Weight loss is a very simple math when food is concerned. You only need to eat fewer calories than you burn. In reference to Heather Mangieri, RD, spokesman for the Academy of Nutrition and Dietetics, there are certain foods that can help you lose weight. This is because they help you feel fuller for longer and help curb food cravings. Others increase your metabolism. Generally, an average adult gains a pound annually, and mostly depends on what you eat. Here are best foods for weight loss:
If you can get lean protein sources, they can make you feel full without adding fat. Statistics indicate that about 80% of women are not aware whether they receive this important nutrient. If you are among them, increase your intake with salmon. It is a leaner choice compared to red meat and has several monounsaturated fats essential to your body. In a study conducted in 2009, people who consumed red meat gained 6 pounds whereas those who opted for salmon lost 9 pounds on average.
Some of the best things with beans are that they are affordable, filling and versatile.Other than being a great source of protein, beans also have high fiber content and are slowly digested. You will feel fuller for longer, and thus you won’t find the urge to eat. They also contain a natural appetite suppressant hormone.
If you want to cut back on calories, add plenty of pureed vegetables in your diet. Vegetables are rich in fiber and water content making you fill up and slim down. In a study conducted in Pennsylvania, researchers added pureed zucchini and cauliflower to mac and cheese and consumers seemed to enjoy the dish. Those who consumed them felt full for longer than ate just mac and cheese.
Eggs and Sausage
Taken at breakfast, eggs and sausage will curb cravings to snack for the better part of the day. In one study, obese young women started their day with 35 grams of protein and felt fuller at once. Other women took 350 calorie breakfast that included eggs and sausage. The effects of the high-protein appeared to last until in the evening, when women could not much more on sugary snacks, in comparison to their counterparts who took cereal for breakfast.
If you love snacking on the go, pick a small handful of peanuts, walnuts, almonds or pecans. Studies indicate that people who consume nuts tend to take lesser meals afterwards. Nuts contain fat, but the slimming monounsaturated types, recommended by experts.
Instead of taking applesauce or apple juice, go for the crunch type. A whole fruit has the ability to blunt appetite other than what the fruit juice can do. Raw fruits have more fibers. Additionally, when you are chewing, a signal is being sent to your brain that you are eating something worth.
Oats contain high amount of fiber, meaning you will feel full for the good part of the day. By simply taking a half cup of oats (about 4.6 grams), the resistant starch, which is a type of carbohydrates, boost your metabolism and increase burning of fat.
Avocado has fat, but the right kind. It has a monounsaturated fat known as oleic acid which triggers your body to silence hunger. If you want your belly fat to bur away, stick with just a quarter or a half of an avocado. Plus, the creamy fruit contain protein and fiber.
There should be no worry in going for chocolate between meals. Instead of the milk version, take a square of dark chocolate. In a research chocolate lovers were given dark chocolate. They ate 15% less pizza than their counterparts who took milk chocolate.
If you start your meal with a cup of soup, you might end up eating less. As long as the soup is broth-based, it doesn’t matter whether it is pureed or chunky. Your soup should not exceed more than 150 calories. Therefore, it should have no butter or cream.
Weight loss entirely depends on your calorie intake. If you want to maintain or shed weight, you must closely monitor the kind of meals you consume on a daily basis. The fiber content of a meal is what matters most in curbing a feeling of hunger. Plus, if you don’t engage in regular exercises, avoid foods with high calorie contents. If you can rely with these foods, you are definitely on the right path to weight loss.