Summer, my favorite season, is near and we will be exposing more of our bodies. We will be wearing swimsuits, shorts, tank tops, or cute little sundresses. Fellows, not leaving you out either, muscle shirts and shorts will be sported everywhere. Are you aware there are foods that help you lose weight? Today we will explore ten satisfying staples you should eat every week to supercharge your weight loss efforts.
No one food has the ability to rid you of pounds , however there are healthy options that can support weight loss. Nearly all 10 of these foods contain fiber, protein, or both. These nutrients keep you fuller longer, including them regularly during the week is a simple way to get the most out of your meals.
Chia seeds are a great source of fiber which slows your digestion and keeps you feeling fuller longer. 2 tablespoons of chia seeds gives you 40% of your daily fiber needs. It’s easy to incorporate chia seeds into your diet, especially at breakfast and snacks. You can throw them on top of cereal, put into a smoothie or try this Berry Chia Pudding. It can be made the night before.
Ingredients:
1 3/4 cups blueberries, raspberries, and/or diced mango ( fresh or frozen)
1 1/4 unsweetened almond milk, or milk of your choice.
1/4 cup chia seeeds
1 tablespoon pure maple syrup
1/4 teaspoon vanilla extract
1/2 cup plain Greek yogurt
1/4 cup granola
Directions
- Puree 1 1/4 cups fruit and milk in a blender or food processor until smooth. Scrape into a medium bowl; mix in chia, syrup, and vanilla. Cover and refrigerate for at least 8 hours.
- Divide the pudding into two bowls and layer with remaining fruit, 1/4 cup yogurt and 2 tablespoons granola.
Note: You can refrigerate this pudding for up to three days
I eat fatty fish at least twice a week, sometimes three. It contains essential fatty acids in addition to supporting heart and brain health. Omega 3 fatty acids found in fish like salmon, sardines, and tuna help to reduce body fat. Seafood is also high in protein which helps curb hunger. Aside from frozen fish fillets or shrimp, don’t overlook canned seafood. It is easy to whip up salmon patties, or quick sardine toast. Try Shrimp Tacos, recipe posted 9/8/20, or Salmon Citrus Salad recipe posted 4/16/20.
Cruciferous vegetables include, broccoli, cauliflower, Brussels sprouts, and dark green leafy greens like kale and arugula. They are loaded with health benefits and regular consumption of these vegetables have been linked to a lower risk of cancer, and reduced inflammation. It is easy to include these veggies weekly in your diet. They may be used as a base for a salad or blend them into a green smoothie.
Most people think you have to give up starches like pasta, bread, and rice when trying to lose weight, if you choose whole grains that is not the case. In addition to vitamins, minerals, and phytonutrients whole grains such as whole wheat pasta, brown rice, and quinoa contain fiber that keeps us feeling satisfied. As well our bodies and brains prefer energy from carbohydrates so consuming these foods with protein and healthy fats can reduce cravings for refined carbs and sugar.
When I was pregnant with my oldest son I craved sliced apples with peanut butter spread on them. To this day, I still enjoy that healthy snack. Apples are inexpensive, are a super portable snack, and will keep for weeks in the fridge. Because of their high water content and fiber, from the skin, apples are low in calories and filling. Both of those factors play a role in weight reduction. Try this carrot apple smoothie.
Ingredients:
2 large carrots, sliced ( about 1 1/2 cups)
1 medium ripe banana
1 large Honeycrisp apple, cored and quartered
1 cup light coconut milk
2 tablespoons fresh lemon juice
2 teaspoons fresg ginger, minced
2 teaspoons fresh turmeric, minced or 1 teaspoon ground turmeric
1/2 cup ice cubes
Directions:
Combine carrots, banana, apple, coconut milk, lemon juice, ginger, and turmeric in a blender. Process until smooth, about 45 seconds,. Add ice cubes and process until smooth(about 30 seconds). Serve immediately.
Gut health is a trending topic these days. In addition to supporting immunity and good digestion, a healthy balance of good bacteria in the intestinal tract helps to promote fat burning. In addition to prebiotics like bananas, asparagus, legumes, and onions that provide fuel for our healthy gut bugs, we need to include probiotic rich foods to our diets. Good sources of probiotics include kefir, yogurt, sauerkraut, kombucha and tempeh.
All nuts can be included in a healthy weight reduction diet. They are satisfying thanks to their healthy fat, fiber, and protein content. However the key is portion control, a serving of nuts (1/4 cup), can range between 160 to 200 calories. Pistachios are one of the lowest calories nuts, 160 calories per serving. They also have a wide range of health benefits. They have been shown to be protective against type 2 diabetes, promote gut health and improve cholesterol levels. Eating them two or more times per week can reduce the risk of future weight gain. Buy pistachios in the shell, having to shell them as you snack is a way to promote mindful eating.
Eggs are the perfect protein and eating them at breakfast enhances weight loss. Plus protein rich foods at breakfast may keep evening snack cravings at bay. They are economical and versatile. Easy to prepare for a grab and go snack , lunches, top off a salad, or power bowl at dinner.
I eat avocados almost daily, I slice a whole one in the morning, top with cayenne pepper, and black pepper, and have a boiled egg with it. If they are nearing the over ripe stage, I mash them up with cayenne and black pepper and spread them on toast.. Avocados are full of healthy fats and fiber. Yes they are higher in calories than other fruits and vegetables, but eating half an avocado a day as well as a healthy diet will lower your body weight and waist measurements. I add avocado to my salads as well.
Now to wrap this up, lets discuss my favorite, dark chocolate. I keep bars of dark chocolate in my freezer and break off a section to eat almost daily. The one thing that leads to ineffective dieting is deprivation of certain foods or food groups. Its like anything else, you crave the thing you can’t have. Eating an ounce of dark chocolate (70% cacao content or higher), may just be the thing you need to stay on track with your healthy eating plan. Beside that fact dark chocolate is heart healthy and has mood boosting perks. If you have an Aldi super market nearby they have a great selection of dark chocolate bars.
Eating a balanced diet with adequate fiber and protein leads to a weight loss of 1 to 2 pounds a week. That is the best way to lose weight, slow but steady. The foods discussed are some of the best and easiest to incorporate into your diet as meals and snacks. Plan on adding them weekly to assist in reaching your weight reduction in a healthy way.
Until next time,
Peace, Love, and Blessings
