Weight Loss: Effective Ways to Create a Healthy Calorie Deficit


Since calorie-restricted diets require one to reduce overall calorie intake, every calorie should contribute to your health goals, which can be achieved by eating nutrient-dense foods.

Some of the necessary foods to include are:

Fruits and vegetables

Fruits and vegetables are high in nutrients and fiber, which keeps you full for a long time. They are also low in calories, making them the perfect choice.

Lean protein and low-fat dairy products

Lean protein sources such as fish, salmon, chicken breast, and low-fat dairy products are the best choices. Getting more protein in your diet can help double the weight loss game. It also helps eliminate extra calories from fat.

Whole grains

Many diets ask people to avoid carbohydrates. However, it’s just a matter of choosing the right carbs. Carbohydrates should not be eliminated from the diet because the body needs them to function optimally. Choosing whole grains or complex carbs over refined carbs helps provide more nutrients and fiber along with the right number of calories.

Other complex carbohydrates that can be eaten for a healthy diet are quinoa, oats, peas, beans, and vegetables like broccoli and kale.

Nuts and seeds

The nutrient profile of nuts and seeds offers distinct health benefits. These 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 suggests that nuts and seeds may also help with weight loss. Some of the nuts and seeds to include in your diet are almonds, walnuts, pistachios, chia seeds, pumpkin seeds, and flax seeds. One can also include berries such as blueberries and cranberries in their diet.


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