Are you making a shopping list for your weight loss program? If so then you’ll want to know what to include and exclude from your weight loss grocery list. For example, some good options are fresh fruits, veggies, and whole grains. Meanwhile, some bad choices are pre-packaged, frozen and canned items. One of the best ways to lose weight is to cook your own meals. This allows you to plan what you’re going to eat for breakfast, lunch, and dinner. It’s a lot easier than always dining out or having food delivered to your home or office. While that’s convenient you’ll also have to deal with issues like the high costs and unhealthy ingredients like saturated/trans fats.
The key to weight loss is quite simple. You’ll have to achieve a “caloric deficit.” That involves consuming more net calories than you are now. The process can include cutting calories through food and burning calories through exercise. If you do both you’ll get the best results in terms of weight loss. Fun Fact: Weight loss is about three-quarters diet and one-quarter exercise. This is why it’s critical to make sure you’re eating natural, organic, and whole foods. There are certain approaches like Keto and Keto if you want to go low-carb.
What Exactly Is Weight Loss?
This is a simple question that’s easier to answer than achieve. In terms of calories, you have to lose 3,500 calories for each pound of fat. An average man’s diet is around 2,500 calories and an average woman’s diet is about 2,000 calories.
When you lose weight most health experts recommend doing it gradually. This works out to one or two pounds per week. Here’s why. If you lose weight too quickly you also lose muscle mass, which can cause a lot of unwanted results.
You can find lots of fad and extreme diets on the market. They can help you to shed lots of weight. However, the problem is they can also cause a lot of health issues in the process. Besides losing muscle mass you can also have other problems. For example, studies show that extreme diets often result in you gaining back the weight and maybe some more.
A better approach is to try and lose up to 2 pounds per week. This can help you reach your weight loss goals while allowing you to get all the daily energy and nutrients you need.
This is actually one of the issues of many low-carb diets. When you drop carbs to 20g per day, for example, that can work out to a garden salad with tomatoes and bell peppers, or two kinds of berries. That’s it!
Another issue is you’re trying to build lean muscle mass you’ll have to feed your muscles. That’s going to be super-tough if you’re eating chicken breast and asparagus for dinner. If you want to achieve “protein synthesis” you’ll have to boost your calories with healthy food like lean meats, whole grains, and veggies.
Cooking at home solves many diet pitfalls when dining out. Meal preparation allows you to pick the ingredients and dishes for breakfast, lunch, and dinner.
Weight Loss Grocery List
What to Add
In recent years gluten/grain-free diets have been trending. There are some valid reasons to avoid gluten, including wheat allergies and immune system diseases. However, if you want to lose weight then whole grains are one of the best options.
Here’s why. Whole grains are loaded with nutrients including protein, vitamins/minerals, and fiber. This differs from refined grains, which can cause blood sugar spikes and weight gain.
This might seem to go against conventional wisdom. However, full-fat dairy is making a comeback and there are several reasons. Studies show that healthy fat in foods like milk, yogurt, and cheese can help with weight loss.
There are also certain benefits from full-fat over low/no fat. One is that full-fat dairy can boost metabolism, which can help you burn calories and lose weight.
There’s also a surprising benefit of full-fat dairy that might be surprising. When dairy companies remove fat from products like milk they often replace it with unhealthy stuff like salt. This can make a normally healthy food much less so due to the additives.
Should you eat egg yolks if you’re dieting? Most of the nutrients are in the yolk including protein, healthy fat, and vitamins/minerals. Consuming a “complete protein” like eggs can help you feel full and also fuel neurotransmitters that can send that message to your brain.
If you’re on a diet then these are definitely foods to add to your shopping list over red meat like beef and pork. Some of the best options for weight loss include fatty fish and shellfish.
All these foods are high in healthy fats including omega-3 fatty acids. Some studies show that high-fat diets are actually better than low-fat diets for weight-loss. Another issue to consider is fat has 2x more calories than carbs/protein so you’ll feel fuller and be less likely to have snack attacks.
What to Avoid
While refined grains, in general, can cause weight loss, white bread is definitely one of the worst options. It’s highly-processed and is nothing like the original whole wheat grain that whole wheat bread is made from.
A better option is whole wheat or multi-grain bread. Ezekiel Bread is easily one of the healthiest options with 4 grains and 2 beans in one loaf!
These are the ones you should definitely watch out for. Even non-frozen ones in supermarkets can still be loaded with unhealthy stuff like processed meat and artificial preservatives. Most pizzas sold in the frozen food section have tons of ingredients. Simply looking at the list suggests that it’s probably not the healthiest option.
Watch out for the sweetened ones. The best options are options like wheat germ, cream of wheat, and oatmeal. These are better options than sweetened breakfast cereals that are loaded with sugar and definitely not whole grains.
This is especially true of deep-fried and foods fried in trans-fat. There are some exceptions like tempura but options like fried Twinkies should be a no-go.
It’s important to note that just because the juice has the word “fruit” or “vegetable” in its name doesn’t mean it’s healthy. You should especially watch out for drink mixes since they’re usually highly processed and loaded with additives like sugar.
Beverages like sodas, sports drinks, sugary fruit/vegetable juices, and sweetened tea/coffee can cause lots of health issues due to the sugar. It can trigger blood sugar spikes, inflammation, and weight gain. These are all situations you’ll want to avoid.
One thing to remember is that sugar turns to fat. This helps to explain why high-sugar drinks are also high-carb. When you don’t burn all the sugars you consume it turns to stored fat, which can result in weight gain so keep these beverages off your weight loss grocery list.