Foods to Eat to Lose Excess Weight

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In a country where 66 percent of adults are now obese or overweight, some people are determined to stay at a healthy weight. Help is on the way as we present a compilation of healthy foods you can apply to integrate in your daily diet or reach your weight goal. Best of all, you get to eat more to weigh less!

Steak

Beef is branded as a diet buster for its cholesterol contents but it can help you lose excess weight. The American Journal of Clinical Nutrition employed women in a diet with red meat. They lost more weight than those eating equal calories but having little beef. Steak is high in protein that enables your body to retain muscle mass during weight loss. The more muscle mass you have, the higher your metabolism rate would be. Aim to cook the steak in less oil or fats by grilling or broiling,

Eggs

Eggs can actually lower cholesterol levels because they’re high in cholesterol but low in saturated fats. In fact, eggs are full of high-quality proteins, vitamins and minerals needed in a healthy diet. Don’t think of separating the egg yolks. Egg won’t harm your heart but they can help you trim not so good inches. A study from Louisiana State University in Baton Rouge placed women on a low-calorie diet. They ate an egg with toast and jelly each morning lost twice as many pounds compared to those who had a bagel breakfast without any eggs but with the same number of calories. It just shows that egg protein is filling thus making you eat less during the rest of the day.

Oats

Oats hold the highest satiety level ranking beating any other food. They contain soluble fiber that are digested more slowly thus proves to be friendly on your blood sugar as it is also great to keep you fuller longer. You can count on the steel-cut and rolled varieties to be the best choice among types of oatmeal having 5 grams of fiber per serving. Instant oats have 3 to 4 grams per serving. You can substitute oats to bread crumbs when making meatballs, cookies among other delicious foods. You’ll be surprised on how healthy you meal turn out to be.

Lentils

Lentils are rich in protein and soluble fiber that stabilize blood sugar levels. It is known to be a belly flattener when eaten will prevent insulin spikes which cause your body to create excess fat especially in the abdominal area.  Lentil soups as an appetizer at the start of a meal can take the edge off hunger.  Best of all,lentils are low in calories but high in nutrients and protein for that needed satiety against overeating.

Apples

An apple a day can keep weight gain at bay. When we munch an apple before meals, we tend to eat fewer calories than those who had eaten a different snack. These bright red and green fruits are high in fiber (4 to 5 grams) that makes them filling. The antioxidants found in apples may help prevent metabolic syndrome and its tendency to make you store fat in the belly.

Buckwheat pasta

Try buckwheat pasta from getting used to the taste of plain noodles. Buckwheat is high in fiber and has protein. The combination of fiber and protein makes it very filling. You can add broccoli, carrots, onions, and mushrooms to buckwheat pasta to make it even more packed with vitamins and minerals.

Wild salmon

Omega-3 in fishes keeps your heart healthy and shrinks your waistline too. The fatty acids found in omega-3 improve insulin sensitivity helping your body to build more muscle and decrease belly fat. The more muscle mass you build then the more calories your body burns. It’s wiser to eat wild salmon as it may contain fewer pollutants.

Blueberries

Blue berries are the best among the berries. They offer the highest antioxidant level of all commonly consumed fruit. Plus, each cup of blueberries delivers 3.6 grams of naturally good fiber. Fiber hinders fat absorption in the digestive tract. You can add blueberries to your usual morning cereals and add milk or yogurt.

Almond butter

One way to lower the glycemic index of bread is to spread almond butter on it. The glycemic index is a measure of the effect of a certain food on the blood sugar. A study in Toronto found that people who consumed almonds with white bread didn’t have surges in their blood sugar compared to those who ate bread alone.

When your blood sugar levels rise then suddenly goes low. This dip leads to hunger and causes people to binge and overeat. The changes of the blood sugar cause the body to produce more insulin that in effect increases abdominal fat.

You can add almond butter to your favorite peanut butter in sandwiches. You can mix 1 tablespoon almond butter with 2 tablespoon fat-free plain yogurt as a vegetable dip.

Pomegranates

It’s true that pomegranates juice is popular as a healthy drink. Don’t you know that its seeds are just as healthy as its juice? Pomegranate seeds are packed with folate and disease-fighting antioxidants. These high in fiber and low calorie seeds will satisfy your sweet tooth without worries of high sugar content. Snack on these healthy seeds as snack. Toss them in baby spinach salads as a substitute for nuts. (photo credits to Joe M500)

Chiles

Spice up your meals not only add extra flavor to your dishes but also boost your metabolism. The compound called capsaicin has thermogenic effects causing your body to burn extra calories for 20 minutes after you had eaten them. Spicy foods are usually eaten slowly thus giving enough time to tell your brain that you’re already full. It will make you avoid over eating.

Yogurt

Plain yogurt is known to be a perfect food with the right combination of carbohydrates, protein, and fats. It can ward off hunger by keeping blood sugar levels steady.

Researches learned that obese adults who had three servings of fat-free yogurt daily lost 22% more weight and 61% more body fat in comparison to those who simply cut calories and didn’t consume dairy products. The study done also showed that yogurt eaters lost 81% more fat in the stomach area than non-yogurt eaters. Adding yogurt to your daily diet can speed weight loss and trim your tummy. Substitute low-fat plain yogurt instead of mayonnaise in salads.

Sardines

Sardines are tiny fishes but are rich in protein and omage-3s to help maintain body muscles. When foods are high in protein, it makes you feel full since protein requires more time to fully digest it. It also helps build bones for its high calcium content and low in mercury. You can soak the sardines in milk for an hour to remove any smell of fishiness.

Parmesan

Pick up the real cheese called parmesan cheese. It is beneficial for women to consume one serving of whole milk or cheese daily. Parmesan cheese helps you to avoid weight gain. Low fat or skim milk may sound less or not fattening to you yet whole milk is a better option. The real deal is to drink whole milk as it has more conjugated linoleic acid that helps your body burn fat. Given its rich and full flavor, you are satisfied having one servings of Parmesan cheese.

Avocado

Most people stay away from avocado for it high fat content of 29 grams but don’t let it frighten you. This fat content is actually the heart-friendly monosaturated fat that increases satiety or feeling of fullness. You can have avocados tossed in salads or sandwiches. A word caution, though, is to watch your portion sizes as it has high calories.

Olive oil

Oil can be fattening but with the right kind of oil such as made from olives, it can be healthy as it can be. Olive oil contains healthy fat that increases satiety and taming your appetite. Apart from its slimming feature, research shows it also has anti-flammatory properties. Chronic inflammation in the body is affects your metabolism. Increase the antioxidant power of you veggies by using olive oil to it. Olive oil tastes best with pasta along with fresh basil and sautéed spices.

The trick is to find the right foods to help you drop pounds by boosting calorie burn and restrain cravings. Enjoy these metabolism-booster foods in your meals and say hello to a healthier and slimmer new you.

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