Weight loss: Effective ways to create a healthy calorie deficit
Since a low-calorie diet requires an overall reduction in calories, each calorie must contribute to your health goals, which can be achieved by eating nutrient-rich foods.
Some essential foods include:
Fruits and vegetables
Fruits and vegetables are high in nutrients and fiber, which keep you fuller for longer. They are also low in calories making them the perfect choice.
Lean protein and low-fat dairy products
Lean protein sources like fish, salmon, chicken breast, and low-fat dairy products are the best choices. Adding more protein to your diet can double your weight loss effects. It also helps to remove excess calories from fat.
Grains
A lot of diets require people to avoid carbohydrates. However, it’s just a matter of choosing the right type of carbohydrate. Carbohydrates should not be eliminated from the diet because the body needs them to function optimally. Prioritizing whole grains or complex carbohydrates over refined carbohydrates provides more nutrients and fiber along with the right number of calories.
Other complex carbs that one can consume for a healthy diet are Quinoa, oats, peas, beans and vegetables like broccoli and kale.
Nuts and seeds
The nutritional composition of nuts and seeds offers significant health benefits. These substances can lower cholesterol and inflammation, reduce the risk of stroke and heart attack, and even reduce the risk of developing type 2 diabetes.
Research also shows that nuts may also aid weight loss. Some nuts and seeds to include in your diet are almonds, walnuts, pistachios, chia seeds, pumpkin seeds, and flaxseeds. A person can also include berries like blueberries and cranberries in their diet.