The foods we consume have far-reaching effects, influencing not only our appearance and mood but also our weight. For those looking to shed pounds, a registered dietician emphasizes the importance of selecting certain nutrients to help you feel full and satisfied.
Speaking with GB News, Joanna Gregg, a registered dietician at MyFitnessPal, underscored the benefits of incorporating whole foods into your diet. According to Gregg, focusing on meals rich in protein and fiber can significantly aid in maintaining satiety throughout the day, a crucial factor for those aiming to lose weight.
“Choosing whole, fresh foods that are packed with fiber, protein, vitamins, and minerals is essential to keep you full and satisfied during this time,” Gregg advised. She highlighted the Mediterranean diet as an exemplary weight loss plan, noting its emphasis on a diverse array of nutrient-dense whole foods.
The Mediterranean diet, known for its reliance on plant-based foods like fruits, vegetables, legumes, whole grains, nuts, and seeds, along with extra-virgin olive oil as the primary fat source, is not just beneficial for general weight loss. Gregg pointed out that this diet is particularly advantageous for women approaching perimenopause.
“One study suggests that a meal plan akin to the Mediterranean diet is effective for achieving weight loss during menopause,” Gregg explained. She added that the diet’s richness in antioxidants and polyphenols could also help mitigate menopausal symptoms, making it a dual-purpose dietary approach.
Foods high in protein and fiber are particularly valuable for their appetite-suppressing qualities. These nutrients work synergistically to reduce the likelihood of unhealthy snacking, helping dieters feel more satisfied even while consuming fewer calories. This, in turn, facilitates weight loss.
For those looking to lose weight sustainably, Gregg suggested aiming for a moderate calorie deficit. “In order to achieve weight loss at any stage of life, a reduction in calories or calorie deficit is required,” she noted. “Aiming for a 500-calorie per day reduction can lead to an average loss of about one pound per week. If this is too drastic, a 250-calorie deficit will result in approximately half a pound per week.”
In summary, for effective and sustainable weight loss, incorporating whole foods rich in protein and fiber, such as those found in the Mediterranean diet, can help maintain satiety while reducing calorie intake. This approach not only aids in weight management but also offers additional health benefits, particularly for women experiencing perimenopause.
