Foods To Eat To Lose Weight
face it, proper nutrition is the cornerstone of anyone wanting
to lose weight. The saying "You are what you eat" is
indeed so true. Wrong food choices will give you a hard time getting
rid of your extra pounds. Incorporating the following foods in
your diet will boost the weight loss process:
- Folate also known as folic acid is a B vitamin commonly found
in foods like kale, spinach, asparagus, romaine lettuce, turnip
greens, egg yolk, kidney beans, red lentils, black beans and
peas. According to research, people who eat folate-rich foods
regularly can lose weight 8 times faster than those who don't.
Folic acid has the capability of maintaining stable blood glucose/sugar
levels and as such, it decreases the chances of storing body
fat as the glucose is used up as energy gradually. Too much
sugar in your bloodstream make you more prone to storing fat.
In addition, stable blood glucose gives the added benefit of
increasing your metabolic activity making you burn fat faster.
- It's no surprise omega-3 foods are included in the list. Omega-3
foods have long been praised for their multiple health benefits
but they are also known to be very beneficial for weight loss.
The truth is good fats can actually trigger your fat burning
metabolism. Omega-3 contain essential fatty acids(EFA's) notably
monounsaturated fatty acids(MUFAs) and polyunsaturated fatty
acids(PUFAs). Popular sources of MUFAs include olive oil, walnuts,
flax seeds, avocados, almonds whereas popular sources of PUFAs
include wild salmon, sardines, anchovies which are oily fishes.
Sardines rank number 1 as having the most concentrated source
of omega-3s, a 3-oz serving yields 1950 mg whereas for wild
salmon, it's 950 mg for the same serving size. Nutritionists
recommend eating oily fishes at least once per week and this
is what you should do. Omega-3 foods are also satiating and
will keep hunger pangs at bay. Taking fish oil supplements is
also a viable option.
C - If you're lacking vitamin C in your diet, this will
impede your weight loss efforts. Vitamin C contains antioxidants
which will strengthen your immune system, prevent fatigue and
boost your metabolic rate making you more prone to burn fat.
Rich sources of vitamin C include oranges, red grapes, strawberries,
blueberries, kiwis, cantaloupe, papayas.
- In order to lose weight, you need to eat more protein. Protein
is the building block of muscle tissues and vital after exercise
too for muscle repair and rebuild. Lean muscle mass promotes
fat burning and weight loss. Protein-rich foods are also filling
and will prevent overeating. Good sources of protein include
skinless chicken/turkey breast, eggs, fish, greek yogurt, cottage
cheese, lean beef, buffalo, bison.
- If you don't eat enough fiber, you'll have a difficult time
losing weight due to constipation. Fiber promotes effective
bowel activity and you should try to eat fiber every day. One
great benefit of eating fiber-rich foods is they will keep cravings
at bay since they are satiating and encourage slow digestion.
Good sources of fiber include sweet potatoes, brown rice, wholegrain
oats, oat bran, broccoli, cauliflower, celery, artichokes, beans,
lentils, edamame, corn, apples, pears, berries and so on.