There are foods that have been found to affect our appetite resulting in greater benefits of weight loss. This will obviously be the case if you incorporate in a healthy active lifestyle at the same time. It’s advisable to always try where possible to buy nutrient-dense foods if you’re trying to lose weight. You may even do it just to maintain your healthy weight and a healthy lifestyle.
One of the things to do when trying to lose weight is to look for foods that have high water content and high in fibre. These foods are good in that they will make fuller for longer hence letting you eat lesser calories in the long term.
Studies have also been done and found that foods like fruits and vegetables, whole grains, and nuts have been associated with weight loss. Funny enough, at the same time the studies also have shown that those who opted for unhealthy food options resulted in some weight gain.
However, despite the benefits of eating healthy food, it is very important to note that these foods when eaten should be in conjunction with regular physical activity. It’s always important to seek advice from your medical doctor before you start any physical exercise or change your normal diet for you to be able to maximise the chance of achieving your goals.
Healthy Foods For Weight Loss
So, what are these healthy foods that should be eating more of? Let’s have a look at some of them below:
Spinach
Spinach is one of the top nutritional heavyweights which belongs to a family of Chenopodiaceae (also known as goosefoot), a family of nutritional superpowers that include beetroots, chard, and quinoa. It has what is called Thylakoid, a substance that has been associated with weight loss due to its properties of appetite reduction. It has a lot of other nutrients including Vitamin B6 and Cartenoids, Iron which plays a vital role in the function of red blood cells, in energy production and DNA synthesis.
It’s also an excellent source of vitamin K, vitamin A, vitamin C, and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. One of the great benefits of eating Spinach is the fact you get to improve your skin, hair and build stronger bones while improving and maintaining your blood glucose levels. As you can see, it is indeed important to include it in your meals let alone your shopping list.
Cauliflower
Cauliflower is a member of the cruciferous vegetable family that looks like a white type of its cousin, broccoli. Its thought to be originally from the Mediterranean region. One of its main benefits is its high content of fibre and different types of vitamins. Cauliflower is one of the superpower fruits and vegetable list by the Centres For Controlled Diseases and Prevention (CDC).
As mentioned above, it has what is known as Glucosinolates. When you chew and digest it, these glucosinolates are broken down into substances that may help prevent cancer. What they do is help protect cells from the damage and have anti-inflammatory, antiviral, and antibacterial effects.
Cauliflower has low calories, and eating it on a regular basis has been found to lower the risks of obesity, diabetes and heart disease. It has also been found to be beneficial in weight loss.
If you’re already on blood thinners, it is important to speak to your doctor before you start Cauliflower. It has a high content of Vitamin K which increase blood clotting.
Nuts -Protein, Fats & Fibre
Despite nuts having high calories, we cannot forget their greater benefits! They are a great source of good fats, fibre, and protein all of which when eaten in moderation could help you lose weight. Having a handful of nuts (10-12) walnuts or almonds could help you lose weight, lower the risk of diabetes, cancers and heart diseases as several studies have shown. They’re actually the best option for a snack to avoid eating unnecessarily.
The bottom line is to know that Nuts are highly nutritious and have a lot of healthy benefits, so it’s okay to include them in your shopping list.
Peas, Beans, Lentils, and Chickpeas (Pulses)
These together are known as Pulses and have been found to provide good and beneficial health to those using them regularly. Pulses are a source of dietary fibre, protein and a lot of vitamins and minerals. They’re also believed to have “phytochemicals” (plant chemicals), which could help reduce the risk of certain types of cancer and other diseases.
There has been some evidence that eating pulses regularly while on a weight management program may help with weight loss. If you’re trying to lose weight, the great thing to know is that they’re high in fibre and protein, low in fat and moderate in calories. This together with a healthy active lifestyle, will help reduce your weight significantly. One cup of cooked lentils or dry peas contains about half of the daily fibre recommendation for adults. Foods higher in fibre content usually help people feel “full” or satiated at mealtime. Here are some of the benefits of using Pulses and that’s why it’s important to have them in your meals:
> Excellent source of fibre
> Good source of protein
> Low-fat
> Low-sodium
> Good source of iron
> Excellent source of folate
> Good source of potassium
> Low glycemic index.
> Gluten-free.
> Cholesterol-free.
> Weight loss
Berries
Berries, don’t we love them! they’re delicious, nutritious and have a lot of health benefits that we could all benefit from. We know they’re high in antioxidants, to help keep free radicals at bay and high in Vitamin C. They’re high in soluble fibre that helps keep you fuller for longer which may decrease your calorie intake for the day. This benefit has been associated with great results in weight loss management. They’re low in calories and as mentioned highly nutritious with loads of vitamins and minerals.
Including them regularly in your diet will surely improve your overall health hence reducing the risks of many chronic illnesses.
Avocado – The Good Fats
It is classified botanically as a berry because of its fleshy pulp and large single seed and it provides you with essential fibre and good fats. Avocado has also been found to provide assistance in weight loss management. One study concluded that people who included avocado in their diet weighed less at the end of the study.
Avocados are full of powerful antioxidants, are a broad spectrum of vitamins such as vitamin C, vitamin E, Vitamin K and Vitamins B such as B5, B6 and folic acid. They’re full of anti-inflammatory and cholesterol-reducing phytosterols and many more!
It is a versatile fruit and can be used in so many ways besides in cooking and in salads, however, can also be used in other ways like moisturisers for the skin or hair and to accelerate the process of wound healing.
Final Thoughts
Choosing your foods to help you with your weight loss or weight management program can a challenge sometimes, however, it is very important to which one will benefit you more. Sometimes it’s alright to have a treat meal as that has been found to help you stay on track as long as you don’t overindulge.
There are a lot of other great beneficial healthy foods you can choose from so if you’re not into the ones above, you have a lot of other options. The important thing to do though is to try and choose foods you can grill, boil or bake easily and ensure you include things like lean proteins not forgetting beans, eggs, fish, turkey and chicken. As for drinks, try calorie-free drinks to avoid a lot of calories found in popular drinks around.
The trick to your success at reaching your goal is to remember that you have to be consistent with your healthy diet, your physical activity, your daily choices and remain in a calorie deficit to see your results. This is the key to your success
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