There are many foods that you can eat aplenty even if you are on a diet with an aim to lose weight. Even if you are on a weight loss plan, ensure you get sufficient exercise too and consume the necessary nutrients to keep you healthy. Here are some foods which are not just healthy but also believed to aid weight loss.
Quinoa has 8 grams of protein and 5 grams of fiber in one cup, and contains zinc, selenium, iron and vitamin E. Quinoa contains the chain of amino acids that are needed for muscle building and fat loss. It ranks low on Glycemic Index and makes you feel full for a longer time.
Oatmeal are fiber-rich whole-grain oats and have lots of water. Oats are an excellent source of biotin, manganese, chromium, molybdenum, vitamin B1, phosphorus, copper, magnesium, dietary fiber, zinc and protein. In a study conducted by Tufts University, it was found that people who ate three or more daily servings of whole grains like oats had 10 percent less belly fat than people who ate the same amount of calories from processed white carbs. Ensure you check the labels for any added sugar; avoid those. Plain rolled oats are your best bet. A salad and oatmeal diet can help control calorie intake and manage your weight because it is in high dietary fiber which is a filling nutrient.
Some studies suggest cinnamon may have a stabilizing effect on blood sugar levels which could help curb your appetite. Cinnamon helps to regulate blood glucose levels and this in turn prevents any kind of binge eating.
Grapefruit has soluble fibre which takes longer to digest; this helps one feel full which makes you want to eat less.
Watermelons are 92% water and hence are very filling as water occupies more room in your stomach. It contains rich nutrients and is a great source of lycopene, an antioxidant.
Pears, Berries and Apples
Like watermelons, pears, berries and apples are also high in water. If eaten with the peel, you feel full longer apart from getting the extra fibre. Apples are high in pectin, which binds with water and limits the amount of fat your cells can absorb. Berries and pears are also loaded with antioxidants. Pear is a very low calorie fruit and it provides only 58 calories per 100g.
Green tea is loaded with antioxidants and contains catechins, a type of phytochemical that is believed to affect metabolism. Many studies have suggested that green tea stimulates the body to burn fat. However, you need to down a couple of cups, several times a day to notice any change.
An egg has only 75 calories, 7 grams of protein and 5 grams of fat. It also has plenty of other nutrients along with other vital nutrients. Eggs contain all the essential amino acids needed for healthy body functions. If you have high cholesterol, consume egg whites which are cholesterol-free. Eggs contain the phytochemicals - lutein and zeaxanthin which are believed to prevent eye diseases.
Clear soups with vegetables and lean meats are full of water and prevent one from hogging a heavy meal. Vegetables and lean meats are full of essential nutrients and vitamins too.
Nuts are high in protein, fiber, and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. But they are high calorie; so it is best to follow moderation here!
Greek yogurt has almost twice as much protein as other yogurts. It takes longer to leave your stomach, and thus keeps you satiated longer making you to eat less. Also, one burns more calories digesting protein than carbs. However, ensure that the Greek yoghurt is low-fat and low-sugar.
Fish are loaded with proteins and most are low in fat. Even the ones which have fat possess the good ones like omega-3 fatty acids which may help protect against heart disease and other chronic conditions. They also contain vitamins such as D and B2 (riboflavin) and are a rich source of calcium,magnesium, phosphorus, potassium, zinc, iodine and iron.
Coconut oil is rich in medium-chained-triglycerides (MCTs); it contains a healthy form of saturated fatty acid - lauric acid, that your body quickly burns for energy. Oil extracted from fresh coconut contains a large amount of medium-chain fatty acids, which don’t get stored in the adipose(fat) tissue as readily as long-chain fatty acids. A study published in the American Journal of Clinical Nutrition showed greater abdominal fat loss over a 16-week period when MCTs were consumed versus olive oil. A tablespoon contains 13.6 grams of fat and 117 calories. Consuming too much will give you extra calories; hence moderation is definitely the key here.
Consult your doctor if you have allergies or other chronic conditions. Dieting is not about starving but about eating the right food at the right time in the right quantity.
Image Courtesy : Quinoa Apple Pear Salad by Whisk Affair.