You have come to the decision to lose weight because you want to look healthier and feel better. Good for you. Now you need to know which foods are going to be beneficial in your path to a better lifestyle. For many people, this involves adopting a diet plan. For all the good diets do, they also have their demerits. See, as you begin the diet, the excitement and emotion of finally putting a plan into action outweighs your desire for food. People adhere to the diet for the first few days, weeks even, before they start feeling deprived of their favorite snacks. This is where things go haywire, because controlling those urges and cravings determines whether the diet plan is going to bear fruit.
Sometimes, the cravings lead to overeating, and you are back at square one. So how can you deal with this problem? Well, for starters, totally doing away with particular food groups is not a good idea. However, you can limit the amount of the so called ‘bad foods’. You can still lose weight while having these types of food in your diet.
So let’s get to it, the foods that will aid your weight loss efforts.
Eggs are full of protein and help you feel full for long periods of time. Consuming eggs reduces blood sugar spikes, which are known to cause cravings. Two scrambled eggs in the morning will have you feeling full until lunch, therefore reducing your chances of snacking in-between.
- Berries and apples
Berries and apples are rich in antioxidants, which help to keep heart disease away. Also, they contain a substance called pectin, which puts a cap on the amount of fat your body cells can absorb. This forces the cells to discharge excess fatty deposits, which works well overall for your weight loss efforts.
They contain fiber, which is good for digestion, and pectin, which reduces blood sugar levels, thus reducing the chances of snacking in-between meals. Pears are the top fruits of our foods that aid weight loss, with apples a close second. Regardless, a pear or an apple a day will keep the weight away.
The acetic acid found in vinegar slows down the passage of food to the small intestine. This in turn makes the stomach stay full for longer. Vinegar has also been shown to reduce the rapid increase in blood sugar that results from eating sugary snacks such as cookies.
Tofu is a great appetite reducing food. A study conducted at Louisiana State University showed that participants who ate tofu as an appetizer had less to eat during the meal. It may seem too light to fill someone up that much, but it gets the job done.
- Red pepper
This is yet another appetite suppressing food. Eating a bowl of chili spicedwith red pepper will help with the weight loss. The magic ingredient in red peppers is capsaicin, which helps to reduce the hunger pangs.
Fish not only prevents heart diseases and complications, it is also one of the foods that aid weight loss. The omega 3 acids found in fish like salmon help to build muscle and decrease the belly fat. More muscles in your body translates to more calories being burnt. When cooking fish, don’t enhance the taste much. Go simple, with seasonings such as salt and pepper.
- Plain yogurt
Dieticians will often say that plain yogurt is the perfect food, for good reason too. Plain yogurt contains proteins, carbohydrates, and fats, three of the most important elements to healthy eating. It keeps the blood sugar levels constant, reducing any feelings for cravings.
Many people stay away from avocados because they are fatty, but this is actually what makes avocados perfect for weight loss. Avocados are rich in unsaturated fat (the best kind) and help keep the tummy feeling full for long periods of time. However, they also contain a lot of calories, so watch your portions.
Mushrooms are a great substitute for beef. A research done on two groups showed that people who ate mushrooms felt just as satisfied as those who ate beef- though the mushroom guys had only ingested a fraction of the fat and calories beef contains. To cut down on your weight, swap mushrooms for meat in any meaty sandwich.
- Olive oil
Just like avocados, olive oil is rich in monounsaturated fat, which helps in taming your appetite. It also contains anti-inflammatory elements. Chronic inflammation in the body leads to metabolic syndrome, otherwise known as the ‘fat belly syndrome.’
Olive oil works best in salads and dressings, and is also a good source of antioxidants when mixed with vegetables. The trick is not to overdo it!
The juice of pomegranates tend to get most of the attention, but the seeds surprisingly also deserve attention. Every part of the pomegranate is filled with antioxidants and folate, which helps to fight disease, and are low in calories. They are great at satisfying your urges to guzzle sugar-sweetened treats and beverages.
Nuts contain lots of high quality proteins and fats, and are great on their own or as additions to breakfast cereal and salads. The high quantity of fats makes it important for you to watch the amount you consume. When eaten in moderation, the fats in nuts help make body cells stronger, while also increasing satiety.
In conclusion, you should go for whole and natural foods as they have more nutrients, less calories, and will take the longest to be processed, thereby making you feel less hungry for longer. When it comes to proteins, think lean. For vegetables, eat them in bulk, and go for green ones. For fruit, go for varieties that are rich in antioxidants.
Now that you are much more informed about food that aid weight loss, you should be able to make much more informed decisions.