There are many great foods to eat on a diet that will help you lose weight. All foods contain different amounts of energy and can be broken down into their macronutrients (Protein, Fats & Carbs) and micronutrients (vitamins & minerals). Here are the 10 best foods to eat on a diet and to live a healthy lifestyle.
Eggs are a source of complete proteins. Complete proteins contain essential amino acids that your body cannot produce itself, and which must come from the diet. Also eggs are a great source of healthy unsaturated fats. These fats keep cell membranes healthy, protect internal organs and help with absorbing fat soluable vitamins.
They are a fantastic source of the vitamin B12 and vitamin D. These are needed to keep the bodies nerve and blood supply healthy and to absorb calcium and promote bone growth. The balance of macronutrients and micronutrients within eggs and containing only 80-90 calories makes eggs a powerhouse when on a diet!
A great way to incorporate eggs into your diet is within your breakfast as an omelette, poached, scrambled or hard boiled.
Blueberries are packed with nutrients. They really are a superfood. They contain disease-fighting antioxidants and phytochemicals as well as plenty of vitamin C, vitamin K and manganese.
The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health. The fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease.
They are extremely easy to incorporate into your diet as a snack or an extra topping on your breakfast. We highly recommend adding blueberries into your diet especially when trying to lose weight. They are a nutrient powerhouse and extremely low in calories.
Avocados are the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals. They are extremely high in healthy fats to help keep you fuller for longer and satiated. Although avocados are high in calories per gram they will actually help you eat less throughout the day and fantastic on a diet. Again these can be a great addition to your breakfast and combined with eggs you have a heart healthy nutrient dense breakfast.
When eating avocados on a diet be aware of the quantities that you consume as they contain a high amount of calories so as long as they are portion controlled these are a fantastic addition.
Salmon is also fantastic on a diet. It is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease. It is a fantastic source or protein and will help keep you feel satiated for longer whilst on a diet. On top of being rich in Omega 3 fatty acids and being a fantastic protein source, Salmon is also loaded with B vitamins and high in potassium. Quite simply Salmon is a must within your diet.
5. Sweet Potatoes
Sweet potatoes are packed with fibre and nutrients. They are essential on a diet as they contain a low amount of calories and are rich in vitamins and minerals. Also with a high fibre content they promote a healthy digestion system and are fantastic in regulating your body weight. You can consume a large amount of sweet potato for a low amount of calories which again will help keep you feel satiated on a diet. So packed with nutrients, low in calories, great for the digestive system – sweet potatoes are a must! They are also extremely delicious and can be eaten as a whole sweet potato, wedges, fries or fritters.
6. Goji Berries
Similar to Blueberries, Goji Berries are again a nutrient powerhouse. Their rich, sweet taste, along with their high fiber content, can help you stay on track with eating healthy. These can be a fantastic additition to your porridge, muesli or granola. Goji berries contain around 90 – 100kcal per 30g serving. They have a high protein content containing all of the amino acids which is essential whilst on a diet. As an easy addition we highly recommend adding Goji beries to your diet.
Almonds contain lots of healthy fats, fiber, protein,magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss due to this. Similar to avocado they are high in healthy fats meaning they have to be eaten in moderation whilst on a diet as they are calorie dense and when they are over eaten then can prevent the calorie deficit which will stall your weight loss. They are packed with nutrients and when consumed in the right portions they are a fantastic healthy snack on a diet.
Check the health benefits as shown below:
Broccoli is a great source of fibre and containing very low calories for a high quantity of food. Again packed with nutrients for very low calories we highly recommend adding this to your diet. There are many delicious ways you can add broccoli – simply with a side salad, with soups, stir frys or roasted. If you would like a crunch to your broccoli we highly recommend roasting your broccoli (as shown below) with mixed vegetables in the oven. You can do this in a batch cook and store within the fridge for a few days. A very delicious and easy side option to add to any main!
There are many types of beans including red kidney beans, chickpeas, black beans, soy beans, cannelini beans, butter beans and also many more. There are many variations for you to explore with and to see how you can add these into your diet.
Beans are packed with dietary fibre and high in protein and B vitamins so essential for your digestive health and will really aid in your weight loss and healthy eating. They can be added to soups, stews or almost anything you decide to make.
They can taste a bit dry if eaten on their own but when combined with a sauce they can be easily implemented into your diet. Also no preperation! Extremely easy to eat as most come in a can so its a case of opening and adding! Really easy and no excuse to not be adding these to your diet. Also if you are looking to increase your protein intake and want a non-meat source beans are a great addition.
10. Complex Carbs
Complex carbs are well known to be high in fibre and when portion controlled great for losing weight. They can help you feel fuller for longer and aid your digestive system. They are also high in B vitamins and minerals such as zinc and iron. When combined with a protein source it creates a balanced meal that will help you feel satisfied and prevent overeating. Also they are easily accessible and can be consumed within minutes, not to mention delicious and can go with a variety of dishes. Complex carbs include wholewheat pasta, wholewheat noodles, wholemeal rice, oats, quinoa & sweet potatoes.
To conclude the 10 best food to eat on a diet: You always want to look for foods that pack a high amount of nutrients. Remember it is not just about weight loss but also about your health. Eating foods high in micronutrients will keep away diseases, give you far more energy and make you feel far healthier. Also always try to prepare food in advance and maybe store the food in the fridge or have something readily available to eat. This prevents you from going into the cupboards and selecting an unhealthy and calorific snack.
Maybe roast some broccoli, spinach, sweet potato, sweet peppers, tomatoes in the oven to get crispy delicious veg ready to eat and then add beans of your choice, fresh avocado and maybe some fish/chicken. Wow quick, easy and delicious!!