Weight Loss Foods

total health,weight loss foods,foods to lose weight,weight loss nutritionWith the holidays in the distance, you may be needing to lose more than a pound or two. Weight loss can be difficult at any time, and it usually takes more than just exercise, because in order to lose 1 pound, you have to either burn 3,500 calories or not consume them. Additionally, if you aren’t getting the right nutrients, it can sabatoge your weight loss plan because your body won’t function optimally. To make sure you pick nutritious foods and ones that keep you full, as well as foods that will encourage your body to burn in high gear, here’s the top twenty weight loss foods.

  

Food How and Why It Works
Almonds Almonds are a great food for dieters because they’re high in protein and they have heart-healthy fats. In one study, researchers discovered people eating a diet that included almonds lost more weight than people consuming a high-carb diet with the same number of calories. Those people who ate almonds lost 18 percent in weight and reduced their waist circumference by 14 percent. In comparison, the non-almond eaters lost 11 percent in weight and reduced their waist circumference by 9 percent. Researchers surmized the almonds acted as barrier to fat but also helped dieters feel fuller longer so they didn’t overeat. Additionally, several studies have shown almonds reduce LDL “bad” cholesterol levels in the blood. Recommendations for dieters are one handful a day, which is about 1/3 to 1/4 cup.
Apples Apples are one of the best foods for dieters because they’re low in calories, and, of all fruits, they contain the most soluble fiber. That’s important because soluble fiber helps maintain proper glucose levels, which controls hunger. Apples are also low in sodium, thereby preventing water retention.
Artichokes A medium-sized artichoke is loaded with 6 grams of fiber, most of which is insoluble fiber. Insoluble fiber passes through the body in its original form, which decreases the risk of colon cancer, Irritable Bowel Syndrome (IBS), diverticulitis disease, and hemorrhoids. In addition, artichokes are time-consuming to eat, so, it gives you time to realize you’re full.   
Asparagus Asparagus is high in nutrients, low in calories, and high in volume. High volume foods are great for diets because they let you have large portions and encourage a feeling of fullness, thereby decreasing hunger.
Bananas Bananas pack alot of carbohydrate energy and help to control high blood pressure because of their magnesium content. They’re also rich in vitamin B6 and that keeps your immune system strong, so you are less likely to get ill and more likely to make it to the gym.
Bell Peppers Bell peppers are full of fiber, and they can spice up your life and your diet. Spicy foods helps speed up the metabolism. In addition, bell peppers are bursting with antioxidants, vitamins A, C, and K. To learn more about bell peppers, read Did You Know Bell Peppers ….
Brussel Sprouts Brussels sprouts look like miniature cabbage heads. They are a low-calorie, high-protein food, and a half-cup has just 30 calories. Because they’re a cruciferous vegetable, they also fight cancer, and they’re another a high volume food.  
Cabbage Cabbage has no fat and no cholesterol. Another advantage is it’s a fiberous food and super low in calories with just 16 calories to 1/2 cup. It’s also a versatile vegetables: You can use it in soups, stir fry, cole slaw, or in place of meat or grains.
Dark Leafy
Greens
The darker the salad green colors, the more nutritious. So, choose greens such as romaine, spinach, chicory, raddichio, endinve, arugula, and escarole for a nutritious salad. Dark leafy greens also provide fiber and bulk to curb hunger and prime you for weight loss.
Fish Fish is loaded with protein and heart healthy Omega-3 fatty acids, making it a great substitute for fatty red meats. Numerous studies have shown dieters who eat fish daily lose more weight than those who don’t. If you’re worried about eating fish because of mercury, read Mercury Levels of Fish and Shellfish to learn which foods are the safest, and if you’re interested in knowing the nutrients in fish, read Beneath the Sea.
Garlic Everyone’s probably familiar with garlic’s pungent smell, but did you know it’s health benefits are endless. Every day it seems as if there’s something new on the garlic front. It lowers LDL “bad” cholesterol and raises HDL “good” cholesterol. It also functions as a antiviral and antibacterial, and may be instrumental in helping inflammatory bowel disease. Garlic has also been linked to fighting off illnesses and preventing cancer. It’s good for dieters because it helps control bood sugar and stimulates the pancreas to create more insulin. Health care professionals recommend you eat a clove a day.
Grapes Almost everyone loves grapes, and they’re good for you because of their phytochemicals that inhibit heart disease, viral infections, cancer, and degeneratives nerve diseases. Boron (thought to be helpful in creating strong bones and healthy joints) is also present in grapes. You can learn more about boron by reading Osteopenia, Osteoporosis, and Rheumatoid Arthritis. Grapes are good for weight loss because they contain fiber and they help detoxify and cleanse the body.
Kale If you thought broccoli was tops, you’re wrong. Kale is king. It has fiber, vitamins, minerals, antioxidants, carotenoids, and tons of calcium. It’s also low in calories and high in B vitamins to rev up energy levels. In addition, it is a strong anti-inflammatory, and inflammation is thought to be the source of certain diseases, including circulatory and cardiovascular diseases, autoimmune conditions, and some forms of cancer.
Lentils Lentils are a soluble fiber-rich food that helps control hunger and is packed with nutrients. They are absorbed slowly, which helps stabilize blood sugar and keeps you satiated longer. They also contain an extraordinary amount of folic acid, which may prevent bone fractures in osteoporosis sufferers.
Mangoes Mangoes are a good choice for dieters because they’re another fiber food. They’re also superior when it comes to vitamin C, beta-carotene, B vitamins, and minerals, and they help lower cholesterol and aid in digestion. In addition, they have a low glycemic load, which converts more slowly to glucose and therefore has less of an impact on insulin secretion. Mangoes also contain phytochemicals, which are plant-derived chemical compounds purported to have health-promoting properties. 
Onions Onions add flavor to foods, just as garlic does, and similar to garlic, onions speed up your metabolism and assist in the breakdown of fat.
Pears Pears are full of fiber and rich in potassium. They’re also low in calories, just 98 calories to one medium sized pear. Pears are also versatile and can be eaten raw or used in deserts and salads.
Squash Squash is a bulk fiber food that helps control hunger. It’s also low in fat and can be substituted in dishes where spaghetti pasta or potatoes are required.
Sweet Potatoes This starchy vegetables is often served at Thanksgiving but forgotten about the rest of the year. However, it’s a great weight loss vegetable because it contains carotenoids, and they help stabilize glucose levels. It’s also a good fiber food and rich in potassium. Potassium helps lower blood pressure, and athletes need potassium because it’s lost by muscles during exercise and that can cause cramping. It’s also a great food to prevent hypertension.
Watermelon The last weight food is watermelon. Watermelon is low in calories, has no cholesterol, and almost no fat. It also has the antioxidant lycopene, and, in fact, if you thought tomatoes had alot of lycopene, watermelon has 40 percent more. Watermelon also contains at least 88 percent water. In addition, it’s rich in fiber, and, as mentioned, fiber helps you feel full, decreases hunger, and allows you to consume less calories so you can lose weight.

8 Comments

  1. I tried to write a comment yesterday and my computer shut down 🙁
    Thanks for this timely post – I have gone back to healthier eating and LOVE all of the foods you mentioned here. Thank goodness – it makes it easier if you actually LIKE healthy eating. The holiday eating spree has crept back on – wish I could just stay away from the temptations – oh well, back to the drawing board again!
    Thanks for the comment on my Sunday post –
    Hope you are doing well and had a restful holiday
    Blessings,
    Kymber

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