Finding a balance between regulating your diet so that you can shed unwanted pounds, and still being able to eat foods that are satisfying and actually taste good, can be quite challenging if you don’t know where to start.

Unfortunately, there is a lot of misinformation when it comes to advice with food and weight loss. Large companies often advertise products that are labeled ‘fat-free’ or ‘low fat’. But, in reality, those products are often highly processed and packed full of sugar.

Fats are high in calories, but that doesn’t mean you should cut them completely from your diet. In fact ‘good fats’ are essential for numerous health reasons, such as cell growth, hormone production and making the absorption of some vitamins (A, D, E & K) possible. Good fats are also an excellent energy source, that leaves you feeling satiated for an extended period of time. But if you are trying to lose weight, aim to consume good fats in moderation.

weight loss garcinia cambogia


The most important foods to avoid are simple carbohydrates. This is because these foods quickly raise your blood sugar, which in turn leads to an increase in insulin production. Insulin works as a fat storage hormone and the more insulin you have circulating, the more carbs get converted into fat and stored in your body.

Examples of simple carbs include:

  • Most bread (especially white bread)
  • Pastas
  • Pastries
  • Sweets
  • Soft drink
  • Fruit juices (fruit juices are often full of fructose sugars and often have none of the fiber of whole fruits)
foods for weight loss

Other foods to try and avoid include processed meats, or fatty cuts of meat such as lamb, or duck, as well as the less healthy, full-fat dairy products such as creams and cheeses.



The simple fact is that if you consume more calories than you expend in a day, your body will end up storing that unused energy, as fat, for later use. If you don’t know how many calories your body needs, have a read of this blog post on how to calculate your daily calorie intake.

Also, if you want to slim down while eating healthy, you can try out my FREE 7 Day Meal Plan. It’s free of processed sugar, dairy and gluten and you can download it below :)

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There are loads of delicious foods that will not only help you avoid weight gain, they will also help you achieve your weight loss goals!

Here are 10 excellent food choices you should consider having in your diet to help you lose weight.


Vegetables such as broccoli, cauliflower, and cabbage are excellent sources of fiber and nutrients, and they also contain decent amounts of protein. These help to satisfy your hunger and provide long-lasting energy.


Chillis actually raise the temperature of your body which boosts your metabolism and helps you burn more fat.


Oats are packed full of beta-glucans, which is a soluble fiber that supports metabolic health and keeps you feeling satiated.


Quinoa is packed full of protein and fiber and ranks very low on the glycemic index, meaning you will feel fuller for longer and benefit from slow release energy.

Note – If you haven’t worked it out by now, fiber plays a HUGE role in keeping you full and thus preventing you from overeating.


Grapefruits are not only nutritious, but they also help reduce insulin resistance, which works to regulate your metabolism.


Chia seeds are rich in fiber, which supports a healthy digestive system and keeps you full.  Also chia seeds can absorb up to 12 times their weight in water, which means you feel full and satisfied with fewer calories.

chia seeds


Cottage cheese has LOTS of protein and contains very little fat or carbohydrates, which makes it an excellent weight loss food choice.


Chicken breast is high in protein and low in fat!


Salmon is packed full of omega 3 fatty acids. This means it will help keep you feeling fuller for longer and provide you with the protein and good fats your body needs. Also, salmon is a good source of iodine, which is necessary for the healthy function of your thyroid gland (and hence your metabolism).


Eggs are incredibly nutrient dense and are an excellent source of protein. Egg whites are fat-free and contain most of the protein. However, egg yolk contains numerous essential nutrients, including good fats, that will help you feel fuller for longer, so don’t discard all of them!

high protein snacks eggs


Foods that are rich in iron, zinc, and selenium, all work to support the function of your thyroid gland, which is responsible for regulating your metabolism. If your thyroid is not functioning properly, this can have a huge impact on your weight loss.


Some spices, such as ginger, cinnamon, and chili powder all increase your fat burning efficiency by raising your temperature and stimulating your metabolism, making you more efficient at turning stored fat into viable energy.


Green tea is another metabolism stimulator, as it is a natural and healthy source of caffeine. This means it will also give you a great energy kick when you need one!

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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

4 Responses

  1. Hi, this is a lean legs related question: I’ve been doing the program for 4 weeks and am loving it, but have just been told by my doctor that due to a very weak pelvic floor after childbirth I should stop running ? can I replace the runs with extended power walking or circuits and still get results? Thanks.

    1. Hi lovely,
      We usually recommend doing some extra power walking instead of running. Walking has proven to be even better for slimming down the legs, so you should still get results. :)
      Wishing you a speedy recovery! xx


  2. I’m an endomorph, but I forget what the ideal daily ratio with fat/protein/carbs/etc. should be? Would you mind letting me know? Thanks in advance!

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