It’s difficult to lose weight. And it’s even harder to keep it off. Many people achieve short-term weight-loss only to return to their previous lifestyle choices – and their previous weight – over time. This can lead to yo-yoing between weight loss and weight gain.
One of the problems is that weight-loss diets aren’t sustainable. They leave dieters feeling hungry and aren’t giving them the essential nutrients they need to maintain their long-term health.
But certain food choices can promote weight loss and provide the nutrients you need to function well and thrive. These four food choices are a good place to start.
1. Whole grains help us to feel full
Many of us choose bread as part of our lunchtime meal. Switching from white to whole grain bread for your sandwich can help you feel full for longer, so you’re likely to eat less during the following meal.
The whole grain is made up of three major parts: the bran, endosperm and germ. This structure helps some of the energy to escape during the digestive process, leading to the body absorbing fewer kilojoules.
Whole grains help protect against chronic diseases including heart disease, type 2 diabetes and some cancers. The grains exert their benefits by regulating bowel function through increased faecal bulk and by feeding healthy gut bacteria.
Whole grains are easy to include in a weight-loss diet. In addition to breads, they can also be found in oats for breakfast, or popcorn for a snack.