Eat Healthy to Lose Weight

7 foods to eat healthy to lose weight health and fitness VERGE Magazine

Seven alternative foods to eat for healthier weight loss  
By Harold Irby, Personal Trainer | Health and Fitness | Monday, July 15, 2013

Are you eating the wrong foods? I see it happen all the time - fitness results that are thrown away by eating the wrong foods. Don't let this be you. You workout hard, so make sure you keep your results by avoiding the following seven foods: 

1) Don't Eat White Pasta. White pasta will never be OK to eat when your goal is to look fit. Sorry, it's filled with way too many simple carbs. These plentiful carbs have one singular goal: to become stored on your body as fat. 

Instead, Eat This: Spaghetti Squash 
On those nights when you really crave a big bowl of noodles, try this instead. Poke a spaghetti squash all over then bake at 400 degrees for 45-60 minutes. Remove the spaghetti squash from the oven, allow it to cool, scoop out the seeds and then scrape out the long, noodle-like strands of squash. Serve these healthy noodles with spaghetti sauce and meatballs. 

2) Don't Eat Creamy Salad Dressing. The nutritional benefit of your salad is all but undone by the fattening ingredients in creamy salad dressing. From trans fats to preservatives, creamy salad dressing is a landfill of unnatural ingredients that are best avoided. 

Instead, Eat This: Simple Homemade Dressing 
Making you own salad dressing is so simple, it literally takes less than five minutes, and it tastes so much better freshly made. Here's the equation to use when making your own dressing:

3 parts high quality oil - extra virgin olive oil, hemp seed oil, flax seed oil, or sesame seed oil.

1 part something acidic - vinegar, lemon, lime

A dash of salt and fresh ground pepper

Some fresh or dried herbs

3) Don't Eat Unhealthy Vending Machine Snacks. These snacks have one thing going for them - the convenience factor. This convenience comes at a price, as most of these snacks contains more preservatives, carbs, calories and sugars than you should be eating. 

Instead, Eat This: Raw Nuts  
When you need a quick, energizing snack look no further than a handful of raw nuts. This is a great way to cut down on the sugar and other harmful additives in granola bars while still enjoying a convenient energy boost. 

4) Don't Drink Blended Coffee Drinks. Coffee chains have made it socially acceptable to sip on a large blended coffee drink topped with whipped cream, anytime and any place. Unfortunately, your body is going to respond to all that sugar in the only way that it knows storing it as fat. These blended drinks are extremely addictive, so it's best to avoid them completely. 

Instead, Drink This: Unsweetened Iced Tea 
The whole idea behind blended coffee drinks is to quench your thirst, but there are more fitness-friendly ways to do so. Double brew 4 cups of your favorite tea - try Chai Rooibos - then chill it in the fridge for a few hours. Serve over ice and sweeten with a sprinkle of Stevia if needed. It's a Guilt-free refreshment! 

5) Don't Eat Unhealthy Fast Food Breakfast Sandwiches. The drive thru may be calling you, especially when you've left for work in such a hurry that you forgot to eat breakfast, but don't give in. These fast food breakfast sandwiches are filled with loads of preservatives, trans fats and questionable ingredients. Not to mention these little breakfast bombs contain more calories and fat than you need in the morning. 

Instead, Eat This: Healthy Mini Muffins 
The recipe below for Healthy Mini Muffins make the perfect on-the-go breakfast or snack to keep you out of the drive thru line. Make a batch on the weekend to stock the fridge and then grab as needed throughout your busy week. 

6) Don't Eat Sweetened Yogurt. Little cups of fruit-flavored yogurts are often marketed as the next best weight loss secret, but you know better. These ultra-sweet concoctions are filled with sugars, corn syrup and preservatives, which will derail your fitness results and send you on a sugar high. 

Instead, Eat This: Plain Greek Yogurt with Fruit 
Plain Greek yogurt has more protein and far less sugar than the cute little fruit-flavored yogurt cups. Dress it up by adding your own, chopped fresh fruit. 

7) Don't Eat Potato Chips. Around three o'clock in the afternoon, when that vending machine is calling out your name, remember this fact: Studies suggest that a potato chip habit caused subjects to gain weight even faster than an ice cream habit. This is likely due to all the preservatives, trans fats, empty calories and salt, and how hard it is to each just a few. 

Instead, Eat This: Bake Kale Chips
Kale chips are crunchy and satisfying, just like potato chips, yet you're able to crunch away guilt-free. Filled with fiber, protein and real food nutrients, this is one crunchy snack that won't expand your waistline. Here's how to make them at home: Wash and tear one bunch of kale into chip-sized pieces. Toss with a Tablespoon of olive oil and season with salt and pepper. Place on a baking sheet and bake at 300 degrees F for 12-15 minutes. 

Finally, Pack Your Snack. How tempting will that vending machine or drive thru be if you have a home-packed snack ready to go at the first sign of hunger? Not as tempting, that's for sure. Make it a habit to pack wholesome, energy-inducing snacks with you each day and watch how quickly your fitness results start to show.

And remember, you deserve to be healthy and have a fit and attractive body- and the quickest and most permanent way to lose weight and feel amazing is through a combination of healthy eating and consistent, challenging workouts. 

Harold Irby is a certified personal fitness trainer and Mr. Michigan body building champion with over 20 years of experience in weight training, body building, sport specific training and strength conditioning. Harold has worked with many professional, college and high school athletes, as well as celebrities and business professionals seeking a healthy and fit lifestyle through his personal training and fitness center Xtreme Advantage.  

Photo caption: Healthy bowl with grilled chicken, quinoa, chickpea, kale, broccoli and tomatoes. Photo credit: Getty Images/iStockphoto


Share this article


 You may also like

 Health and Fitness

 Style and Beauty