Vegetables: Incorporate a variety of vegetables such as leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), and colorful veggies (bell peppers, carrots).
Fruits: Opt for whole fruits like berries, apples, oranges, and bananas. They provide natural sweetness, fiber, and essential vitamins and antioxidants.
Lean Protein: Include sources like chicken breast, turkey, lean beef, fish, tofu, and legumes. Protein helps maintain muscle mass, supports satiety, and aids in metabolism.
Whole Grains: Choose whole grains such as oats, quinoa, brown rice, whole wheat, and barley. They provide fiber, which aids digestion and helps you feel full longer.
Healthy Fats: Include sources like avocados, nuts (almonds, walnuts), seeds (chia seeds, flaxseeds), and olive oil. Healthy fats are essential for hormone production.
Greek Yogurt: Low in sugar and high in protein, Greek yogurt is a nutritious snack that supports gut health and provides satiety.
Eggs: A source of high-quality protein and various nutrients, eggs can be enjoyed boiled, scrambled, or poached.
Legumes: Incorporate beans, lentils, chickpeas, and peas into your diet. They are rich in fiber, protein, and complex carbohydrates.
Fish: Fatty fish like salmon, trout, and mackerel are rich in omega-3 fatty acids, which support heart health and may aid in weight loss.
Water: While not a food, staying hydrated is crucial for overall health and can support weight loss by promoting feelings of fullness and aiding in digestion.