Foods To Help You Loose Weight
Experts say there are two basic categories of foods that can be considered "keeping it off super foods" because they fill your tummy without piling on the calories: fruits and vegetables. And the nutrient that gives fruits and vegetables that ‘staying power?’ Fiber. So, if fruits and vegetables are the "keeping-it-off super food groups," fiber may well be the "keeping-it-off super-nutrient." Protein is another super-nutrient. It's becoming more scientifically accepted that protein may help to curb appetite. Protein also offers staying power, and can slightly boost your metabolism in the process. But it’s imperative that you choose your proteins wisely, because like all other foods, if you’re eating more than your body needs, it’ll show up on the scale as a gain, instead of a loss.
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The following super foods are smart, low-calorie choices that will benefit your weight loss efforts
Green Tea
Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea.
Soups
Soups can help reduce hunger before meals and increase your feeling of fullness.
Soup is good for you! Maybe not the canned varieties from the store – but old-fashioned, homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of Medicine in Houston, found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t. In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer.
Naturally, the type of soup you eat makes a difference. Cream soups or those made of beef or pork are not your best bets. But here’s a great recipe:
Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash. Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and one cup white wine (optional). Add tarragon, basil, oregano, thyme and garlic powder. Boil, then simmer for an hour. Serves six.
I like to add cabbage, spinach, firm tofu and sweet potato to make it a meal.
Apples
Apples elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods. The effect of this is to leave you feeling satisfied longer. They're one of the richest sources of soluble fiber in the supermarket. This type of fiber prevents hunger pangs by guarding against swings or drops in your blood sugar level.
An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol.
Whole Grains
Whole grains in general help boost fiber and the
nutritional value of your meal. One of the easiest ways to give
your daily diet a whole-grain
boost is to have a bowl of higher-fiber whole-grain cereal as breakfast
or a snack.
You needn't dread bread. It's the butter, margarine or cream cheese you put on it that's fattening, not the bread itself. Bread, a natural source of fiber and complex carbohydrates, is oaky for dieting. The key is eating dark, rich, high-fiber breads like pumpernickel, whole wheat, mixed grain, oatmeal and other. The average slice of whole grain bread contains only 60 to 70 calories, is rich in complex carbohydrates - the best, steadiest fuel you can give your body - and delivers a surprising amount of protein.
Have a slice of pumpernickel with your homemade soup.
Grapefruit
Grapefruit helps dissolve fat and cholesterol, is high in vitamin C and potassium and is free of fat and sodium. Try sprinkling it with cinnamon rather than sugar.
Mustard
Try the hot, spicy kind that you find in Asian import stores specialty shops and exotic groceries. The amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism. It can speed it up by as much as 20 to 25 percent for several hours.
Peppers
Hot, spicy chili peppers fall into the same category as hot mustard. Peppers metabolism-raising properties lead to a diet-induced thermic effect. Peppers are rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium, high in fiber, free of fat, low in sodium and have just 24 calories per cup. Make up some fresh salsa and use it in place of butter, margarine or sour cream on a baked potato.
Potatoes
Potatoes are an excellent food with which to achieve rapid weight loss. At 85 calories per potato, they are a great source of fiber and potassium, lower cholesterol and protect against strokes and heart disease.
Steer clear of butter, milk and sour cream, or you'll blow it. Opt for yogurt or salsa instead.
Spinach
Spinach has the ability to lower cholesterol, rev up the metabolism and burn away fat. Rich in iron, beta carotene and vitamins C and E. Put some in your soup or make a salad of it.
Fruited Spinach Salad
Spinach Salad With Creamy Dressing
Tofu
You can't say enough about this health food from Asia. A 2 1/2 inch square has 86 calories and nine grams of protein. Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat. It makes your metabolism run and high and even lowers cholesterol. The firmer tofu's are good for stir-frying or adding to soups and sauces while the softer ones are good for mashing or adding to salad.
