The common understanding that eating less can lead to weight loss is not entirely true. You can also lose weight while eating healthier foods.
Top food choices for weight loss
Apples can keep control and limit weight gain. A study shows that people who had the habit of eating apples before their meals ate fewer calories. Apples are also rich in antioxidants that can speed up the metabolism.
Apples are convenient snacks to pack. For more variety, you can also try making an apple treat. Chop a medium apple and add a teaspoon of cinnamon. Microwave it for about 2 minutes before serving.
People who want to lose weight should not avoid eating meat. Choose the organic and lean variety when choosing your meat. There are many ways to prepare meat but the healthier option is by grilling or broiling them. You can use meat as your main dish or mix it with your salad.
Eggs are packed with protein. Eat them for breakfast to lessen your cravings during the day. Omelets and scrambled eggs are common egg dishes but if you find it challenging to cook in the morning, bake a frittata instead at least a day before.
Kale is a rich source of fiber, calcium and iron. It is also popular because of its low caloric content. Kale is great to use in salads and side dishes. Mix raw kale with black beans or sauté it along with other vegetables.
Oats are good for your heart. The best varieties of oats are the ones that are minimally processed. These oats have 5 grams of fiber per serving. Oats can fill the stomach quickly and can make you feel fuller longer. Aside from pouring water into your oats, you can also add them to meatloaf and meatballs for a different taste.
Lentils are widely recognized for helping people lose their belly fat. Eating lentils can prevent insulin spikes that can stimulate the production of excess fat. Red and yellow lentils can be cooked in just 15 minutes making them perfect for quick snacks. Their mild flavor can also blend well with the any dish. Lentils are also high in protein so you can even skip meat.
- Goji berries
Goji berries are gaining popularity as a superfood, and it is packed with 18 amino acids. It can also help curb your appetite. Gogi berries contain protein, which can make you feel fuller. It only contains 35 calories per tablespoon. You can eat them raw or you can buy the dried variety and mix it with nuts to create your own granola bar.
- Wild salmon
Salmon contains healthy fats that can be good for your heart and waist. The Omega 3 fatty acids found in salmon can improve insulin sensitivity and decrease fat in the body. Try to choose wild salmon when possible because they contain fewer pollutants. Salmon is also easy to cook. Just sprinkle it with salt and pepper and cook over medium heat.
- Buckwheat pasta
If you enjoy pasta dishes, you can substitute wheat noodles with buckwheat pasta instead. Buckwheat contains high amount of protein that can satisfy your appetite faster. Buckwheat pasta is cooked the same way as rice. Just simmer it over low heat. Buckwheat pasta can be combined with all types of vegetables.
Blueberries contain the highest amount of antioxidants compared to other fruits. It also contains about 3.6 grams of fiber per cup. Instead of using blueberries as toppings to your cereal, try to fill your bowl with blueberries first then top it with cereal or yogurt.
- Almond butter
Almond butter can lower the glycemic index of bread. Studies show that people who consume almond butter with their bread doesn’t experience the same insulin spikes as those who only ate the bread. Use it as an alternative to peanut butter or add it in your oatmeal to have some flavor.
Pomegranates are great source of antioxidants and folate. Pomegranates juice is very popular but the seeds of the fruit also contain many nutrients. Pomegranates can satisfy your sweet tooth without compromising your diet. You can eat them raw or add them to your salads. They taste better when mixed with baby spinach.
Spices can speed your metabolism. Chiles contain capsaicin, which has a thermogenic effect that can burn calories even after 20 minutes of consuming them. Chiles are great for sauces. To mellow the heat of the chilies, try to grill it until it is almost blackened. Peel the charred skin and puree the flesh.
Yogurt contains carbohydrates, protein and fat. It can help curb appetite and balance sugar levels. Yogurt is great for snacks and can be used as a substitute for mayonnaise. Greek yogurt tends to contain more protein than other varieties.
Quinoa seeds are whole grains that contain about 5 grams of fiber per cup. It is also packed with protein, which can curb your appetite for hours. Quinoa can be a rice substitute. You can also serve it with walnuts and raisins.
Sardines contain high amounts of protein and omega 3 fatty acids. Unlike other fish, they contain low mercury so they are safe for pregnant women. If you do not enjoy its flavor very much, try to soak fish in milk for an hour. Use sardines in meals that can be paired with anchovies- like salads and pastas.
Tarragon is an herb that is a healthier alternative to salt and other salad dressings. It also has a licorice flavor that can sweeten the dishes. You can rub dried tarragon to the chicken before cooking them. Make a sauce by mixing it with yogurt and mustard.
Studies show that women who eat cheese daily lose weight faster. Cheese can be added in many dishes including grilled vegetables.
The fat content of avocado is what makes it an effective weight loss food. The mono saturated fat content of avocado fills the stomach better. Mash the avocado and use it as a spread in your sandwich for an added flavor.
- Olive oil
Olive oil contains good fats that can increase satiety. It also has anti-inflammatory properties that can help burn belly fat. Drizzle olive oil in your salad to increase your meal’s nutritional value.
How to eat healthier
Knowing what the healthy foods are may not be enough. Learning how to incorporate healthier cooking methods is also very helpful when you are trying to lose weight.
- Go unrefined
Always choose the whole grain variety over the refined grains. These grains have their bran still intact which preserves its fiber, magnesium, zinc and B vitamins content.
- Add more texture to your meal
Combine different vegetables to acquire different flavors. Greens with avocados and almonds are a great example. Sautéed zucchini and squash also tasted good together. Be creative in preparing your meals and try to add more color into your dishes.
- Split it in half
Instead of following traditional recipes, try to cut unhealthy ingredients such as oil and butter in half. Chances are you might not even taste the difference compared to the original recipe.
- Freeze flavor
Chop your herbs and mix it with olive oil then place them in ice cube trays. Once they are frozen, you can store them in plastic bags. You can use them to add flavor in almost any dish.
- Use the cream of the crop
Most comfort foods have a lot of butter, heavy creams and cheese. However, eating these dishes often can put a set back into your weight loss. Use sweetened almond milk and roasted garlic instead to make your mashed potatoes healthier.
- Bring out the tender side
Greek yogurt contains lactic acid that can break down meat, fish and vegetables more flavorful and tender. Use non-fat plain Greek yogurt with herbs to season your meat and you will save about 100 calories per tablespoon.
- Perk up the BBQ
Dilute your barbeque sauce with coffee to cut its calories. This method can also limit the salt content.
- Add salt to your sweet
Adding a good quality of salt into your sweets can bring out their flavor. The more flavorful your sweets are, the less you feel to eat more of it.
- Choose a good pan
Invest in a high-quality cookware. A non-stick pan enables you to cook with less oil. You can also try oiling the meat before adding it to the pan instead of pouring oil directly into the pan.
- Heat the veggies
Roast your vegetables in a baking pan to get the most flavors out of your vegetables. This can also help retain their crispiness and texture without adding too much fat.
- Vegan baked goods
Vegan baked goods contain less saturated fat and calories. It is also encouraging a creative way to create baked goods.
- Curb carbs
Cut back on your pasta noodles and load them with vegetables instead. Replace half the noodles in a typical pasta recipe and add pepper, broccoli and mushrooms.