Losing weight…our eternal modern problem. Because of the fact that the food we eat can hardly be called food nowadays, we are gaining weight like never before. But we have to be smarter than the food industry moguls want us to be. They are the ones who keep us hooked on their harmful, yet heavenly delicious products. Even pet food has the same problem: it contains additives that confuse the brain and therefore it never knows when to command our cat or dog to stop eating. This post is meant to walk you through the top 10 best foods for weight loss, as one last victorious attempt to defeat constant weight gain.
The secret to weight loss is eating superfoods. The so-called superfoods are nutritional powerhouses that help build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. Moreover evidence suggests these foods can also help you get and stay slim. How cool is that?
1. Have eggs for breakfast
Skip the bagel or the pancakes this morning. Eggs, which are full of protein, will help you feel fuller longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings, and they contribute to muscle increase.
2. Pears are surprisingly helpful
Since it’s their season as we speak, start taking advantage of these funny looking, yet tasty autumn fruits. They’re now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams per medium-size pear, they’re great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking.
These nuts are the perfect snack for the weight-conscious because they’re high in protein, fiber, and healthy fats. Don’t be fooled by the “fat” label, either; the fat in pistachios is unsaturated fat, the brain- and heart-healthy type. Researchers from the UCLA Center for Human Nutrition followed two groups of people on identical low-calorie diets for 12 weeks. One group ate 240 calories worth of pistachios as their afternoon snack, while the other ate 220 calories worth of pretzels. The BMI (body mass indexes) of the pistachio group showed more improvement, and their cholesterol and triglyceride levels dropped as well.
4. Start eating fermenting foods
Believe it or not, we are more bacteria than we are human. The microbiome in our gut governs many of our body’s key functions and is crucial to our overall health. So if you want to lose weight and feel better it’s essential that you balance the microbiome in your gut. One of the most effective ways to do that is by eating fermented foods. You can find fermented foods in many forms: pastes, seasonings, condiments, curries, stews, pickles, and even candy. Fermented drinks also take many forms. They can be alcoholic, such as beer and wine, or nonalcoholic, such as certain teas, vinegar-based drinks, or buttermilk. Here are some common examples:
- Sauerkraut — a version of fermented cabbage eaten throughout Eastern Europe, Russia, Austria, and Germany
- Kimchee — a Korean version of fermented cabbage, carrots, onions, and garlic
- Fermented vegetables — available ready-made in most stores and online
- Kefir — a fermented milk drink from the north Caucasus
- Yogurt — another type of fermented milk product eaten throughout central and west Asia, India, central Europe, and the Balkans.
They are undoubtedly the ideal meat substitute. Research reports that when people ate mushroom-based entrees, they felt just as satisfied as when they’d eaten those same dishes made with beef—though they’d taken in a fraction of the calories and fat. So there you go!
A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.
There’s no reason to be afraid of eating fats—as long as they’re the right fats. Oleic acid, a compound in avocados’ healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein. They also contain glutathione that is a powerful antioxidant that strengthens the immune system and is one of the pillars of fighting Hypothyroidism, or low thyroid function.
Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don’t know if they get enough of this essential nutrient. Increase your salmon intake. It’s a leaner choice than red meat and is chock-full of MUFAs to boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6. Bonus: salmon with avocado is a breathtaking combination.
9. Red Peppers
In one study, consuming a little hot pepper (in tomato juice or in capsules) 30 minutes before a meal helped study participants feel less hungry and eat about 10 percent less. Moreover you can also spice up your foods replacing traditional pepper with cayenne pepper. That will give your metabolism a serious boost.
According to a a recent study in the American Journal of Clinical Nutrition in which they asked participants to chew a 2-ounce serving of almonds 10, 25 or 40 times, participants got maximum satisfaction, they felt fuller longer from the nuts when they chewed 40 times. Chewing more may cause a greater release of fat from the almonds, which triggers hormones that curb hunger, speculates Rick Mattes, Ph.D., R.D., professor of foods and nutrition at Purdue University.
Try juicing every now and then, it’s a great vitamin filling vitamin boost, especially before meals. Preparing a natural fruit or veggie juice is quick and fun, because you can invent hundreds of combinations to surprise your loved ones. Every juice becomes a new experience.