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How to Eat More Healthy to Lose Weight

Last update: Mar 3
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How to Eat More Healthy to Lose Weight

Eating more food is actually a great way to lose weight! 

Sounds too good to be true? Keep reading to find out how it works.

You might have seen the meal replacement shakes and the extreme diet plans that tell you to eat miserably small portions of food. 

They are not just grossly insufficient but also downright dangerous to your health! 

But why is that? How is it possible to eat full plates for your meals and still be losing weight? 

The answer, it turns out, lies in the nutritional density of your foods. 

How “Empty” Foods Are Wrecking Your Health

The problem comes when your body doesn’t get the nutrients it needs in the right amounts.

Almost every essential function in your body requires sufficient nutrition to perform without a hitch. 

Insufficient nutrition affects you by making you feel drained and unable to focus for long periods of time. 

Without a nutritionally balanced diet, you’re also vulnerable to intense cravings throughout the day.

And those are just the surface-level issues, signaling worse things to come. 

A bad diet can damage your health if gone unmanaged. 

The Real Culprit Behind Weight Gain and Obesity 

Ideally, you should be able to eat whatever you want – as much as you want!

Going on near-starvation diets is completely unnecessary. It just causes you to burn out and fall off the wagon in record time. 

The real enemy here is junk food. 

Super-processed foods have been refined so much, they’re simply “empty calories.”

The more you eat, the hungrier you get! It’s a never-ending spiral. 

 What’s the Answer?

Simply put, it’s eating whole foods that are processed as little as possible and incredibly rich in nutrients. Foods like:

  • Braised, steamed, or grilled proteins (chicken, turkey, beef, etc.)
  • Vegetables 
  • Fruits 
  • Whole grains
  • Sweet potatoes 
  • Beans 
healthy food

These are the kinds of foods that are supposed to be the foundation of your diet. 

When you eat nutritionally dense foods, your body will naturally feel full and satisfied. 

It’s Easier Than You Think

Now all of this might seem like a really big step and even slightly intimidating. 

But working whole foods rich in nutrition into the core of your everyday meals might be easier than you think!

It all starts with a decision. 

So how can it be easy and simple? 

Keep an Eye Out for Your Nutrition 

Each one of us has very different nutritional needs. 

This is why it’s crucial to ensure that you understand what your personal nutrition needs are. 

So it would be beneficial to pay a short visit to an expert like a nutritionist and have a proper plan for the coming months. 

Now, if all of this is feeling like a lot of information at once, that’s perfectly normal. 

It’s why personalized weight loss management apps exist. 

They help you with a broad range of functions, from sourcing recipes suited to your exact needs to keeping track of your important stats. 

Start Loading Up on Fruits and Vegetables

It’s not about blindly cramming a ton of veggies into your diet. 

There’s a whole different world of flavors waiting with fruits and vegetables.

You’ll notice something interesting when you look at many mouthwatering, fancy recipes. 

They almost always include some fruit or vegetables – because they’re full of flavor!

There are at least 8 different families of vegetables around. And each class contains potentially hundreds of beneficial plant compounds for your health. 

Having different colors and types of vegetables on your plate is also eye-appealing. And that adds to your eating experience!

Avoid Refined Grains

We’re not saying you should totally cut your white bread and pasta out of your diet. 

But if you’re deciding to add any grains to your meals, it will be beneficial to keep it as whole grain as possible. 

These are foods like wholewheat bread, buckwheat, barley, brown rice, quinoa.

Whole grains also have a far lower GI load (glucose index). This means you need less of them to feel full! 

Don’t Forget to Exercise


If you’re already taking good care of your nutrition – you should add regular exercise to the mix too. 

Think of it this way, having great nutrition is like starting a fire from twigs and tinder, which grows larger with time. But when you add exercise to the mix, it’s like pouring an entire bucket of diesel onto the fire.  

It can be as simple as signing up for a free session with your local gym or a virtual Zumba class! The options are endless. 

And they have always been right there under your nose. You simply have to choose to start. 

There Are Thousands of Mouthwatering, Delicious Recipes Available out There

We live in an age where you can find incredible, restaurant-worthy recipes online at the tap of a button. 

From a really nutritious breakfast to a lunch recipe that doesn’t make you bloated, and dinner meal ideas that help you lose weight… 

You can find it all! 

And what makes it even better is how easily you can prepare these recipes. Plus, you can find many of them with ingredients already in your kitchen.

The only problem? 

Finding the exact recipes that suit you and your individual needs from the sea of recipes out there. 

There are many factors to consider. Starting from your medical history, food allergies, your personal taste preferences, to what ingredients are actually available to you. 

Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

How to Eat More Healthy to Lose Weight

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