If you are trying to lose weight, no doubt you are already aware of the standard advice to eat plenty of fresh vegetables, wholegrains, lean proteins, and nuts and pulses. However, if this is not the type of food you are used to eating, it may seem rather dull and unappetising.
Processed foods contain a lot of artificial flavours, hidden sugars, fats and salt that are designed to stimulate the taste buds, but don’t leave you feeling full for very long. This can make it hard to stick to controlled portions, and lead to snacking between meals, which makes it very difficult to lose any weight.
On the other hand, the prospect of eating healthier foods that may not include your favourite flavours and textures may not seem to be an appealing alternative. However, it is possible to enjoy meals that are both healthy and satisfying with the right planning and preparation. Here’s how.
Use meal prep for variety and portion control
The easiest way to ensure that you eat interesting, varied meals with nutritious content is to prep in advance. Batch cook at the weekend, or consider using a meal prep delivery service if you are short of time.
This way you will be able to choose varied meals that appeal to you and are also portion controlled, so you can enjoy some richer sauces or other ingredients that you love without gaining excess pounds.
Don’t be afraid to experiment with herbs and spices
It is a myth that healthy food can’t also be delicious. Experiment with low calorie flavour-enhancers such as chopped garlic, fresh lemon juice, and herbs and spices. These simple ingredients can transform the taste of simple meals such as risotto or pasta, and are much healthier than synthetic flavourings, which often contain hidden sugars.
Balance your meals for interest and to keep you feeling full
Balanced meals that contain about equal amounts of fibre, proteins, and carbohydrates are not only more interesting to eat, but they will also be more nutritious and satisfying. This means that you are more likely to feel full afterwards and will not be tempted to overeat or snack.
Ideally, your meals should contain a portion of lean protein, such as chicken, tofu or fish to keep you feeling fuller for longer and to help build muscle and boost the metabolism. They should also include vegetables to provide filling fibre, and to boost the vitamin content.
Go for complex carbohydrates, which release energy slowly without spiking your blood sugar levels. Good examples of complex carbs include brown rice, wholewheat pasta, sweet potatoes, and quinoa. Healthy fats such as avocados, nurs, and olive oil will also add to the flavour and texture of your food without piling on excessive calories.