You may have noticed an increase in your weight over the last couple of years as many men have and you may be trying to figure out what you can do to get back to lean status. There are options from increased exercise (physical activity), fasting, reducing calories from food and drink or a combination of all of these. What you eat is a major part of the struggle and our Prophet Muhammad (peace and blessings be upon him) as well as his companions and those after them would give the advice to be careful of how one fills his stomach.
My name is Hanif of CriterionFit.com. I help men discover their own healthy lifestyle and fitness goals. I’m a Gym Instructor and Nutritional Coach currently studying in the field of Personal Training. You’ll find great content on the issue of health and fitness in the articles and audio I post so subscribe to my posts and email list to support what we do here. Exercise should be a part of all of our lives no matter age, sex, physical ability and so on. Eating well and knowing the differences between macronutrients is also important, which we’ll dip into today so follow along and get your next shopping list ready.
Below are 9 foods that are in line with your weight-loss goals that taste amazing and will keep hunger at bay. Starting with Carbohydrates, we all love carbs in their various forms, easy to eat and even faster to finish. If you like crips you may want to try eating the vegetable Kale which can be put in the oven for 10 minutes or so to be eaten as Kale crisps. Containing vitamin A which is good for your eyesight, Vitamins K, B6, Calcium for healthy bones Potassium just to name a few, Kale is a great food to eat also beneficial as an antioxidant.
Sweet potatoes can also be cut into Chips and Crisps and have many benefits to your eyesight. They are rich in complex carbohydrates like many other vegetables, fruits, whole grains and legumes. Sweet potatoes are a good source of fibre which will keep you feeling fuller for longer and makes a good meal choice after a session of exercise. The best way to eat them is by boiling since this will have less impact on your blood sugar level, a healthy blood sugar level reduces your risk of type 2 diabetes.
You like a burger now and then right? Have you tried a vegetable burger recently? As more people test out vegetarian and vegan options the variety of foods opens up further. Chickpea is a key ingredient in many foods of this type. The Arabian and Asian world have been using Chickpeas in Falafels, Houmous, Salad and closer to home, Wraps and Burgers. Also a good source of protein, chickpeas contain fibre, manganese and folate which is important in red blood cell formation as well as healthy cell growth and function. As it relates to fitness, the combination of fibre and protein will help you feel fuller for longer.
What’s better than a Sourdough bread, avocado and Tuna sandwich and coffee to start your day? Avocado is a healthy fruit and source of fat that may lower cholesterol. It can be squished into guacamole as a topping on rice and other meals but contain more calories as compared to carbohydrates and protein so this should be noted. Fats are very satiating in comparison to carbohydrates and as they contain vitamins C, E, K, niacin, folate, potassium and omega-3 fatty acids just to name a few, but not all, avocados make a great addition to every post-workout meal.
Coconut Oil is very popular these days for its use in cooking, primarily in place of cooking oils and the like that can be detrimental to the lifestyle of health-conscious people. Scientific research into medium-chain triglycerides (a type of saturated fat) has in cases shown coconut oils ability to increase the number of calories your body burns, promoting weight loss.
Dark Chocolate is a really nice option for those that like sweet treats. Yes, it’s nuttier and at 70%+ coco you’ll notice the absence of milk but dark chocolate will help you in cravings for treats and strengthen your body too so you need not feel guilty. Antioxidants fight off free radical cell damage and dark chocolate is king in doing this. It may also improve blood flow around the body lowering your blood pressure. Dark chocolate also raises HDL and lowers LDL (bad cholesterol).
You may be a man’s man and only eat bison because you’re so alpha but salmon is a fish you should already know you need to be eating once or twice a week if possible. Pescetarians will tell you how light they feel and how their skin improves but there’s much more to fish such as salmon and a special reason why salmon is the crowned fish of choice. Omega-3 fatty acids are essential fatty acids that we cannot create internally so we need to consume them by way of food or supplement. Salmon is a great source of these fatty acids. Salmon is meatier than many other types of fish which makes it more enjoyable and can be found in sandwiches, rice dishes and potato dishes.
Greek Yogurt with berries is a great snack meal that I’d encourage you to try instead of that lunchtime sandwich, crisps and drinks combination you’ve been used to for so long. Good for weight loss and being that greek yoghurt is a protein you’ll be unlikely to feel hungry any time soon. A source of vitamin B12, calcium and selenium this dairy meal will support healthy bones.
Raw Milk is unpasteurised which means everything the cow that produced the milk ate and digested that goes to the production of milk will be in this milk. Raw milk hasn’t lost any of the properties that make raw milk so beneficial to human existence. You may think that drinking full-fat milk would mean you’ll gain weight but in reality, people will likely feel fuller sooner and some studies have shown full-fat milk is linked to lower body weight. As a drink on its own or with breakfast milk is a blessing and tastes great.
9 foods, super healthy and sure to aid you in any weight loss goals you have. Building a shopping list isn’t like it used to be, there are so many food options and places to shop for food depending on your budget. All of these foods are sure to be accessible at a price that you can meet. Salmon can be bought frozen, you can order raw milk online and have it posted to your doorstep, there’s no reason why you can’t strive and surpass the goals you have.
However, if you need some coaching to learn more about macronutrients, calories, managing to control your hunger for treats you could try ‘The Old Medicine’ programme. We go into the above and much more with weekly consultations to get you in great shape. CriterionFit.com can also provide you with exercise programmes and we have digital products ready for you to use today. Whatever you do don’t settle for the same or anything less than the best.
Message Hanif [Here] for a free consultation to see how we can help you.