In order to lose weight, you have to become an expert in nutrition and its effect on your body. Why? Because nutrition is the most important part of losing weight. It will not matter what you do in the gym if you are not eating correctly.

To get you started, here is an overview of nutrition for weight loss. I will be posting more on these subjects later, but I also encourage you to do your own research on these topics. Most importantly, pay attention to how your body responds to the food you eat. Your body will tell you when your diet is working properly. Listen to it!

1. Calories

Calories are how we measure energy. Everything you eat is made of calories. How many calories you consume effects your weight. If you eat more than you burn, then you will gain weight. If you eat less, then you have a caloric deficit. You will lose weight when you are in a caloric deficit because your body must use stored fat for energy instead of the calories you consumed. Counting calories is a basic way of tracking your food. I want you to go deeper. Which leads us to number two.

2. Macronutrients

There are three macronutrients – protein, fat, and carbohydrates. Each one performs a different function in your body, and they are all essential. Finding the right balance of macronutrients will help you lose weight and become your best self. You will need to experiment to find the correct ratio. When considering your macronutrient ratio, remember how many calories are in each. Carbs and protein have 4 calories per gram. Fat has 9 calories per gram.

3. Micronutrients

These are nutrients that we need in smaller amounts. They are naturally found in fruits, vegetables, and meat. Micronutrients are sometimes neglected since we need smaller quantities, but they are important. They are responsible for maintaining overall health and bodily functions. Micronutrients include vitamins like A, C, and D, iron, potassium, and magnesium.

4. Supplements

Taking a pill to cover all of your dietary needs is tempting, but do not fall for the hype. Most of your vitamins and nutrients should come from your diet in the form of whole, unprocessed foods. However, if there is a gap in your diet, then supplements can help. Be careful when taking pills and powders. Make sure you need the supplement before you take it, and closely monitor its effect on your body.

5. Superfoods

Fill your diet with superfoods. Super foods are nutrient rich foods considered to be especially beneficial for health and wellbeing. I have compiled a list of popular super foods that you can incorporate into your diet. At least 50% of your diet should be made up of super foods. You do not need to eat all of these, but we wanted to give you a list to show the wide variety of healthy foods available for you.

Vegetables

  • Asparagus
  • Kale
  • Broccoli
  • Beets
  • Spinach
  • Cauliflower
  • Leeks
  • Brussel sprouts
  • Collard greens
  • Red potatoes
  • Sweet potatoes
  • Edamame
  • Olives

Fruits

  • Kiwi
  • Banana
  • Apple
  • Pumpkin
  • Strawberries
  • Blueberries
  • Watermelon
  • Cranberries
  • Avocado

Nuts and Seeds

  • Chia seeds
  • Sunflower seeds
  • Pistachios
  • Almonds
  • Walnuts

Protein

  • Salmon
  • Eggs
  • Oysters
  • Sardines

Grains

  • Oatmeal
  • Brown rice
  • Quinoa
  • Bran flakes

Spices

  • Ginger
  • Garlic

Legumes

  • Lentils
  • Black beans

Dairy

  • Greek yogurt

Drinks

  • Green tea