Foods can help you lose weight in many different ways. Some foods naturally contain high amounts of fiber to keep you feeling full and satisfied. In other words, they keep you from filling up on junk food. Others help you build muscle, which is so metabolically active that it burns fat, even at rest. Speaking of fat, many of the foods that help you lose weight are healthy fats. You did not hear that wrong, some fats are healthy. Not only can they help to lower your cholesterol, but they also keep your blood sugar stable, preventing fat storage and food cravings. Best of all, these weight-loss foods really taste good. Replace the less-than-healthy components of your diet with these superstars and you will be on the path to effortless weight-loss in no time.
Almonds
Raw almonds are nutrient dense, providing half of your daily vitamin E, 8 percent of your required calcium and 19 percent of your magnesium, according to "The Abs Diet," by David Zinczenko. Eat a handful with or between meals to curb your hunger. Salted and roasted almonds do not count because of their high sodium content.
Other natural sources of healthy fat include pumpkin seeds, sunflower seeds and avocados. These monounsaturated fats can help you lose weight and lower your cholesterol.
Whey Protein
Whey protein comes from milk, and is fast-digesting, helping to build muscle and burn fat. Add it to fruit smoothies for a fat-burning, hunger-busting boost. Or mix a scoop of whey in milk or water for a potent post-workout recovery drink.
Beans
Lima, kidney, white, black, navy, pinto and garbanzo beans, there are so many to choose from. These low-calories wonders are loaded with fiber to keep you full and promote intestinal and colon health. The low-glycemic carbohydrates and protein in beans are a great addition to any muscle-building, fat-burning program.
Eggs
Long maligned as fattening, cholesterol-boosting and unhealthy, eggs are more than meets the eye. They contain nature's best whole food source of protein, which our bodies assimilate easily. Moreover, eggs are inexpensive and they fill you up with heart-healthy monounsaturated fat. Remove the yolks if you are concerned about dietary cholesterol.
Lean Meats
Turkey, chicken, fish and lean cuts of beef provide an excellent source of protein. Digesting protein takes so much more energy than processing carbohydrates that our bodies actually burn more calories at rest.
Greens
Vegetables contain tons of vitamins, minerals and nutrients, yet they contain few calories. Their natural fiber content can fill you up, and their antioxidants eliminate free radicals to combat the process of aging. Examples include asparagus, peppers, romaine lettuce, arugula, watercress, mustard greens, spinach and bok choy.
Cruciferous vegetables are the all-stars of the greens, and they include broccoli, Brussels sprouts and cauliflower. Broccoli, for example, is high in fiber, calcium, beta-carotene and vitamin C.
Dairy Products
A controversial dietary staple, dairy is most well-known for its role in building stronger bones. However, according to "The Abs Diet," the calcium content may also help with fat-burning and decrease the amount of fat stored. Choose lower fat versions of yogurt, cheese and cottage cheese to reap the rewards of dairy products.
Oatmeal
Unsweetened oatmeal contains soluble fiber, which can reduce cholesterol and make you feel full. Oatmeal's low-glycemic carbohydrates also promote slow digestion to keep energy levels high for hours. Add stevia or fruit to enhance the flavor.
Natural Peanut Butter
Peanut butter is high in calories, yet studies have shown that it contributes to weight-loss better than low-fat diets, according to "The Abs Diet." It tastes great and fills you up with healthy monounsaturated fats. Add it to apples, celery or smoothies, but make sure it is natural and contains no added sugars.
Whole-Grain Bread
At some point during the low-carb craze, bread became the enemy. However, whole-grains contain large amounts of B vitamins and essential minerals. When it comes to bread, the less processed the grains are, the better it is for you. Try sprouted grains with no flour. They taste great and contain low-glycemic carbs and high protein.
Fruit
Berries are packed with nutrients and vitamins. Raspberries, blueberries, blackberries and strawberries, among others, contain high amounts of antioxidants, which decelerate aging and amp up fat-burning. Raspberries in particular contain ketones that act as potent fat-burners in the body.
Apples, oranges, pears and grapes are other fruit choices that are low-glycemic and full of antioxidants and vitamins.
Olive Oil
Besides being delicious and versatile, olive oil may help to lower cholesterol and prevent cravings. Full of monounsaturated fat, olive oil also contains high amounts of the antioxidant vitamin E. Healthy fats can help balance blood sugar, preventing insulin spikes, which signal fat storage. Sesame oil and or conjugated linoleic acid (CLA)--from sunflower and safflower oil--may have potent fat-burning qualities.
References
- "The Abs Diet"; David Zinczenko; 2004
- "The Fat Burning Bible"; Mackie Shilstone; 2005
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