Losing weight in a healthy manner includes healthy eating and keeping check on your diet. Incorporate these healthy foods into your diet to burn more calories and shed pounds. These foods are rich in fiber, protein and other nutrients, which will help in improving your rate of metabolism, helps you feel fuller for longer time and turn down hunger hormones.
Nuts and Seeds
Nuts like pistachios, almonds; walnuts etc help in curbing hunger and managing weight. Nuts are rich source fiber, protein, minerals and heart-healthy fats. Eating few nuts regularly, lowers the risk of heart disease and better management of weight. Review in “The Journal of Nutrition” reported that eating nuts regularly is associated with little or no weight gain and lower body mass index.
Even though nuts are rich in calories, but the protein, fiber and fat content of nuts significantly help in reducing more calorie intake as they makes you feel fuller. Make sure that you don’t over eat them as they are also rich in calories. Seeds like sunflower seeds, flax seeds and chia seeds are rich in protein , omega-3 fatty acids and fiber. Flax seeds needs to be ground to be easily absorbed into the body efficiently.
Avocado has appetite suppressing properties and can be added in your diet if your planning to lose weight naturally. Eating avocado can significantly decrease the appetite and desire to eat. When the oleic acid present in avocado reaches the small intestine, it gets converted into oleoylethanolamide which is a natural appetite suppressant.
Sweet Potatoes are also rich in fiber, Vitamin A and complex carbohydrates. These nutrients help balance blood glucose levels and are considered healthy for people with diabetes who are planning to shed extra weight.
Simplest way to reduce those extra pound is to reduce your daily calorie intake without affecting your balanced diet rich in minerals, vitamins, proteins and fiber. According to a recent research from the Rochester Center for Obesity, eating eggs for breakfast could help to limit your calorie intake throughout the rest of the day.
To keep blood cholesterol in check, limit your intake of eggs to 1 yolk per day and use egg whites for the additional protein they provide.
Berries are rich in antioxidants and fiber. Recent research in University of Florida has found that antioxidants are linked to weight control. A key antioxidant in strawberries and raspberries blocks the activity of an enzyme responsible for breaking starch into simple sugar, which in turn helps in lowering the blood sugar and thus the corresponding insulin response. This is a vital function for weight control as insulin shuttles excess sugar into fat cells. Besides this berries like strawberries also boost our metabolic rate and are rich source of fibers which controls the hunger pangs.
Green leafy vegetables including spinach, kale, collard, lettuce etc. are loaded with Vitamin C and A, fiber, folic acid and magnesium. Due to high fiber content, these greens can help with proper digestion and could help to keep you full. Add green into your diet as a salad, or smoothie or veggie recipe.
Zucchini increases our metabolic rate and help in burning fat. It is a perfect replacement for noodles. It helps in shedding weight as it has very low calorie content. It is a versatile food and can be eaten raw or cooked and is good for overall health.
Yogurt are rich in protein and could be taken as a snack to keep hunger at bay. Yogurt not only helps you feel fuller for a longer time but also aids in digestion and preventing belly bloating. People who do not eat diary can incorporate nuts like almonds or soy yogurt. Superfoods for Diabetics
Cauliflower are low in carbohydrates and naturally rich in fiber and other nutrients. Fiber aids in healthy digestion and also prevent bloating. Adding cauliflower in to your diet can help you in losing weight. People who are fond of rice but want to lose weight can add cauliflower as a rice substitute. Why should you eat cauliflower?
Oats are known for their high content of B vitamins and complex carbohydrates. Oats particularly rolled oats are great source of filling fiber. Adding fiber rich food in your diet can help with weight loss.
Beans are known for their complex carbohydrate content. They are also rich in fiber, Vitamin B complex and even protein. All these nutrients are essential for your body if you are planning on losing extra weight in a healthy manner. Fiber content of beans is helpful in losing weight and keeping you full.