Given that most people can probably lose a little bit of fat and gain some muscle, it
is no surprise that new diet fads are always coming out.
While calorie and portion control are the fundamentals of any weight loss or weight
gain goals, simple yet sustainable diets can sometimes do the trick.
The quality and type of food you consume is just as important as counting calories.
So why don't we explore some of the best foods and exercises you can eat and do to lose weight?
And also, what kinds of things should you avoid if you're trying for weight loss?
Before we begin this video, don’t forget to subscribe to our channel for more daily
tips like this and turn on notifications so you never miss our new videos!
‘The takeaway is that the quality of what you eat is incredibly important.
You may or may not need to eat a 1,800-calorie diet, but what you need is a diet that is
based on whole and minimally processed foods without an excess of added sugars, salts,
and saturated fats.’
That is why Maya suggests a diet that is rich in whole foods and filled with fruits and
vegetables.
The use of a fruit and protein diet since it provides dieters with energy for daily
activities and weight training.
They explain that protein is a nutritional component required to help muscle tissue recover
and repair after weight training.
On top of that, fruit provides good carbs for the right kind of sugar-fueled energy.
When you combine these two foods along with some vegetables, you get a low-calorie diet
that helps you lose weight and build muscle.
The beauty of this diet is that it is inherently filled with nutritious, whole foods.
Protein coming from animal, beans, nuts and/or soy products is mostly natural and fruits
which are seeded are almost always from the earth.
The article went on to stipulate the specific type of protein that dieters should try to
ingest.
They explain that when choosing proteins for a diet, avoid fats.
Foods like red meat, milk, and eggs have high amounts of saturated fats, which are bad for
cardiovascular health.
You should choose lean meats like skinless chicken and turkey.
When it comes to fish, which naturally contains omega-3 fatty acids along with protein, you
should choose mackerel, tuna, trout or salmon.
Fruits, while considered a carb, tend to be a good source of energy.
They are also low in calories and are almost always natural.
Fruits like apricots, melons, peaches, and tangerines are full of healthy sugars.
These are good for snacking in between meals.
Grapefruit is a very low-calorie fruit full of vitamins and nutrients.
Grapes and cherries are also good for a portable, healthy snack.
Bananas are beneficial for their potassium content.
And of course, any good diet for the purpose of weight loss needs to include some form
of exercise.
According to a study the increase in muscle mass causes an increase in metabolism which
in turn helps the dieter burn more calories.
Thus a focus on strength training and gaining muscle will greatly increase one’s caloric
output.
Cardio exercise is the way to go if you want to burn calories.
If you went over your caloric intake target, a good cardio exercise can burn all that excess
off.
To top it off, you can add resistance training to increase your muscle mass.
Muscle burns off more calories even when you’re just sitting!
‘There isn’t one “perfect” diet for everyone, owing to individual differences
in genes and lifestyle,’ but the data doesn’t lie.
‘“ a calorie is a calorie” is an oft-repeated dietary slogan, and not overeating is indeed
an important health measure.
Rather than focusing on calories alone, however, emerging research shows that quality is also
key in determining what we should eat and what we should avoid in order to achieve and
maintain a healthy weight.
Rather than choosing foods based only on caloric value, think instead about choosing high-quality,
healthy foods, and minimizing low-quality foods.’
So while many diets have grown prominent over the past few months, a diet rich in whole
and nutritious foods such as protein and fruits is essential not only for weight loss goals
but also for health and longevity.
Now that we've explored the dos of weight loss, why don't we explore the don'ts?
The following things are stuff you should totally avoid if you're looking to shed a
couple pounds.
1) French Fries And Potato Chips.
While potatoes themselves are pretty healthy, french fries and chips are in fact not healthy
in the least bit.
In fact, they're closely linked to weight gain.
One study even found that potato chips are one of the biggest contributors to weight
gain, more so than most other foods.
You'll even want to avoid baked, fried or roasted potatoes, because like most things
these days they contain cancer causing substances called "acrylamides".
Bottom line: avoid potatoes in general unless they're plain, boiled potatoes.
Hey!
Stay away from that McDonald's drive thru!
Yeah, keep driving.
2) Sugary Drinks.
There are a lot of unhealthy foods on this planet.
The aforementioned potato chips.
Candy.
Ice Cream.
However, soda and sugary drinks are probably in the top ten for worst foods for weight
loss.
If you're drinking a lot of soda, know that it's going to have several disastrous health
effects on your body, not to mention that it's absolutely killer for weight loss.
You see, the brain doesn't register soda's calories like it does with solid food.
You won't be getting any fuller and you'll just drink more and get fatter.
Our advice: if you're trying to lose weight, avoid sugary drinks altogether.
Hey!
Get away from that McDonald's drive thru!
Yes, we know how refreshing a cool dollar diet coke would be right now, but you've got
to avoid it!
Yeah, keep driving.
3) White Bread.
While it's undoubtedly better than brown bread, it's best to avoid this refined, sugary grain
product.
It'll spike your blood sugar levels, plus eating just two slices a day will up your
chances of weight gain and obesity.
Try one of the healthier alternatives, oopsie bread, cornbread, and almond flour bread are
all great options.
The best option, however, is Ezekiel bread, which is said to be the healthiest bread on
the market today.
4) Candy Bars.
We can hear you through your phone/laptop/desktop/spaceship monitor: well duh Bestie, obviously!
Well, we didn't know you were suddenly a health expert viewer, maybe YOU'D like to make the
video!
That's what we thought.
Candy bars, like white bread, are packed full of sugar, unhealthy oils and refined flour.
They're high in calories and low on nutrients, which isn't what you want when you're trying
to lose weight.
Unfortunately, they're everywhere and are often positioned near the entrance of the
grocery store to try and take advantage of your hunger.
Instead of buying a candy bar with 200-300 calories, maybe try something healthier and
more fruit like.
Maybe an apple, or a handful of nuts.
Yes, we know it's not the same, but at least you won't get fat!
5) Pastries.
This includes cookies, cakes and all sorts of pastries, but they're all more often than
not bad for you.
Once again, these babies are chalked full of refined flour, sugar, and other healthy
ingredients.
They also contain a lot of trans fats, which are linked to many diseases and health problems.
Finally, they're high in calories and low in nutrients, plus they're not very satisfying.
Should you decide to eat one of these light foods, you'll most likely still be hungry
later, as they're not very filling.
So what can you do?
How do you satisfy your sweet tooth if you can't eat pastries and candy bars?
Maybe try some dark chocolate, they're rich and a lot healthier for you thank the aforementioned
two candies.
6) Alcohol.
This only applies to some types of alcohol, but especially beer.
These are low in carbs and protein, but high in calories.
There are a lot of asterisks when it comes to this point, however.
For starters, we're mostly just talking about constant, heavy drinking, or at least not
drinking in moderation.
Alcoholism, or drinking a lot, is often associated with weight gain.
Also, while beer is often pretty unhealthy, drinking wine in moderation actually might
be good for your health.
So, drink, but not that much.
Hey!
Put the shot glass down, that's too much!
7) Pizza.
This is one of the most popular fast foods in the world, but unfortunately, the American
created treat is very unhealthy.
It's awful for those of us trying to achieve some weight loss.
We are however mostly talking about commercial pizzas here, so keep that in mind.
They tend to be pretty high in calories and often include processed meats and cheeses.
Just in case you didn't know, processed foods aren't good for you.
They also usually include one of the biggest culprits on this list: refined flour.
So try to make your pizzas at home...
Hey!
What are you doing in that McDonald's drive thru?
Haven't you learned anything!
No, they don't serve the McPizza anymore!
Gosh darnit, viewer!
What about you?
What foods do you think you should eat to lose weight?
How about exercises, what should you do to lose weight?
And finally, what should you avoid if you're trying to lose weight?
Let us know in the comments section below your thoughts on weight loss.