If you’re trying to control your weight, your diet is the first place to start. What you eat, and how much of it, matters.
However, if you’re new to the world of weight management, the idea of revamping your diet might feel overwhelming.
Experienced internist and endocrinologist Anastasios Manessis, MD, specializes in continuous care weight management programs, which help you maintain a healthy weight using sustainable strategies. The weight loss clinic at neXendo Wellness is here to support you with long-term weight control.
To help you get started with effective weight control, we’ve compiled six foods to include in your everyday eating.
Lean meats (or lean meat alternatives) should be a staple in your diet. Your body uses more energy to break down lean protein than for fat and carbohydrates, which leads to more calories burned in the digestive process. Plus, foods full of protein are filling and keep you feeling full.
Poultry, like chicken and turkey, are excellent lean protein sources. Be sure to trim off the fat and skin before cooking them.
Seafood also works as a lean protein source. Many fish are also excellent sources of healthy fats, fatty acids, and iodine. Iodine supports your metabolism.
Don’t eat meat? Don’t worry. There are plenty of protein-packed alternatives to use in place of meat in a plant-based diet. Legumes, tree nuts, and soy are all meatless alternatives. As a bonus, they contain fewer unhealthy fats.
It’s no secret that leafy greens, such as kale and spinach, are healthy. Whether you use them as a base for salads or cook them in a stir fry, leafy greens are packed with essential vitamins and nutrients.
Importantly, leafy greens are high in fiber and low in calories. High fiber means they support digestion, and low-calorie means you can eat plenty of them. Plus, leafy greens are full of plant compounds called thylakoids, which may help regulate your appetite by making you feel full.
Eggs are notoriously high in protein. If you’re looking for a breakfast that will keep you feeling full for hours, reach for the carton in your fridge. Whether you prefer them boiled or scrambled, eggs provide a satiating start to your day.
Plus, there is evidence that eggs can boost your metabolism because they contain essential amino acids.
Water-based soups typically have low caloric density, which means you can eat a lot of soup without having to worry about calories.
Even the sensory experience of eating soup supports weight loss because soup typically takes longer to eat. Between the time it takes to cool down, eat a spoonful at a time, and chew the solid components of a soup, you might find yourself eating more mindfully than you would a sandwich, for example.
Mindful eating can stop you from overeating.
Low-fat cottage cheese is versatile as an ingredient. You can eat it as a side for a protein-packed snack. Try it as a filling and tasty substitute for ricotta in a lasagna, or for a sweeter twist, try whipped low-fat cottage cheese as a substitute for yogurt in a parfait.
Berries and many other fruits are hydrating and full of water, which means they also have a low caloric density. Additionally, berries are fiber-rich and full of important vitamins to support an efficient metabolism.
Berries make for a sweet and filling mid-day snack that won’t compromise your daily calorie allowance.
If you’re ready to start modifying your diet within a continuous care weight management program, call neXendo Wellness or request an appointment online today.
