When we’re trying to lose weight many of us focus on calories in vs calories out but this isn’t sustainable if you don’t feel satisfied with your meals. Calories in vs Calories out is the most important part of a weight loss program but it isn’t everything. Building a diet on a high-quality foundation is key when your goal is to lose weight or perform better at a sporting event.

When building a quality diet, you will need to build your diet around veggies, fruits, nuts, lean meats and a little dairy. These foods have been shown to assist in weight loss. These foods are high in nutrients and fiber can keep you in your calorie window without calorie counting. It is recommended that you add 30 minutes of exercise per day with your high-quality diet. Being active is a key component to any weight loss program.

Here are some simple rules and reasons to build a high-quality diet.

You’ll get more fiber

Getting more fiber in your diet will help you to feel full. Fiber slows down the digestive process in the gut keeping you full longer. Fiber feeds the good bacteria in the gut which helps with nutrient absorption and the fiber keeps the gut population in good health. Early studies are finding that good bacteria may help with fat loss. Also, the body can’t digest fiber and this leaves you feeling full without adding extra calories to your diet. Veggies, fruits, whole grains, beans and nuts are all good sources of fiber. Sticking with quality foods will ensure that you’re getting plenty of fiber per day. When you’re making changes to your diet start slow because having too much fiber too fast can make you sick.

Nutrient dense foods

Nutrient dense foods are important in a weight loss program because when your cutting calories it can be hard to get the right number of micro-nutrients. When you build a quality foundation for your diet you’ll be able to skip the multivitamin because you’ll be getting everything you need from food. Quality foods high in nutrients spinach, kale, oranges, sweet potatoes, lentils, walnuts, eggs and fish. Try to get these foods in your diet weekly.

Good Fats

Most of us have heard of good fats and know that they’re good for the heart, brain and joints. Many companies try to sell us omega 3 supplements when we could just focus on eating a quality diet full of good fats like omega 3s. If you eat cold water fish like salmon a couple times a week you will get all the omega 3s you’ll needs. High quality eggs and whole milk are also good sources of healthy omega 3s. Walnuts are full of alpha-linolenic acid which is the plant based omega 3 acid. When you have a solid diet, you will get plenty of the good fats you need to stay healthy paired with all the other nutrients come along with a high-quality diet.

Protein

When you eat a high-quality you’ll notice that hit your protein goals without even trying. Getting 20% of your calories from protein is the optimal amount. Protein helps build and preserve muscle which is important when doing a fitness program. Diets low in protein will cause excessive muscle loss during a weight loss program. When you’re not getting the protein, you need from your diet you will lose more lean mass than intended. Having a diet with plenty of lean meats, eggs and some dairy will ensure that you hit your protein needs. Whey protein is one of the only supplements I recommend because it is the highest quality protein you can get. When trying to lose weight, protein helps because it digests slowly and leaves you feeling full longer. Paired with fiber you won’t feel hungry and weight loss will be easier.

Key points

Eating unprocessed foods that are full of fiber, protein and nutrients can help you reach your fitness goals faster. You won’t need to buy expensive supplements when you build your diet around these foods. Eating foods like fruits, veggies, fish and nuts will make sure that you are getting plenty of fiber, protein and good fats that will assist with goals like weight loss.

Check out our blog on healthy eating tips