Around 45 million Americans go on a diet every year and work hard to achieve their dream body.
We know the importance of maintaining a balanced diet and getting enough exercise but what can we add to our shopping carts to help shed those pounds?
Don’t worry, we’ve got the answers. Here’s how to curate the ultimate healthy shopping list.
Bread and Cereals
When creating a healthy grocery list, it’s important to pay close attention to labels. This is because a wide range of packaged cereal and bread items are pumped with sugar and refined starches.
Add “whole-grains” to your healthy food shopping list, as this the type of bread and cereal boosts weight loss. Whole-grains are high in fiber which makes you feel full with fewer calories.
Rolled or steel-cut oats also fall into this category and are a great way to start the day. Always look for grains that are unprocessed or rank low in the glycemic index.
You should also choose whole-grains that have at least one gram of fiber for every 10 grams of carbohydrate.
- Brown rice
Seeds should be on every healthy shopping list for weight loss because of their high-nutritional properties.
Chia, sunflower, and pumpkin seeds contain omega-3 fatty acids, protein, fiber, and flavonoids which speed up weight loss.
For instance, a study found flax seeds increased thermogenesis (the process in which fat is burnt), and balanced the hormone which contributes to weight loss.
Seeds are easy to add to your diet either by sprinkling a handful over a salad or into your morning smoothie.
You should also add:
- Hemp seeds
- Sunflower seeds
It’s important to note that the meat on your diet grocery list must be lean.
Lean meat is helpful in your weight loss journey because it’s packed with protein and provides satiety. This means lean meat keeps you filled for longer compared to carbohydrates and fat, a crucial element in your weight loss diet.
This type of meat also contains hormones that have the highest thermal effect of food (TEF) so they burn the most calories during digestion compared to other food groups.
Chicken, without the skin, is a popular option as it has minimal fat but plenty of protein. Another lean meat for weight loss is ground turkey because it’s nutritious but avoid packaged lunchmeats as they’re loaded with preservatives.
Other fantastic examples are:
- Pork tenderloin
- Grassfed beef
No healthy eating shopping list is complete without fish.
This is because fish is a fantastic source of lean protein that repairs your muscles, helps you stay full for longer, and compliments your workouts.
Whether it’s tuna or salmon, fish is famous for containing omega-3 fatty acids that protect your heart and helps with weight management.
Fish is also iodine-rich which keeps your body’s metabolism on an optimal level so you’re burning calories at a good rate.
You should also try:
Canned or Packaged Food
Be wary when surveying canned or boxed products as many can contain extra sugars, fat, and salt.
Ignore the front label and read the nutritional label on the back to get an accurate breakdown of the ingredients.
You should stock up on:
- Brown rice
- Dried or canned beans
This is especially important if you follow a plant-based and can’t get your protein from animals. Try chickpeas, kidney, black, and pinto beans as they contain high amounts of protein which helps weight loss.
An avocado contains almost 20% of your daily vitamins and minerals. And because it’s loaded with healthy fats, you’ll feel less inclined to binge-eat.
Even though they’re not deemed a conventional fruit, you should also stock up on chilis. Chili peppers burn more calories because they oxidize layers of fat in the body.
If you’re not a fan of spice, you can find non-hot varieties that also contain ‘capsaicin’, a key player in burning fat. Another fantastic fruit for weight loss is grapefruit as it’s low in calories and high in vitamins A and C, making it a healthy snack.
Other examples include:
Fresh produce is a brilliant source of vitamins and minerals. Fill your shopping cart with dark green leafy veggies like spinach as they help burn belly fat while being nutritious.
Mushrooms are also known for promoting weight loss as they regulate glucose levels in the blood. They’re also easy to incorporate into meals and increase your metabolism so you lose weight quicker.
Other great vegetables to add are:
- Lettuce and other salad greens
Adding dairy to your diet is an important way to consume calcium.
A study showed those who have calcium deficiencies have more fat mass and have less control over their appetite than those who have dairy.
It’s important to note that you can eat dairy and lose weight as long as you check the ingredients for added sugar. Instead of full-fat, try:
- Fat-free or low-fat milk
- Low-fat cheese
- Low-fat yogurt
If you’re a cheese-lover, choose the low-fat mature version of your favorite cheese because the stronger the taste, the less you need to satisfy your palate.
You should also grate rather than slice cheese so you don’t consume as much while still satisfying your cravings.
That’s How to Create the Ultimate Healthy Shopping List!
Now you know the key food groups and items to add to your healthy shopping list. The above-mentioned helps reduce fat so you can lose weight and maintain a good diet.
Always check the ingredients so there’s no added sugar and make sure you’re exercising so you can achieve your ideal body in no time. Good luck!
If you’re determined to lose weight and try a weight loss program, we’d love to chat. Contact us here for further information.