Weight loss is simply a matter of making healthy calculations. In order to lose a few pounds, it is ideal that you take fewer calories than you are used to. This is the only way to ensure you actually lose weight. However, what you eat during your weight loss process also matters.
According to Heather Mangieri, the academy of nutrition and diabetics spokesperson, there are certain foods that help in shedding off excess weight. She says that this is because these foods enable you to feel full for longer thus curbing your cravings. She further explains that some of these foods actually boost metabolism and should, therefore, be considered first whenever you are shopping for food.
Foods for Weight Loss
According to Joy Dobust, RD, PHD, a food scientist, it is always advisable to ensure your shopping list contains foods rich in lean protein, fruits, fresh vegetables and whole grains. This is because the overall nutrients composition of your diet is most important when it comes to weight loss.
An apple each day can go a long way in keeping the excess weight at bay. Eating an apple before meal times aids in minimizing the number of calories you take in as compared to taking another snack before meal time. Apples are also rich in antioxidants that aid in keeping the metabolic syndrome at bay. This is a condition characterized by belly fat.
It is advisable to take in more apples if you want to reduce the amount of calories you consume. If you do not like plain apples, you can create a pie-like taste. Just slice a medium sized apple and garnish it with half a teaspoon of cinnamon and allspice. Let it cook in the microwave for one and a half minute.
One raw kale contains only 34 calories and about one and a half grams of fiber plus iron and calcium.Consume a lot of chopped raw kale mixed with cooked beans.
Simply slice kale and pan-fry it with vegetable broth and garnish with slices of orange. You can have this blend with quinoa to make it a complete meal.
These are well known belly flatteners. Taking lentils enables your body to prevent insulin spikes, which cause fat buildup mostly in the abdominal area.
Eat more lentils by incorporating them in your every meal. The red and yellow ones are easy to cook. You can have the lentils with pasta sauce. You can avoid eating meat if you are having lentils since they too are excellent protein sources.
4. Goji Berries
These are fruit types that are known to curb hunger. They contain 18 amino acids making the berries a good source of protein. They make excellent mid-morning snacks as they can keep you feeling full until dinner time. They contain only 35 calories per tablespoon.
Mix a quarter cup of dried Goji berries (from health food stores) with a quarter cup of raisin and a quarter cup of walnuts for a delectable taste. You can also make it your dessert by pouring a quarter cup of boiling water in a bowl containing 2 tablespoons of dried berries and let it to sit for 10 minutes. Drain the water and add half a teaspoon of low fat frozen yogurt.
5. Wild Salmon
Apart from keeping your heart healthy, fish fat also has a way of shrinking your waist. Omega fatty acids boost your insulin sensitivity and this helps in building muscle thus decreases belly fat. Ensure you take in adequate amounts of salmon.
You can season salmon fillet with pepper and salt and cook it in a hop pan with two tablespoons of oil for at least three minutes for each side.
6. Broth-based Soups
You should make your starter meals soup based foods. By starting with soups, you ensure you do not over eat. Ensure the soup contains no more than 150 calories per serving. Avoid adding butter or cream. Consider going for commercially prepared ready to eat soups, which mostly contain less than 100 calories per serving.
Health experts insist on plain yogurt as the ideal choice for weight loss. It contains adequate amounts of carbohydrates, proteins and fat and is ideal for keeping you full for longer. This also aids in balancing sugar levels. Insist on low fat yogurt as opposed to potato or chicken salad. Greek yogurt contains more protein than other yogurt types.
8. Sausages and Eggs
Having breakfast rich in protein has a high chance of keeping you off snacks during the day. According to a study, women who eat at least 35 grams of protein in the morning feel fuller during the day than women who don’t. Having a breakfast containing eggs and sausages has a high chance of leaving you full till evening.
It is important to take the right types of fats. Avocados contain oleic acid, which is a component of healthy monounsaturated fats. This component enables your body to curb hunger. Eat a quarter of an avocado each day for adequate weight. Besides, avocados are also rich in protein and fiber.
Chilies are known to boost your metabolism, which aids in faster fat burning. One pepper contains enough beta carotene to last you through the day and twice the required vitamin C. It is also rich in antioxidants, which aid in battling foreign blood bodies and toxins.
These are plants that come with a meaty taste, which makes them suitable meat alternatives. You can take mushrooms in the place of meat to facilitate faster weight loss. According to a research conducted on several individuals, cutting on meat and substituting it with mushrooms leads to faster weight loss as opposed to including meat in meals. A good choice would be prepare mushroom soups and broths.