.
- Keep a food journal to help pinpoint patterns and successes that will motivate you to keeping working toward your goals to lose weight.