Reducing sugars and starches, or carbs, from your diet can help curb your appetite, lower your insulin levels, and make you lose weight.
Each one of your meals should include:
a protein source
fat source
vegetables
a small portion of complex carbohydrates, such as whole grains
Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight (5Trusted Source).
Eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight.
Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs.
56–91 grams per day for the average male
46–75 grams per day for the average female
Diets with adequate protein can also help:
reduce cravings and obsessive thoughts about food by 60%
reduce the desire to snack late at night by half make you feel full
Healthy protein sources include:
meat: beef, chicken, pork, and lamb
fish and seafood: salmon, trout, and shrimp
eggs: whole eggs with the yolk
plant-based proteins: beans, legumes, quinoa, tempeh, and tofu
Low carb and leafy green vegetables.
Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.
Vegetables to include for low carb or low calorie eating plans:
broccoli
cauliflower
spinach
tomatoes
kale
Brussels sprouts
cabbage
Swiss chard
lettuce
cucumber
Healthy fats
Don’t be afraid of eating fats.
Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan.
Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat conten
Assemble each meal out of a protein source, healthy fat source, complex carb, and vegetables.
Leafy green vegetables are a great way to bulk up a meal with low calories and lots of nutrients.
Move your body
Exercise, while not required to lose weight, can help you lose weight more quickly.
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