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Snacks for weight loss

Can Avocado Help You Lose Weight?

Posted on by Ayanwola Titilayo A

Technically a fruit, avocados are a nutrient-dense food that can help you lose weight. It is also a good source of heart healthy fats and fiber, both of which help you feel more full after a meal. This is because fat and fiber causes the slow release of food from your stomach. This lower transit time, means it takes longer to digest and keeps you satisfied for longer periods.⁠

Beyond weight loss, avocados are high in heart healthy fats, and can lower your risk of developing heart disease by decreasing inflammation in the body. Regular consumption of avocados can lead to improved blood sugar control, increased insulin sensitivity, and reducing levels of the bad cholesterol- LDL.⁠

Eating the right kinds and combinations of food will not only nourish your body, but will allow you to lose weight in a healthy way. I teach my clients how to choose meals that support their health and enhance their well being. ⁠

If you are confused about the kinds of food to eat to achieve healthy weight loss, and are struggling with creating a healthy balance with your food choices, let’s chat. Apply to work with me.

Easy Tips To Create A Balanced Nutritious Meal

Posted on by Ayanwola Titilayo A

It is incredibly easy to create a balanced meal that is delicious, nourishing, and healthy. To do so, include the following: ⁠

Carbohydrates: Carbohydrates fuel the body with much needed energy. However, not all carbs are created equal. Focus on eating mostly complex carbs which have more fiber, and are a great option for weight control, managing your blood glucose and cholesterol levels. Examples are bulgur, brown rice, beans, whole wheat pasta. ⁠
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High Quality Protein: Protein is essential for building muscle mass, repairing tissues, and supporting neurological function. It also helps to suppress your appetite. When choosing animal protein try to select antibiotic and hormone free options. Plant based protein options include: Tofu and Lentils. ⁠
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Healthy Fats: Healthy fats help to curb hunger and cravings, are involved in hormone regulation, support healthy brain function and improve your good cholesterol-which enhances your heart health. Examples are olive oil, avocado, nuts. ⁠
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Vegetables: Veggies are rich in antioxidants, help to boost your immune system, regulate digestion, and protect against diseases like heart disease and type 2 Diabetes. Aim to eat a variety of different colored vegetables, and at least 5 cups a day. ⁠
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Food is medicine, and in my nutrition coaching program I educate my clients on the types of foods to eat to supercharge their health. If you are confused about the kinds of food to eat to attain your health goals, let’s chat! Reserve your spot with me for a free dietary assessment call.

Snacks Won’t Harm You On Your Weight Loss Journey

Posted on by Ayanwola Titilayo A

Does snacking fit into your weight loss plan? Some people think that snacking can sabotage your weight loss efforts and this may have some degree of truth ONLY if you choose snacks that are not supportive of your health and weight loss goals. I encourage my clients to snack between meals if their body calls for it.

This is because it has a ton of benefits:
1)Eating the right combination of snacks can actually help you lose weight
2)Consuming a healthy snack between meals can suppress your hunger
3)Snacking can prevent overeating at meals by controlling your appetite throughout the day
4)Snacking provides necessary fuel needed to prepare and recover from exercise
5)It can help you close nutritional gaps in your diet

To make the most out of your snacks, WITHOUT sabotaging your weight loss efforts, Choose snacks that satisfy your hunger, supply your body with energy, and are rich in nutrients. In order to ‘snack smart’ choose from the following food categories:

Fruits and Vegetables – These are nutrient dense and have low calories

Whole grains­ – Rich in fiber and complex carbohydrates for an efficient energy boost

Dairy– Great source of protein which helps to reduce your hunger hormones

Nuts and Seeds – Provide healthy fat for satiety.

Watching your portion sizes and planning ahead by having healthy choices on hand can make your weight loss or weight maintenance plan successful.

If you are confused about the kinds of food to eat to lose weight or achieve your health goals, let’s chat! Apply today to reserve your spot for my nutrition coaching program.

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