GETTING THE BASICS RIGHT.

Eating right is not complicated. It’s about doing the basics right and doing them consistently. 

EAT WHOLE FOODS MOST OF THE TIME.

Vegetables, whole grains, proteins, healthy fats and fruits. Aim to eat these foods a minimum of 90% of the time. The benefit of eating this way is the flexibility it provides. Remember, this is a lifestyle, not a perfection-obsessed diet. You’ll be more likely to stick to an eating strategy that doesn’t leave you feeling deprived or craving other foods.

LIMIT YOUR FUN FOOD.

These are the foods that taste so damn good and you really enjoy eating. Pasta’s, burgers and yes Krispi Kreme donuts, are all examples of fun foods.  The problem with them is they are made from refined sugars, refined grains, saturated fats, or trans fats – the things  that make them taste so good but don’t do our six pack any favours. 

It’s all about balance and understanding that your results are directly proportionate to  ‘whole food’ eaten vs ‘fun food’ eaten. Want faster results in a shorter time? Eliminate  or only have a ‘fun food’ meal a week to satisfy those cravings.

Right let’s take a look at them whole foods…

VEGGIES. STARCHY AND NON.

Why two vegetable categories? Most people rely too much on the starchy vegetables and eat nothing but potatoes. Potatoes are healthy and satiating, but in order to loose weight you need to focus on eating more non-starchy veggies as they increase satiety by taking up a lot of space in the stomach without packing a lot of calories in – they’re high-volume, low-calorie foods.

Starchy vegetables include sweet potatoes, potatoes, corn, butternut, pumpkin etc.  

Non-starchy vegetables include spinach, cucumbers, carrots, broccoli, onions, cauliflower, asparagus, peppers, tomatoes etc.

Steam them, grill them, eat them raw, blend them in smoothies, or make them into noodles to replace traditional pasta. Doesn’t matter how you get them in your belly, just get them in!

LEAN PROTEIN.

Your body needs protein to make enzymes and hormones in addition to being an important component for building muscle. Eating foods that are rich in protein also help you lose weight. Why? They promote slower digestion and keep you feeling fuller, longer. 

As a rule of thumb aim to have a protein source with every meal and snack.

Skinless chicken, greek yogurt, lean ground mince, lean steak, skinless turkey, lean cut pork, tuna in brine or fresh, salmon etc.

Fattier cuts of meat and dairy are fine but shouldn’t make up the bulk of your protein choices.

BEANS AND LEGUMES.

If you don’t eat much meat, or any at all, this will be one of your main sources of protein. Even if you do eat meat, include these into your diet as they are cheap way to pack more protein and fibre in.

Lentils, chickpeas, black beans, kidney beans, green peas etc.

FRUIT.

Ditching fruit isn’t necessary to lose weight. It’s also not smart due to the unique antioxidants they provide. Yes, fruit contains carbs and naturally-occurring sugar. But there are important reasons to make fruit a daily staple in your diet, even when you’re working to slim down. The key is to eat them strategically.

Use fruit to boost your satiety or satisfy a sweet craving and decrease your desire to dig into sweets, chocolates or baked goods. Keep apples and other easy-to-grab fruits nearby if you tend to snack frequently,

Bananas, pineapple, citrus fruit, watermelon, berries, etc.

WHOLE GRAINS.

The best whole grains for weight loss are unground and unprocessed. Like brown rice, whole oats, unhulled barley, and buckwheat groats, that have not gone through the grinding, or processing, of their kernels into flour.

Steal cut rolled oats, bulgar, buckwheat, basmati rice, brown rice, quinoa etc.

HEALTHY FATS.

You need to include more of this essential nutrient, not less, if you want to loose weight. 

Whole eggs, avocados, almonds, walnuts, cold pressed olive oil, peanut butter ( sugar and vegetable oil free ), salmon etc.

Add cold pressed olive oil as a salad dressing, coconut oil for cooking, and seeds to your oatmeal, salads, and soups. Make it a habit.

A handful nuts is a perfect way to keep weight-loss goals in check, while providing healthy fats (and protein and fibre) that will fill you up. But.. keeping to the right portion size though is important, as fats are a higher in calories than protein, fruits and veggies.

Herbs and spices.

Eating ‘whole foods’ or ‘eating clean’ doesn’t mean eating bland and and boring food. Find recipes that use herbs and spices if you’re not a creative cook. They can make the difference between a delicious meal and one you feel you have to choke down.

Basil, mint, parsley, cayenne pepper, curry powder, cumin, cinnamon etc.