Americans spend an estimated $42 billion per year on weight loss foods, products and services, many of which don't even work. And with the endless number of food options available, we often choose what is convenient and conforting instead of what's healthy. It's time to so back-to-basics and take a closer look at the types of food we choose to fuel our bodies. We've compiled a list of 20 foods to help you fight hunger, boost your metabolism and ultimately, lose weight. And guess what? These foods deliver health bonuses,too!
1. Lean Beef “Choosing lean beef as a source of protein can actually be a calorie-saver,” says Sutter Health Clinical Dietitian Julie McAllister. “A 3-ounce serving of lean beef provides the same amount of protein as 1½ cups of beans, but with half the calories. Its nutrients such as protein, iron and B-vitamins help to maintain a healthy weight and build muscle.
2. Eggs are full of protein, but many people don’t eat the yolk (thus making eggs an incomplete protein source), due to their fear of fat and cholesterol. By doing this, you’re throwing out the most nutritious part of the egg! The egg yolk contains 43 percent of the total egg protein and has the highest concentration of nutrients and amino acids required for optimal brain function.
3. Oatmeal is a whole-grain cereal low in fat and calories, has no cholesterol and carries many health benefits stemming from the fiber content, including a reduced risk of developing heart disease. A serving of uncooked rolled oats contains 3g of fat, which is 5 percent of your recommended daily intake for fat.
4. Wild salmon is a powerful food to include in your diet because it contains Omega-3 essential fatty acids, which deliver a wide range of health benefits. It’s low in saturated fat and calories, but high in protein. Besides preventing excessive weight gain, wild salmon prevents high cholesterol, lowers high blood pressure and promotes eye health.
5. Apples are low in calories and high in fiber with barely any fat and almost no sodium. They are also full of antioxidants, vitamins and minerals that increase vitality and energy. Best of all, apples are delicious and satisfying.
6. Buckwheat pasta is high in fiber and unlike most carbohydrates, it has lots of good protein. Secondly, it’s slowly digested, making it even out the insulin levels and the blood sugar which, in turn, helps control sugar cravings.
7. Blueberries: Packed with antioxidants and phytoflavinoids, blueberries are high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.
8. Almond butter tastes delicious and is rich in monounsaturated fats, which reduce levels of cholesterol and decrease the risk of heart ailments. Other benefits include lowering blood pressure and helping to control blood sugar. Almond butter is also rich in antioxidants and vitamin E.
9. Pomegranates are a great source of vitamin C, a proven immunity booster. Studies show that the tannins in pomegranate juice may also help reduce the risk for heart disease, lower bad LDL cholesterol levels and reduce oxidative stress levels in arteries.
10. Turkey: Another super source of protein, turkey contains significant levels of the amino acid Leucine, which stimulates blood sugar and insulin levels resulting in weight loss. Leucine also increases the amount of glucose your muscles use, which would otherwise be stored as fat.
11. Avocados: Most of the fat in an avocado is unsaturated, which can improve your overall cholesterol levels when used instead of saturated fat. An avocado’s fiber and fat can improve feelings of fullness, helping you eat less and stay satisfied longer.
12. Sardines: The Omega-3 fatty acids present in sardines enhance brain performance and memory. They also help lower blood pressure and prevent cardiac problems by controlling levels of cholesterol. High in protein, sardines satisfy hunger and are natural sources of vitamin D and calcium.
13. Low-Fat Yogurt Plain is one of the best sources of calcium – a mineral that may fight fat. According to Michael B. Zemel, PhD, Director of the Nutrition Institute of Tennessee, not getting enough calcium triggers the release of calcitriol, a hormone that causes us to store fat, whereas meeting our daily calcium needs helps us burn fat more efficiently.
14. Olive Oil helps to control blood sugar levels by lowering insulin resistance making it helpful for those seeking to control or prevent Type 2 Diabetes. It also helps your body metabolize fat and sugar effectively so that fat doesn’t accumulate on the abdomen.
15. Pears are a great source of fiber, packing in 6g per medium-size fruit. The fiber, known as pectin, decreases blood-sugar levels, helping to avoid between-meal snacking. Pears are also rich in heart-healthy potassium and vitamin C.
16. Spinach is rich in folate, a mineral linked to lower risk of heart disease and stroke, and in antioxidants shown to prevent damage to artery walls, especially in the bends and curves that are most vulnerable to inflammation.
17. Grapefruit: A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. Grapefruit’s phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.
18. Tofu: One 4 ounce serving of tofu packs 18 percent of an adult’s daily requirement for protein, which is crucial in building muscle. Tofu is a good source of dietary calcium, protecting against bone weakness, loss, osteoporosis and rheumatoid arthritis. It also delivers the protein benefits of meat while being low in saturated fat and sodium.
19. Nuts (Almonds and Walnuts): Almonds and walnuts are nutritional superfoods that have been shown to provide essential health benefits. Both types of nuts help to regulate blood lipids and glucose to lower the risk of heart disease, help to prevent diabetes and are packed with fiber and contain unsaturated fat.
20. Lentils are low in calories and high in nutrition and packed with protein. Eating them helps prevent insulin spikes that cause your body to create excess fat. Studies have found that people who eat high fiber lentils have a reduced risk of heart disease. MS&F
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5 NATURAL FAT BURNERSCynthia Sass is a Registered Dietitian, Board Certified Specialist in Sports Dietetics by the American Dietetic Association and author of Cinch! Conquer Cravings, Drop Pounds and Lose Inches shares five natural fat burners that you can add to your diet to help you win the battle of the bulge.
Vinegar. Vinegar can be used in a number of ways to flavor your food through salad dressings, dips and marinades and its weight-loss properties are amazing! A recent study has found that people who consumed just a tablespoon of vinegar before lunch and dinner lost an average of two pounds over a four-week period without making any other dietary changes. Some of Sass’ vinegar suggestions include apple cider, balsamic, champagne, wine and fruit-infused varieties.
Citrus Juice and Zest. Citrus juice is one of the best sources of vitamin C. One single ounce supplies 120 percent of the Recommended Dietary Allowance and vitamin C is linked to less body fat and smaller waist measurements. Sass uses orange juice to jazz up a vinaigrette dressing with a subtle, yet flavorful taste. But don’t forget about the rinds! “You can add freshly grated or dried citrus rind to everything from yogurts to water to vegetables,” she says.
Tea. Antioxidants in tea called catechins are what help speed metabolism and fat burning. “Tea is not only a fantastic beverage, but also can be a seasoning,” Sass says. Brewed, chilled tea can be used to sauté, steam or marinate vegetables, tofu, poultry or seafood. Tea leaves can be ground in a peppermill and used as an aromatic seasoning.
Hot Peppers. Scientists are reporting that capsaicin, the stuff that gives chili peppers their kick, may cause weight loss and fight fat build-up by triggering certain beneficial protein changes in the body. The capsaicin is said to have a thermogenic effect, causing the body to burn extra calories after being ingested. Some hot peppers Sass suggests adding to main dishes or on the side include cayenne, habanero, jalapeno and serrano. “Try experimenting with milder varieties first,” she says, slowly building your tolerance to the hotter types of peppers.
Herbs and Spices. Not only do herbs and spices help to flavor foods, but most come with amazing health benefits! For instance, studies show that rosemary increases blood flow to the head, improving concentration and protecting the brain from stroke. Some spices to try: spearmint, lemongrass, lavender and tumeric. Before adding an herb or spice, smell it. If the aroma seems to blend with the other foods in your meal, then try it. “You don’t need to be a chef,” Sass says. “Keep an open mind, start with a small amount and keep tasting as you go along. It takes a little patience and practice.”
BATTLE THE BULGE AND WARD OFF DISEASE WITH THE FOODS IN YOUR KITCHEN!!!!
By Rochelle Marapao
