Submitted by: Lorraine Matthews Antosiewicz
Conventional wisdom says weighing yourself regularly can be a very helpful weight loss strategy. This is likely true for most dieters, but if you truly want to promote an overall healthy lifestyle, you will need to move beyond the scale and focus on what you eat. Check out these seven foods that can get the scale moving. Not only are they delicious and healthy, if you eat them regularly they will help you lose weight.
Inexpensive, filling, and versatile, beans are a great source of protein which helps keep energy and blood-sugar levels stable. They are high in resistant starch, meaning that about half their calories cannot be absorbed. Beans are also high in fiber and slow to digest. They will keep you feeling full longer and help to prevent cravings between meals.
Researchers speculate that soup satisfies hunger because the brain perceives it as filling due to its high water content. Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it’s broth-based. Or soup can be eaten as a complete meal as long as contains a healthy mix of fresh vegetables, whole grains and lean protein such as chicken barley soup with vegetables.
Having protein-packed eggs for breakfast can help fight weight gain all day long. In one study, researchers found that dieters who consumed two eggs for breakfast five days out of the week lost 65 percent more weight than dieters who consumed a bagel in the morning. Another study showed similar results. Participants who consumed eggs in the morning ended up eating fewer calories at lunch and dinner. In fact, the decreased calorie consumption lasted for the next 36 hours.
Eating a large salad at the beginning of a meal can significantly cut your calorie intake. A salad is full of fiber and low in carbohydrates, but the real secret is its sheer volume. By the time you get to your main entrée, you’ll eat less because you’re already starting to feel satisfied from the salad. Just be careful of high calorie creamy dressings.
5. Apples and Pears
Both apples and pear are a good source of fiber. A medium-size pear has six grams of fiber and apples have about three grams per medium-size fruit. They’re great at filling you up and keeping you from overeating. Both contain pectin, which decreases blood-sugar levels and will help with between meal cravings. Plus, chewing sends signals to your brain that you’ve eaten something substantial.
Because they contain fiber and protein, eating a small amount of nut will help you lose weight by keeping you feeling full longer. You will be less likely to overeat and more successful at losing weight. Just be careful to portion out a serving rather than eating them by the handful. A 1 oz. serving of nuts contains between 160 and 200 calories. The size of a 1 oz. serving varies depending on the type of nut. It’s about 47 shelled pistachios, 30 peanuts, 24 almonds, 20 pecan halves or hazelnuts, and 14 walnut halves.
According to a study published in the Journal of Medicinal Food, researchers found that eating half a grapefruit before each meal helped dieters lose weight-up to one pound a week-even if they changed nothing else about their diet. Why? There’s a compound in grapefruit that helps regulate insulin, the fat-storage hormone, and anything that helps lower insulin can help you lose weight.
About the Author: Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. – or more. Jump Start your weight loss today!
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