Trying to lose weight can be a test on your willpower, emotional well being and sanity. Ok, maybe that was a bit dramatic but it certainly seems as though it could be testing all three, with particular emphasis on sanity.
Basically it is purely science, calories in vs calories out. Exercise of course ups the calories out and makes the whole process more efficient. But there are certain foods that you can eat that will also aid in the process. You may be thinking 100 calories from a doughnut or from a mango is still 100 calories. That of course is true but there is a bit more to it. Processed carbohydrates like doughnuts, for example, cause your blood sugar to fluctuate wildly, first increasing dramatically and then plummeting, which cause cravings for the same types of foods. Leading many people to the ever dreaded dieters binge. It is a perpetual cycle of frustration. There are foods, like those listed below, that are high in fiber,nutrient dense and not processed. In the world of a person trying to shed unwanted pounds, dietary fiber is a great thing! It keeps you full and satisfied and your blood sugar stabilized. Incorporating these healthy foods into your diet can actually eliminate cravings, keep you full and therefore help with your overall weight loss plan. Remember to drink plenty of pure fresh water everyday, and eat organic whenever possible as part of a healthy lifestyle.
Beans or Legumes- High in fiber and protein beans are a dieters food powerhouse. The phytoestrogens contained in certain beans can block the activity of estrogen, which is known to promote
breast cancer making them a good anti-cancer food as well. You can buy beans already cooked in cans and frozen so meal prep is quick and easy. You can also cook them dry, it is more time consuming but preferable to many people and by far more economical. Beans are a great protein food that should be an important part of any healthy diet...weight loss or not.
Kale - A green vegetable for the Gods and Goddesses! I love kale. It is truly one of the healthiest vegetables you can eat! It is loaded with cancer fighting properties, high in fiber, packed with nutrients, and low in calories. The isothiocyanates (ITCs) made from the glucosinolates in kale can help regulate detox at a genetic level, the reason kale is now recognized as providing comprehensive support for the body's detoxification system, making it ideal for the liver and any weight loss plan. Some people think that kale can be a tad bitter but it is easy to sneak into soups or smoothies so that even picky eaters can benefit from it.
Blueberries - Blueberries are a Maine favorite. Not only are they delicious but they are loaded with fiber, antioxidants, vitamins and low in calories! Blueberries as well as other berries are a delicious must in your weight loss plan! Throw them in smoothies, yogurt, breakfast cereals, salads or eat plain.
Apples - Another Maine favorite, the phytonutrients in apples can help you regulate your blood sugar and the fiber content can keep you full and satisfied. Making them great for weight loss! They are most beneficial in there natural whole form, meaning skin and all. Eating apple sauce or juice will not give the satiety of eating a whole apple.
Green Tea - Not only is green tea a delicious beverage on its own merit, loaded with anti-oxidants, it is a wonderful beverage for weight loss. Studies indicate that the components in green tea, stimulate metabolism as well as oxidation of fat. Green tea has also been shown to reduce appetite. A definite plus in the weight loss department. Green tea does contains caffeine although it seems to be less stimulating than coffee.
Pumpkins and Winter Squashes - Pumpkins and winter squashes are not only high in fiber but loaded with beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. It is extremely versatile, you can use it, pureed, straight from the can, frozen or fresh. I use pumpkin a lot. Go through my recipes for ideas. Keep in mind anytime sweet potatoes are used you can generally replace them with pumpkin. Pumpkin seeds have many health benefits as well. They are a good source of protein, zinc, magnesium, manganese, phosphorus, and phytosterols, and are even said to lower cholesterol. Don't wait for Halloween to enjoy these delicious vegetables.
Whole Grains - Eating a diet rich in whole grains has been linked with lower cholesterol levels, lower risks of heart disease, diabetes, cancer, and also healthy body weights. Whole grains are nutrient and fiber dense. They are also high in phytochemicals and minerals making them far superior to stripped down refined grains. Because of the fiber content they help maintain a feeling of fullness for a longer period of time therefore you eat less and feel more satisfied then with refined grains.
Nuts - Nuts contain the essential fatty acids linoleic and linolenic acids. They are also, in general, good sources of vitamins E and B2 (riboflavin, an antioxidant), and are loaded with protein. Up to 15% of the healthy oils that naturally occur in nuts are lost during the roasting process making them most healthy in their raw form. They are high in fat so a little goes a long way. A small handful can make a healthy and satisfying snack or tasty addition to a stir-fry or noodles.
Flax seeds - Flax seeds are a great vegan source of the healthy omega-3 fats which usually come from fish. Studies have shown that people with a diet rich in omega-3's have a reduced rate of bone loss and lower blood pressure. The little buggers are also very high in fiber making them a must for our list of weight loss power foods. Flax seeds themselves can be added to many foods such as salads and veggies. They can also be ground up and added to grains, cereals or smoothies. The ground flax seeds can also be mixed with water to use as vegan "eggs" in baking. They have a delicious nutty flavor.
