Hey there fabulous ladies! Struggling to lose weight? You know, switching up your diet can play a huge part in how you feel. If you are looking to release some weight while healing and nourishing your body, read on. As a nutritionist and master health coach, I understand the struggle of balancing a busy lifestyle with the desire to feel confident and comfortable in your body again. Forget about those restrictive diets that leave you feeling deprived—let’s talk about real, satisfying food that supports weight loss! And I have even included a bonus tip that cannot be overlooked when it comes to losing weight!
Remember that for a body to release weight, it is important to nourish it, not starve.
My biggest tip is to eat real, fresh food, not processed fake good.
Here are four amazing, everyday foods to include often in your diet for a healthy, vibrant you.
1. Leafy Greens
Why It’s Good: Leafy greens like spinach, kale, silverbeet, and rocket are incredibly nutrient-dense, which is important for a healthy body. They’re high in fibre, which helps keep you full and aids in digestion. These greens are also rich in vitamins A, C, and K, folate, iron, and calcium. Yes, I know, boring, but pretty exciting for your body and well, let's face it, your nutritionist too. They can help reduce inflammation, support bone health, and boost your immune system. Win, win, win in my books.
Try This: To reap the benefits of leafy greens, toss them into your morning smoothie for a nutritious start to your day, or sprinkle them over your lunchtime salad. Sautéing them with a bit of olive oil and or ghee and garlic makes a quick and tasty side dish, or you can blend them into soups and stews for added nutrition. So easy!
2. Protein
Why It Rocks: Protein is essential for maintaining muscle mass during weight loss and promoting a feeling of fullness. Foods like chicken breast, turkey, fish, beef, pork tofu, beans, and lentils etc, are excellent sources. Protein not only helps with satiety but also supports metabolic health and muscle repair. Including enough protein in your diet can also prevent the loss of muscle mass that often accompanies weight loss. Very important and often missed in a healthy diet.
Try This: Whip up a hearty chicken and veggie stir-fry for dinner or enjoy a tofu and quinoa bowl for lunch. Snacking on roasted chickpeas or edamame is another great way to boost your protein intake. You can also add beans or lentils to soups, stews, and salads for a filling and nutritious meal.
3. Fibre
Why You Want It: High-fibre foods like quinoa, oats, vegetables, psyllium husks, flax seeds and rye are crucial for weight loss and overall health. Fibre helps regulate blood sugar levels, keeps you feeling full longer, and supports a healthy digestive system by promoting regular bowel movements. It can also help lower cholesterol levels and improve heart health. A healthy body loves a healthy bowel motion. We want to aim for bowel motions at least once a day. Fibre really does help with this daily activity. Fibre is also food for your gut bacteria, making a very happy tummy.
Try This: Start your day with a bowl of oatmeal topped with fresh berries and a sprinkle of psyllium husks and nuts for added crunch. Add a 100% rye toast to your lunchtime salad or a portion of quinoa and vegetables as a side with dinner. Fibre-rich foods are versatile and can be easily incorporated into soups, stews, and baked goods for a healthful boost.
4. Berries
Why You Need It: Berries such as blueberries, strawberries, raspberries, and blackberries are great fuel and high in fibre, vitamins, and antioxidants. They are particularly rich in vitamin C and other antioxidants that can help fight inflammation and protect your cells from damage. Berries are also great for satisfying your sweet cravings without increasing your energy intake too much. Don’t forget that they are delicious too, especially when in season.
Try This: Add a handful of berries to your morning yoghurt or blend them into a refreshing smoothie. Try gently cooking them with ghee and cinnamon for a great topping for oatmeal, healthy rye pancakes and even pop them into salads. You can incorporate them into healthy desserts like chia seed pudding or berry parfaits.
Bonus Tip: Stay Hydrated for Weight Loss Success and Support
Why Hydration Matters: Staying hydrated is crucial for overall health and can significantly aid in weight loss. Water plays a vital role in various bodily functions, including digestion, circulation, and temperature regulation. When it comes to shedding those extra kilos, proper hydration can be a game-changer for several reasons:
Hunger or Thirst: Sometimes, what we perceive as hunger is actually thirst. Drinking water between meals can help prevent overeating. A simple glass of water can stave off unnecessary snacking and help you stick to your weight loss goals.
Boosts Metabolism: Drinking enough water can temporarily boost your metabolism. Studies have shown that drinking water can increase your resting energy expenditure, meaning you burn more energy at rest. Staying hydrated ensures that your body is running efficiently, supporting your weight loss efforts.
Aids Digestion: Water is essential for healthy digestion. It helps break down food, absorbs nutrients, and prevents constipation. Proper hydration keeps your digestive system functioning smoothly, reducing bloating and discomfort, and helping you feel lighter.
Supports Detoxification: Water helps flush out toxins from the body through urine and sweat. This natural detoxification process is crucial for overall health and can support weight loss by reducing water retention and bloating. Drinking enough water ensures that your body can effectively eliminate waste products.
Try This:
Start Your Day with Water: Begin each day with a glass of water to kickstart your metabolism and hydrate your body after a night's sleep.
Carry a Water Bottle: Keep a reusable water bottle with you throughout the day to remind yourself to drink regularly.
Monitor Your Intake: Aim for at least 35 ml per 1 kilogram of body weight of water a day but listen to your body and drink more if you feel thirsty, especially in hot weather or during intense physical activity. No more than 4 litres though.
Staying hydrated is a simple yet powerful tool in your weight loss journey. By making water a priority, you're not just supporting your weight loss goals—you're also promoting overall health and well-being. Cheers to a healthier, hydrated you!
Managing your weight means looking at the big picture, and your diet is a huge part of that. By adding leafy greens, protein, fibre, and berries to your daily meals, you're not just eating better; you're living better. Start experimenting to discover tasty, healthful ways to enjoy these foods every day.
I do take a personal approach to nutrition, as we are all different and require different nutrients.
Got questions or need personalised advice on your diet? Feel free to reach out or follow us for more handy tips and tricks. Let's make healthy living fun and delicious!
Zita Dixon
Qualified Nutritionist, Master NLP Coach and Chef
How can I help you? Here are just a few of the ways>>>>>>>>>>>
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Ready to find your food and enjoy the support of a qualified nutritionist to get to and stay at your goals? Check out My Total Body Confidence Method, including your own Metabolic Balance Plan here: Zest Nutrition | Total Body Confidence Method
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