Nutrition Advice, Weight Loss

What should I eat to lose weight?

To lose weight you need to make a diet that is realistic for you to stick at. You should eat a healthy, balanced diet but the key is to adhere to it.Healthy fats visual

You could follow the IIFYM (if it fits your macros) approach and eat anything as long as you hit your macros, but this isn’t the best way.  If you make up your daily calorie intake through junk food you will be left feeling hungry, you will be unhealthy, and you will not end up sticking to the correct number of calories each week.

That said, tracking your macros is important when initially trying to lose weight, just use a common sense approach, everyone knows 100 calories from pure sugar is not the same as 100 calories from eating oranges – always go for the healthier options.

All your meals should contain protein, fat and carbohydrate and eating nutritious and good quality foods will help you feel fuller for longer. Having a daily protein goal will help ensure you are losing fat rather than muscle. You should have fat from healthy sources and carbohydrates from natural, wholesome foods, eat as many vegetables are you can. The vegetables will fill you up, add fibre to your diet and are full of micronutrients (vitamins and minerals) that you need to fuel your body.

Some examples of these include

Healthy fats

  • Nuts
  • Seeds
  • Coconut oil
  • Rapeseed oil
  • Oily fish
  • Avocado
  • Eggs
  • Dark chocolate

Healthy carbohydrates:

  • All vegetables
    • Though be wary of portion size on peas and sweetcorn as they are more calorie-dense than most vegetables
  • Fruit
    • Berries are best as they have the highest antioxidants
  • Whole grains such as oats, quinoa, pasta, rice
  • Sweet potatoes

If you do eat the odd bad, high-calorie thing, that’s okay but the sooner you have a healthy approach to food the better. You will find that if you avoid sugary foods for a few weeks you will soon lose the cravings you have for them.

Ultra Complete is great to help you, a full serving has 400 calories and you can have partial servings or more than one serving at a time to help you hit your macros each day/week. It will also help you to ensure that you don’t snack if you are out and about. If you don’t have time or it’s not convenient to have a packed lunch simply pack a serving of Ultra Complete, mix it with some water in your shaker and hey presto; you have a nutritious meal.