9 Foods To Eat to Lose Weight

 Your aim here is to eat a healthy and balance diet. Healthy diet consists of all those present in the Food Pyramid. Lots of starchy foods like potatoes, rice and whole grain pasta and bread, if possible. These foods should be consumed with equal amounts of fruits and vegetables; along with some meat, fish and beans; some dairy foods and a little of fats, sugar and salt. The key is to balance things to get it right. Eat right foods at right proportions at right time is the key to weight loss.

The following science-based tips will help you choose and eat the right food.

1. Go for complex carbs. Simple carbohydrates metabolize quickly in the body, spiking blood sugar and relishing fat-depositing hormones. They also lack essential nutrients unlike their complex counterparts. Avoid pastries, white bread, and refined sugars. Instead, have some whole-wheat pasta, whole grain bread, brown rice, oatmeal, quinoa, and millet. They contain higher fibre that will keep you feeling full longer. Eat potato peels after washing and scrubbing dirt off.

Packed whole wheat grains should be labelled with 2 g fibre per serving and if you want to lose weight, 35 g fibre is needed daily.

 2. Sneak in some vegetables into your comfort foods and drinks. Here are sample substitutions that could replace some unhealthy food with healthier ones.

·         Zucchini ribbons or Spaghetti squash for pasta

·         Lettuce leaves for tortilla wraps

·         Coconut milk for cream

·         Coconut oil or butter for regular butter

·         Pureed pumpkin as thickeners

·         Powdered moringa in teas or coffees

·         Quinoa, lentils, temphe or tofu as alternative protein sources

    3. Eat vegetables and fruits as often as possible. To be more beneficial, one should eat vegetables and fruits every 2 to 3 hours for studies show that the potency of their phytonutrients drop rapidly 2 to 3 hours after consumption. A minimum of 4 servings of vegetables and 3 servings of fruits are needed daily just to maintain good health, but to lose weight one should have 13 servings a day. Here are some delicious snacks and sides that could add more fibre and nutrients instead of the dreaded calories.

·         Kale chips and sweet potato  fries

·         Mashed cauliflower

·         Banana ice cream

·         Roasted root vegetables

·         Fruit salad with coconut butter

·         Green juices and smoothies

·         Stuffed baked apples

·         Jazzed up oats

    4. Eat just enough proteins. Meat, dairy, fish and poultry are excellent source of proteins needed to develop a lean muscle mass. They also have the ability to produce hormones that regulate appetite and help burn calories. But the serving amount critically matters. About 2 (3 oz.) servings a day will make one leaner but more than that will make you fatter. The body cannot metabolize excess protein and they are eventually turned to fat deposits.

Other healthier alternative protein sources are lentils; the darker the beans, the better; and soy beans.

    5. Eat (healthy) fats to trim excess fats. The truth is - oils, fats and greases are not created equal. They are all sources of energy and aid in the body absorption of fat-soluble vitamins A, D, E, and K. But it is obviously a wise choice if we go for healthier ones which aside from lowering bad cholesterol; they increase the feelings of satiety and lessen food cravings. Virgin coconut oil, rich in MCT’s, is uniquely recognized as the top anti-obesity oil because of its powerful boost in the body’s metabolism for instant energy.

Healthy Fats: unsaturated fats, monounsaturated fats and oils with medium-chain triglycerides (MCT). We need 2 to 3 tablespoons of any of these oils per day.

·         olive oil

·         canola oil

·         almonds

·         cashews

·         peanuts

·         sesame oil

·         avocado oil

·         virgin coconut oil (Super!)

        Bad Fats: saturated fats. We limit to 10% of daily requirement.

·         meat and poultry grease

·         dairy fats

·         palm oil

        Unhealthy Fats: Trans fats. Should not be part of a diet.

·         processed vegetable oils

·         margarines

·         shortenings

    6. You can still enjoy sweets. Sugars, especially glucose, are essential fuel sources and they are delicious too. But they must be consumed with caution for they are powerful appetite-inducing substances, apart from causing a lot of maladies. Take note of the following tips with regard to enjoying sweet treats.

·  Eat them as part of the meal or as dessert and never as snacks

·  Stick to fresh fruit and vegetable juices, stevia, honey, maple and agave syrups

·   Average daily limit is 10% of your calorie allowance or about 10 teaspoons a day. But if you’re on a diet, don’t even aspire for moderation when it comes to sugar.

    7. Balance sodium in salt with potassium and calcium in produce, grains and dairy. Salt makes dishes more palatable-this is the only benefit that salt provides to us, compared to the enormous detriments it can cause. Processed foods contain abundant amount of this substance, that’s why we try to avoid them. But living without a salt is next to impossible. Exceeding the 2,300 mg sodium daily limit will not cause an alarm if substantial boost of potassium, calcium and magnesium from other healthier sources such as fruits, vegetables, grains and dairy are tapped.

    8. Mixed nuts offer mixed benefits. Unless they are unsalted and prepared in whatever form, nuts offer great help to lose weight. Aside from having rich amounts of Omega-3, which is proven to maintain healthy brain and heart, nuts with its healthy oils will make you feel full longer, a great way to lose weight. It is also proven to have the capacity to accelerate metabolism thus influencing fast burning of fats. They contain no sugar making them great alternative snacks.

They have calories too, 180 per ounce, so better be mindful of their portions. Some healthy nuts are walnuts, almond, peanuts, macadamia and Brazil nuts.

     9. A dairy a day will keep fats away. Researchers have found out that the calcium, protein and Vitamin D found in milk have suppressing effects to fat accumulation in the body. Without going too technical, these substances inhibit the formation of another vitamin that supports growth of fat cells, thus accelerating the effects of a weight loss diet.

Having three servings of dairy products such as skimmed milk, low-fat cheese, and creams will provide a balanced diet and support weight loss.

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