In Training: Foods to help you get back on the healthy track
Don't waste time beating yourself up over how much you ate, that's over and done with. What you need to do now is get back on track. Here are a list of foods that will help whittle your waistline while keeping you satisfied.
An ounce of almonds has approximately 165 calories, 6 grams of protein and 3 grams of fibre. They also contain healthy fats and calcium, and they contain no cholesterol. Pack some up in a little baggie to keep in your purse or backpack so you'll be prepared when hunger strikes.
Oatmeal is very high in soluble fibre, which will help keep you full longer, and it can also help lower cholesterol. Oatmeal with some berries and protein powder is an amazingly healthy way to start your day.
Eggs are amazing. For such a small amount of calories you get so much. One egg is only about 70 calories but contains 6 grams of protein, 0 grams of carbs and 30 per cent of your vitamin B12 for the day. Eggs fill you up and are great because they can be eaten any time of day and are already portioned out for you.
Any time you are trying to lose weight, fibre is going to be your friend. Fibre fills us up and helps keep the digestive tract running smoothly. Berries are loaded with antioxidants and minerals and all of them contain fibre — raspberries contain the most.
Most people know that green tea is good for you and yet still not very many people drink it. Green tea contains epigallocatechin gallate, which is an extremely powerful antioxidant. Green tea has the ability to help lower cholesterol, kill cancer cells, prevent blood clots and cardiovascular disease, and it can also help with rheumatoid arthritis. Aside from all that ass-kicking stuff, green tea also helps boost your metabolism! Nowadays there are a ton of green tea flavours to choose from — just make sure it contains pure green tea, not oolong. Oolong tea is processed differently and this causes the leaves to lose much of their EGCG, whereas green tea leaves are steamed to lock in those antioxidants.
There are so many good things to be said about fish oil that I could go on and on. Fish oil contains the omega-3 fatty acids EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). Fish oil can help with inflammation and immune function, it can help maintain a healthy heart and overall brain function, and it is being used to treat those with depression and other mental health issues. It can help boost your metabolism and it just keeps your body running better.
Lean Meats and Fish
Adequate protein consumption is really important if you're trying to lose weight. Protein helps rebuild muscle and also keeps us full longer as it takes our body longer to break it down. Fish, like salmon, and lean meats, like turkey and chicken, will help keep your energy levels up and keep you on track.
Dark Green Veggies
Veggies that are dark green in colour tend to have more fibre than others and will help keep you full for a very small amount of calories. If you're not a huge veggie eater, try grating or finely chopping them up and mixing them into your recipe. I personally take frozen spinach and blend it in my morning smoothie. I never taste it and it's an easy way to up my veggies for the day.
I know that this really isn't a food or supplement, but people really don't understand how important water is. Our bodies are made up of the stuff, so it's important that we replenish often. Basically, when you don't give your body adequate water, it holds onto every last drop it gets from other sources and this in turn can make you bloated.
Incorporate these foods into your daily diet along with exercise and you'll be well on your way.