It seems like every few months a new food, drink or supplement is hyped as the secret to weight loss! But there isn't one perfect food or beverage that will magically make you drop pounds. In reality, losing weight safely means eating a variety of low-calorie, nutrient-dense foods while avoiding heavily processed foods that are high in excess calories and saturated fat. The good news is that the best foods to support healthy weight loss don't have to be expensive or hard-to-find. The best foods to help you lose weight can be found in any local grocery store.
One way to start your healthy weight-loss plan is to fill your shopping card with high-fiber foods, which are often naturally lower in calories, help keep you fuller longer and also help regulate blood sugar levels. Pair those up with foods rich in lean protein — which also help you feel full — for a tasty and healthy combo that can put you on the road to shedding some pounds. Don't forget the other crucial pieces of a healthy lifestyle that will help you lose weight: getting regular moderate exercise, limiting processed foods high in sodium and other sugary items, as well as staying hydrated to aid digestion.
Take a look at this list of delicious, nutritious and versatile foods that can help you in your weight loss journey — and then get cooking!
How To Lose Weight?
Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you to gain a broader perspective by reading our coverage of the hazards of diet culture.
Most people only think about pumpkin in the fall, when spiced lattes and tasty pies hit the menu. But pumpkin should be on your radar all year long. With more fiber than quinoa and more potassium than a banana, pumpkin purée is an antioxidant-rich choice that's naturally low in calories. One cup has only about 80 calories and is loaded with vitamins and minerals. Pumpkin gets its bright orange color from beta-carotene, a carotenoid the body uses to make vitamin A.
The benefits don't stop with purée; with about 7 grams of protein per snack-size serving, pepitas (a.k.a. pumpkin seeds) are a great addition to most diets.
Helpful Tips For Losing Weight With Pcos
Stock up on canned pumpkin to add to smoothies, soups, and oatmeal, but make sure you buy 100% pure pumpkin rather than pumpkin pie filling, which is packed with added sugar and artificial flavorings. A few other ways to prep with pumpkin: Whisk it into a cheese sauce to add some extra nutrients to your favorite mac ’n’ cheese, or add to unsweetened Greek yogurt with cinnamon and chopped pears for a nutritious dessert.
Chickpeas are having a moment, and it's about time! This legume is a vegan powerhouse filled with fiber and plant-based protein, both of which can assist in your weight loss efforts. Chickpeas are also packed with folate, iron, immune-boosting antioxidants and bloat-busting minerals. They're a rich source of complex carbohydrates, which can help provide sustained energy throughout your day.
Although they are pretty low-calorie as it is, what makes chickpeas such a great food for managing weight is their nutrient density. Research shows that choosing foods with high nutrient density (hummus is provided as an example in the study) can help maximize each calorie and provide a slew of unique health-promoting ingredients while supporting healthy weight loss.
Best Ways To Lose Weight After 40
Chickpeas can be easily incorporated into soups, stews, salads and side dishes, and when you roast them with spices, they are an addictive snack to eat in front of the TV. The tender, buttery beans soak up any flavors you decide to pair them with. Cooked dried chickpeas are incredible, but the canned version can be a quick and convenient option — just choose lower-sodium varieties when possible.
There may be nothing more comforting on a cold morning than a steaming bowl of oatmeal topped with fruit. The morning fave is also great for weight loss. The fiber and protein content of oats can keep you feeling full. Just ½ cup of uncooked oats has at least 4 grams of fiber and only 150 calories — and it expands when cooked to yield 1 cup. Data from the National Health and Nutrition Examination Survey (NHANES) suggests that individuals who eat oatmeal actually tend to be healthier in general and have a lower body weight compared with those who don’t eat oatmeal.
Oatmeal has many other health benefits as well: Not only does the soluble fiber in oats help to reduce LDL cholesterol, but the prebiotics in oats feed the good bacteria in your gut, helping it proliferate.
Lose Weight And Gain Muscle Simultaneously
Oats aren't just for breakfast; they can be ground into oat flour for baking and even transformed into savory oat bowls for lunch or dinnertime. One secret hack nutritionists love: Add a scoop of oats to your smoothie to make it more filling.
You may have noticed kefir hanging out in the grocery store next to the yogurt, and wondered what it is: Tart and tangy, kefir is a fermented milk drink that has been around for more 2, 000 years. Since kefir is fermented, it's a rich source of probiotics, which help regulate a healthy gut—it also contains other important nutrients such as protein. One cup of kefir has a little more than 100 calories and 10 grams of protein depending on the brand and variety—that's a lot of nutrition bang for your calorie buck.
Keeping your gut healthy with the probiotics in kefir can also help you lose pounds; recent studies suggest that there may be a relationship between gut health and a person's ability to lose weight. Kefir provides diverse probiotics (good bacteria) to help balance the microbiome, which in turn yields tremendous digestive benefits.
Foods To Build Muscle And Lose Fat
Kefir can be enjoyed straight from the bottle, added to smoothies and used in overnight oats or chia pudding (choose the plain varieties with no added sugar). It can even serve as the base of your next protein marinade: Not only does kefir’s tangy flavor work well with herbs and spices to impart a fresh flavor, the lactic acid and the live and active probiotic cultures turn tough cuts into tender, juicy masterpieces.
Raspberries are one of the tastiest and most cheerful-looking berries, but that's not all—they boast a whopping 8 grams of fiber per cup, making them the perfect low-calorie nutrient-dense food. Add them to oatmeal, yogurt or a smoothie to make your breakfast feel even more substantial. One cup has only about 64 calories.
Animal studies conducted by researchers at Oregon State University found that the consumption of the equivalent of one serving of raspberries daily curbed weight gain in mice, even when they ate an unhealthy and high-fat diet. And since raspberries are free from added sugar, they are a great natural way to sweeten practically any recipe, including baked goods and breakfast bowls.
Meal Plan To Lose Fat Gain Muscle
One great way to cut down on added sugar while still getting the flavors you crave: Instead of traditional sugary jelly on a PB&J sandwich, try mashing raspberries for a natural healthy spread to pair with your peanut butter. They add great vibrant color to smoothies and a refreshing bite in muffins too.
A delicious staple of Mexican and Cuban cooking, black beans are loaded with fiber, folate, potassium and protein, making them an excellent and versatile part of any weight-loss plan. One cup of low-salt black beans has 218 calories, 14.5 grams of protein, and 16.6 grams of fiber. This makes black beans one of the best ways to get protein on a plant-based diet, so much so that the U.S. Dietary Guidelines for Americans counts black beans as both a vegetable
You can try dried or canned beans, but if you choose canned, look for labels that say low-sodium, “salt-free or no salt added, and aim for 140 mg of sodium or less per serving. You can also reduce sodium by rinsing canned beans in a colander before cooking or eating them. Some favorite ways to incorporate beans into your routine: mix them into a salad or salsa for extra heft and protein, cook into a veggie chili, or cook up a batch of delicious black bean and quinoa soup.
How To Eat Healthy And Lose Weight
If you want a crunchy, filling snack to grab on the go, skip the chips and munch on tasty walnuts, which are rich in heart-healthy monounsaturated fats. One ounce comes is less than 200 calories and provides 4 grams of protein and 2 grams of fiber. But they have an even more important role in helping manage weight: After munching on walnuts, you'll feel fuller than you would with other snacks. Research has established that walnuts, in particular, help to curb cravings that you may experience in between meals.
Walnuts also offer over twice the amount of antioxidant polyphenols than many other nuts, including peanuts and tree nuts, as shown by initial studies. Research findings show that when compared to control diets, walnut-enriched diets resulted in significantly greater decreases in total and LDL cholesterol and triglyceride, too. They also contain prebiotics that have been shown to positively impact gut
Posting Komentar untuk "What To Eat To Lose Weight And Gain Muscle"