Weight loss: Expert shares most ‘important’ diet plan to slim down – full list of foods

Workout: Expert discusses different types of protein powders

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With gyms reopening in England next week, weight loss may be on the minds of many. As well as using exercise to slim down, an expert has listed the best foods to eat for a weight loss transformation.

Nutrition is key when trying to reach or maintain a healthy weight.

Some foods are better than others when trying to achieve a healthy diet plan.

Macronutrients are the fats, carbohydrates and protein found in foods and can be used to indicate the nutritional benefits of certain foods, Fitness Development Manager at Total Fitness Steven Virtue explained.

He said: “Before we delve into the specifics of nutrition, it’s important to highlight that the food we eat plays a key role in how we look and feel and, although regular exercise is a significant factor, diet has the largest impact on our fitness.

“Macronutrients are the nutrients we need in larger quantities that provide us with energy.”

So how much of each macronutrient should someone eat when trying to stay fit?


The expert suggested 45 percent to 65 percent of a diet plan should be made up of carbohydrates.

He continued: “Carbs are important for muscle growth and optimal performance, though the requirement is different for each person based on genetics and body shape.”

Steven recommended tucking into healthy carbohydrates such as rice, oats, potatoes, fruits and vegetables.


The expert continued: “Proteins are important for functioning of organs, muscle growth, cell repair and immune functions.

“The body needs a minimum of 0.8 to three grams of protein per kilogram of bodyweight.”

He stated 10 to 35 percent of a person’s diet should be made up of high protein foods.

These include eggs, chicken, fish, milk, tofu, lentils and pulses.


Eating foods high in healthy fats is also important when trying to transform a lifestyle.

Slimmers should aim for their diet to be 20 to 35 percent healthy fats, Steven suggested.

He said: “Healthy fats can cushion organs, regulate hormones, digest certain nutrients, and support the overall health of the brain and heart.

“Generally, your body needs 0.5 to 0.8grams of fats per kilogram of bodyweight.”

Healthy fat sources include coconut oil, olive oil, avocados, salmon and nuts.

Dieters should also be aware of the micronutrients they consume.

Steven concluded: “Micronutrients are mostly vitamins and minerals which are equally important but needed in smaller amounts.”

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