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Amazing foods to lose weight

Amazing foods to lose weight



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Locke Hughes Advertising - Keep reading under 1 A diet Locke Hughes

If you open any diet book, read an interview with a health expert or open your friends' fridge for more fitness, you can imagine the foods you will see: eggs, plain yogurt, cabbage, apples, chicken breasts ... These foods normally They are associated with heroes who want to lose weight. But, let's face it, they get old too! The good news is that there are a lot of nutritional superstars that are out of attention but also help control appetite and fuel metabolism. Even better: these foods are very naturally abundant, so there is no need to obsessively count calories. "When we focus on the numbers, the amount of carbohydrates, calories and fats is lost sight of the quality that will always be the amount of the product," explains Kristin Kirkpatrick, MS, RD, manager of nutrition programs at the Institute of Clinical Institute Wellbeing in Cleveland. Take note of these 25 foods that will help you lose weight.

2 Winter squash Locke Hughes

We give you a good reason to like the colder months: "Winter squash is an excellent source of fiber, which helps speed digestion and prevent inflammation," explains Orsoni. Recent studies have also shown that pumpkin contains insulin components that support sugar metabolism. Not to mention that pumpkin is loaded with a vitamin B compound that helps regulate blood sugar, which allows our body to store less sugar in the form of fat. You can enjoy winter squash in soups, gratins or mashed potatoes and Orsoni says that you can even add turmeric to any pumpkin dish, as it is a lethal combination to lose weight.

3 Almond Butter Locke Hughes

Tasty spreads, such as peanut butter or almond butter, contain fiber, protein and healthy fats, a killer combo that helps you feel full longer, says Kirkpatrick, as your body needs more time to digest these Nutrients than simple carbohydrates. Just be sure to choose an added version without sugar (the ingredient list should contain simple roasted nuts, and maybe salt, but that's it). For a perfect snack, Kirkpatrick suggests combining nut butter with an apple. Simple proteins, fats and sugars will compete to be digested and limit the impact of carbohydrates on your blood sugar level.

4 Coconut appetizers Locke Hughes

Craving for something sweet? Take a snack of added sugar-free coconut chips. These natural sweet potatoes contain healthy fats, fiber and protein, a combo that helps you feel full. You can eat a handful of them and feel totally satisfied, says Kirkpatrick, and they are extremely low in carbohydrates, so it will not have an impact on the level of blood sugar, nor will it leave you wanting more.

5 Wild Rice Locke Hughes

These varieties contain more protein (6.5 g per cup) and fiber (3 g per cup) than regular brown rice (and much more than white). The combination of these two nutrients makes it harder to digest, which helps you feel full, Heller explains. The only thing is to be careful with the portions, as Kirkpatrick says the rice should not be a main dish but a side dish of your food.

6 Cod Locke Hughes

Salmon generally becomes the protagonist when it comes to healthy fish, but cod also deserves a special standing ovation. This cold water fish is a good source of protein. It also provides plenty of B vitamins, such as niacin and B12, that provide your body with energy; It is beneficial for the digestive system, and it helps lower cholesterol, says Orsoni. In the market, ask for Pacific cod, which is not subject to overfishing, unlike cod from the Atlantic.

7 Coffee Locke hughes

Your cup of coffee in the morning is a great source of antioxidants that offers great health benefits, such as protecting your brain and reducing the risk of oral cancer. What's more, research shows that, either with caffeine or decaffeinated coffee can help curb your appetite by increasing the hormone associated with feeling full. But there are two things to keep in mind, warns Kirkpatrick. First, an overdose of cream and sugar, which will decompensate the benefits. And if you accompany it with a very complete breakfast, be sure to make up for it less at your next meal.

8 Chocolate Locke Hughes

When the headlines claim that "eating chocolate can help you lose weight!" It may have been a false alarm unfortunately. Only the purest variety is full of antioxidants that help prevent inflammation and healthy fats that can help increase satiety, says Valerie Orsoni, weight loss coach and creator of LeBootcamp. In fact, it has been shown that the consumption of four ounces per day of pure chocolate helps reduce cravings for people who are deprived of other sweets. So go ahead and enjoy a square with a glass of red wine, which your waist deserves.

9 Prunes Locke Hughes

Today, dried fruits formerly known as prunes are marketed as dried plums. In addition, these nuts have strengthened their reputation because, being loaded with fiber, they are perfect for regulating their habits in the bathroom, says Heller. In addition, research shows that these chewable snacks can help you lose weight, since in one study it was certified that people who ate them lost more weight and said they felt fuller than those who did not.

10 Cauliflower Bark Locke Hughes

If you have a craving for pizza, make it with the crust of this white vegetable, which radically reduces your carbohydrate intake, says Kirkpatrick. "Prepare it with tomato sauce, some cheese and a good amount of cauliflower, the complete ingredient to fill you with nutrients and calcium."

11 Cumin Locke Hughes

If it's not in your grocer anymore, this popular spice in addition to Indian curry and chili peppers definitely deserve a place. Cumin has been shown to help lose weight, improve digestion and reduce cholesterol. The spice is also a very good source of iron, which is essential for transporting oxygen to the muscles and increasing energy levels.

12 Turmeric Locke Hughes

"The so-called saffron from India because of its bright yellow-orange color is a root known to help reduce inflammation," says Orsoni. "Its power comes from the curcumin compound, which studies have shown can help relieve gastrointestinal discomfort, symptoms of Crohn's disease, and relieve joint pain." Turmeric can also help reduce cholesterol in general and, because it contains a high level of manganese and iron, it is also great for metabolizing fats. Find the fresh root, which can be grated on Asian-inspired dishes (store-bought curry powder will contain much less than pure turmeric curcumin powder). To get a huge explosion of health benefits at the beginning of the day, put half a teaspoon of turmeric powder in your morning shake.

13 Bean-based Pasta Locke Hughes

Although regular pasta is not necessarily a disaster for the diet, these noodles can be a good alternative. Made of black beans, lentils, mung beans, or soybeans, this pasta dish contains 25 grams of protein, 17 grams of carbohydrates and more than 10 grams of fiber, says Kirkpatrick. What this means is that you will fill up quickly and you will be able to enjoy the flavors that you like most with much less carbohydrates. Kirkpatrick suggests mixing edamame pasta - see brands whose ingredients list only contains beans and water - with pesto and chicken. You will get a low carb and high protein dish with a delicious flavor.

14 Ginger Locke Hughes

This spicy root plant is often used in Asian cuisine since it is a superhero when it comes to gastrointestinal health. "Anyone who suffers from frequent bloating can benefit from adding ginger to their diet," says Orsoni. It has been used for centuries as a natural remedy for stomach problems, such as nausea, and research shows that ginger can help your body expel annoying gases. Try it freshly cut (can be taken in hot water infusion), in powder form or in liquid form through smoothies and juices.

15 Popcorn Locke Hughes

When you are on a diet, there is no need to get rid of your favorite fad during the movie at night. "Popcorn is a whole grain, which means they contain enough fiber to help your intestinal tract work," says Samantha Heller, MS, RD, an exercise expert and author of The Only Cleanse book: a plan for natural detoxification in 14 days. "When the fiber is herbal, it plays an important role in the improvement of gut bacteria. Recent research ensures that it is essential to prevent weight gain." And one last note from Heller: "Avoid buying microwave popcorn since the bags contain oil. "

16 Pasta Locke Hughes

Noodles can be a healthy option, as long as you select a 100 percent version of whole grain and control your portions, says Heller. "It has a relatively low glycemic index, which means that it will not trigger blood sugar as much as other simple carbohydrates." But in reality, what counts is the amount that is put and what is accompanied: avoid heavy cream sauces. Try a homemade tomato sauce with herbs that is low in calories and high in antioxidants such as lycopene. And when it comes to controlling portions, do as the Italians do: with a cup is enough!

17 Potatoes Locke Hughes

Yes, yes ... We have all heard that sweet potatoes are a superfood. But do you know that white potatoes have a lot of health benefits too? They are a good source of vitamin C and potassium and a study has shown that when people ate five to seven servings of potatoes a week, they still lost weight. (Of course, the subjects were on a low-calorie diet, but still, these results show that potatoes don't hinder weight loss.) Once again, portion control comes into play, says Heller. Do not take a giant potato from the bowl of a dish, or accompany it with bacon or cheese, mashed with cream and butter, or fried and dipped in tomato sauce. Instead, opt for a medium-sized potato covered with olive oil and salt.

18 Black Pepper Locke Hughes

This usual flavor enhancer can actually be a very serious food to fight fats, as an animal-tested study found that a component of black pepper called piperine helps stop the formation of mature fat cells. While it is not a safe way to lose weight, spicing up your meals with pepper is a good bet for your health. To keep all the compounds and reap all their health benefits, buy fatty black pepper and grind it at home with a grinder.

19 red pepper flakes Locke Hughes

Mix this spicy filling in your favorite foods to get an extra touch and help promote weight loss. Studies show that hot peppers contain a compound called capsaicin, which helps you feel full, says Kirkpatrick. Put an amount on top of scrambled eggs, stir in soups or mix in tex mex-style dishes.

20 sprockets Locke Hughes

These small nuts do not have many adherents, but studies suggest that it could be a secret weapon for weight loss. Several investigations have found that polyunsaturated fats in pine nuts significantly increase the two appetite suppressant hormones, so people felt less hungry just 30 minutes after eating pine nut oil, compared to olive oil. "The most classic way to eat it is in a pesto recipe with olive oil, basil and other herbs, which makes a delicious complement to salmon, chicken, or a small portion of pasta," says Kirkpatrick.

21 Goat Cheese Locke Hughes

Do you crave a piece of cheese? Take a serving of goat cheese, lower in lactose and higher in omega 3 fats than its equivalent of cow cheese, suggests Orsoni. An ounce will provide approximately 30 ml of linoleic acid, an ingredient that studies have shown to help reduce body fat and maintain lean body mass. (If possible, buy a grass-fed version, as studies also show that grass-fed dairy products contain more than two of the conventional dairy products.) Crumble some pieces and mix with slices of cucumber, tomato, onion and a Greek-style salad, a meal full of protein.

22 Watermelon Locke Hughes

Keep this summer fruit in your diet throughout the year. Not only is it low in calories, but watermelon doesn't contain as much sugar as you think. This means that it has a low glycemic index, which is a way of measuring the amount of sugar in the blood of a particular food, explains Orsoni. In addition, it contains citrulline, an amino acid that can improve blood flow and reduce fatigue. Translation: you will have more energy for your hard workouts.

23 Soda and carbonated water Locke Hughes

These soft drinks are a great choice when you want a soda, says Heller. Take them instead of one of these light sodas, which everyone knows can lead to weight gain and increased appetite. Even better than sparkling mineral water? Carbonated water, since it does not contain any sodium, says Heller. Not to mention that you will find a lot of flavors in grocery stores so that your palate does not get bored, such as black cherry and apple.

24 Chicken Soup Locke Hughes

Think of soup as a dieter's best friend. "Any not very thick soup based on liquids works as an aid for weight loss, since it is low in calories," Kirkpatrick explains. Chicken is a great option because it contains protein and vegetables, but avoid pasta and use a low sodium broth. Refined white noodles offer no nutritional benefit and raise blood sugar, says Kirkpatrick. Instead, you can add banana, which contains nutrients, flavor and is rich in starch.

25 Wheat Locke Hughes

Despite what the name suggests, buckwheat is not a grain, it is actually a gluten-free seed, says Orsini. "It's known for its antioxidant power, but it's also full of fiber and protein, which helps you feel satiated with less." Enjoy it in the form of buckwheat flour, oatmeal (ideal for making pancakes), in toasted semolina beer (known as kasha) or in a tea called sobacha. "It's full of fiber and it will take away your appetite when you drink it before eating," says Orsini.

26 Vinegar Locke Hughes

Research studies suggest that a drizzle of this garnish can help control appetite and improve insulin sensitivity, which can help regulate blood sugar. Also, adding to soups, salads, or grilled protein is a great way to add a lot of flavor without extra calories, says Heller. Try using apple cider vinegar when mixing, and check out the infused vinegars (found in gourmet stores or farmer's markets) to give it an extra flavor. A negative aspect: "Because it is very acidic, it can irritate the mouth, throat or digestive system," warns Heller. So try to test with small amounts to see how your body reacts before launching to use it.