10 Best everyday foods for weight loss.

Here we are in January, and all I can hear around me :”I need to lose weight, eaten too much in December”. By the way, that is also myself included. I do not think being skinny, gaunt- looking, exhausted is the body image I am talking about. Archiving your own perfect body shape and size, when you feel and look good – that is my goal.

I am 5ft4 and weigh around 52kg. I had dropped to 47kg at some point, however, It was difficult to maintain, I felt tired all the time and I have lost some of my curves ( I like curves ). So, my personal ideal weight is between 50-55kg. Over December period, I have eaten and indulged myself a lot, as most of us ). Now, It is time to clean up and drop couple of kg to reach bottom limit of my weight goal.

For most of us loosing weight is associated with expensive gym membership, some wonder products and even magic pills :). At the current climate, gym sounds expensive and very time consuming, so some simple home exercises and stretching will do the trick ( will share them in my next article). Wonder products and magic pills… well, I have not seen any yet, so if you have, please share 🙂



In this particular article, I want to share some of my favourite every day foods, that helps me to lose some weight and keep it down.

  1. Wholegrain Oats.

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Do not skip breakfast. This is the main mistake most of us do. Your breakfast will wake your metabolism up and should provide nutritional value. Oatmeal is a great source of soluble fibre that can keep you feeling full longer and keep hunger level under control until your next meal.

A bowl of oatmeal daily can also help your metabolic rate.

Studies concludes that both short- and long-term oat intake had significant effects on controlling hyperglycaemia, lowering blood lipids and reducing weight. The study recommends oats as a good whole grain for overweight diabetics.

When eating oatmeal, avoid adding sugar. Instead use stevia, honey or spices like cinnamon or nutmeg to give it flavour. I also go for Gluten Free oats for easy digestion. You can also top it with healthy nuts and fruits.

2. Greek Yogurt

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When weight loss is your goal, use non-fat Greek yogurt to get the most benefits without the extra calories. A 6-ounce container of plain, non-fat Greek yogurt has 100 calories, 17 grams of protein and 6 grams of carbs. While plain, non-fat regular yogurt has fewer calories, it is higher in carbs and lower in protein. The same serving of regular yogurt has 95 calories, 10 grams of protein and 13 grams of carbs.

Do not go for Greek Style Yogurt. It has to be non-fat Authentic Greek Yogurt or Authentic Turkish Yogurt. Total 0%fat is one of them, also, Skyr is a new high protein yogurt from Iceland available almost in every supermarket. A 100g portion of Skyr is around 65 calories, but contains 11g of protein — three times as much as other yogurts and equivalent to half a chicken breast. The protein content in these yogurts causes reduced hunger, increased fullness and delayed subsequent eating

Also, the high amount of calcium in these yogurts supports the process of weight loss.

I usually have Skyr for breakfast with some berries or added to my smoothies with some Almond milk ( Skyr is a very thick yogurt).

3. Grapefruit

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Grapefruits can be white, yellow, pink or red in color with a taste ranging from sour to sweet — most often a refreshing mix of the two. Whatever color you choose, the calories in grapefruit are low, but the flavor and nutrients are high. Just a half a grapefruit each day can ensure the average adult is meeting at least half of typical vitamin C requirements, one of the reasons grapefruit benefits many areas of health.

Research continues to reveal that consuming grapefruit benefits weight loss in a a major way. The key may be an enzyme called AMP-activated protein kinase (AMPK), which appears to get activated by an organic compound in grapefruit called nootkatone. When AMPK gets activated, it encourages the body’s energy-producing processes, like glucose uptake, for example, which helps boost metabolism. That, in turn, can encourage weight loss. AMPK is generally activated during exercise to help muscles use stored sugar and fat for energy.

Some studies have also shown that grapefruit juice beats out anti-obesity drugs when it comes to weight loss. Specifically, one study compared grapefruit juice to sibutramine ( so called wonder drug), which is no longer available due to concerns about it increasing heart attack and stroke risk.

Another one of the many desirable grapefruit benefits is its apparent ability to help discourage cellulite. Grapefruit also contains significant levels of anti-inflammatory and skin-cleansing agents, including the enzyme bromelain, which is known to help break down cellulite.

I usually will have it for my breakfast or 20 minutes after main meal.

4. Green Tea

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I have learned to love Green Tea. It did not happen straight away, however swapping coffee and black tea aventually did the trick.

Why Green tea can help you lose weight?  Several studies have suggested that the flavonoids and caffeine in green tea can help elevate metabolic rate, increase fat oxidation and even improve insulin activity. One study showed that those who consumed green tea and caffeine lost an average of 2.9 pounds during a 12-week period, while sticking to their regular diet. Another study suggested the increase in calorie output was equal to about 100 calories over a 24-hour period.

You don’t need to drink a lot of green tea to help you lose weight. 2.5 cups a day should be enough.

Some green tea varieties are better for weight loss than others.
If you’re all about that green and on a weight-loss mission, you might want to choose Matcha green tea—the richest green tea source of nutrients and antioxidants.

There’s a right and wrong way to brew green tea.
When brewing green tea, take a little extra care, as boiling water is bad for the precious catechins (tea’s healthy chemicals). Do bring your water to a boil, but let it rest for about ten minutes. Then, pour the water over the tea and brew for about one minute before serving. Of course, the brew time can be made shorter or longer, depending on your taste.

Do not add any sugar! I usually have it 20 min before my meal.

   5. Spinach

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When it comes to weight-loss foods, spinach is a real nutritional powerhouse. A single cup of spinach contains just 7 calories and only 1 gram of carbohydrate, plus it provides you with iron, folate, magnesium, calcium and plenty of antioxidants. Making this filling, low-calorie food a regular part of your meal plan could aid weight loss.

Blend spinach in a protein shake for an extra hit of nutrients in the morning with some berries for a little extra sweetness. I promise you will not taste spinach at all ( for those who doesn’t like spinach ).

Have a side of spinach with dinner instead of higher-carb items like rice, pasta and potatoes. Try sautéed spinach with garlic or pine nuts, or make a spinach curry. Use plenty of onion and garlic for extra flavour. Like bread, starchy carbs are calorically dense and may not fill you up nearly as much as a large serving of spinach.

Also, spinach is so easy to keep. You can freeze it or even buy it already frozen. Very cheap. versatile and packed with nutrients product. Most of us underestimate the power of spinach.

  6. Beans, Legumes and Pulses

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Beans, legumes and pulses are healthy foods that you can buy in bulk, its cheap and very versatile.  You can eat it everyday as a main or side dish.

They are rich in fibre and protein. This means just a bowl of cooked beans, legumes or pulses can keep you full for a longer time. They also contain little to no fat and are cholesterol-free.

In addition, they are packed with vitamins like  iron, magnesium, potassium and folate. These foods also have a low glycaemic index, which means the carbohydrates in them do not significantly raise blood sugar levels.

Studies published in The American Journal of Clinical Nutrition found that eating about Âľ cup of pulses each day can led to a weight loss of Âľ pound. The conclusion was made after a systematic review and meta-analysis of all available clinical trials on the effects of eating pulses.

   7. Avocados

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There’s no reason to be afraid of eating fats—as long as they’re the right fats.

Oleic acid, a compound in avocados’ healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fibre and protein.

In the case of avocados, with their rich and buttery taste, healthy monounsaturated fats, high fibre content, good levels of protein and particularly low carbohydrates, you have a food that significantly increases satiety – that feeling of satisfied fullness after you eat.

Despite their calories and fat content, avocados ability to increase the nutrition you receive from a meal and satisfy your hunger results in most people actually eating less when they add them to their diet.

In this way, the avocado can be viewed, not as something to be avoided by dieters, but rather as an effective weight loss food when added to a healthy eating plan.



  8. Almonds

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While many nuts share similar nutritional benefits and healthy fats that fill you up, almonds are especially good to use for weight loss. Let’s have a look at the reasons for this.

Almonds are a great source of heart healthy monounsaturated fatty acids, the same kind as those found in avocado and olive oil. Oleic acid is the primary monounsaturated fat in almonds and it has been associated with a reduction in unhealthy LDL cholesterol levels and a lower risk of heart disease and breast cancer for women.

They contain good levels of minerals such as manganese, copper and magnesium as well as B vitamins like riboflavin, niacin and biotin. These particular nutrients are integral to the cellular processes that activate energy production within your body. And anything that helps you to feel more active and energetic can only be a good thing for losing weight. Almonds are also particularly high in vitamin E for protecting your cardiovascular system from free radical damage and keeping your heart healthy and pumping.

Buy plain, raw, organic, no added sugar or salt version. I eat handful of almonds a day, usually with my breakfast or as a snack.

   9. Cottage Cheese

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It may be a little retro, but cottage cheese still makes a good addition to any weight-loss diet. Low in calories and filled with satiating protein and bone-building calcium, cottage cheese may be a dieter’s dream food. And as part of a reduced-calorie diet, it may help you lose some of those unwanted pounds. If you’re looking for a protein-packed entrĂ©e or side dish you can eat plain or dress up, consider giving cottage cheese a try.

Cottage cheese calories vary depending on fat content, with full-fat versions containing 220 calories per cup and non-fat versions containing 100 calories per cup. On a weight-loss diet, the non-fat version makes the most sense because it has the smallest number of calories in the same serving size. But if taste is an issue in the non-fat version, you may find the low-fat version — 1 percent fat — a happy medium with 160 calories per cup.

You’ve probably heard eggs make a good breakfast when you’re trying to lose weight because they keep you full. Cottage cheese may work just as well as eggs.

Like the calories, the amount of protein in cottage cheese varies depending on the amount of fat. A 1-cup serving of full-fat cottage cheese has 25 grams, low-fat has 28 grams and non-fat has 15 grams. Getting 25 to 30 grams of protein at a meal may be the target number for appetite control and weight loss.

Upping your intake of protein also helps preserve muscle while you lose the fat on your weight-loss diet. Muscle burns more calories than fat, and keeping more of it while you lose weight may limit a slowdown in your metabolism.

While you can eat cottage cheese plain, its mild flavour makes it a versatile ingredient that pairs well with a lot of different flavours. If you’re trying to limit calories, sprinkle a little cinnamon or nutmeg on your cottage cheese. If you prefer mix-ins, sliced bananas or berries go well. Of course, you can also go with the traditional crushed pineapple or sliced peaches, too. But you don’t have to limit yourself to sweet additions. Use cottage cheese as a dip for baby carrots and celery sticks, or stir in cucumber slices and cherry tomatoes. It also makes a tasty high-protein topper for your baked potato.

  10. Eggs

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Eating eggs for breakfast seems to be especially beneficial for weight loss.

Egg breakfasts have also been shown to cause up to 65% greater weight loss, over 8 weeks .

A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake for the next 24 hours, compared to a bagel breakfast. The egg eaters also felt more full .

Furthermore, the egg breakfast caused a more stable blood glucose and insulin response, while also suppressing ghrelin (the hunger hormone).

Another study in 30 healthy and fit young men compared the effects of three types of breakfasts on three separate occasions. These were eggs on toast, cereal with milk and toast, and croissant with orange juice.

The egg breakfast caused significantly greater satiety, less hunger and a lower desire to eat than the other two breakfasts.

Furthermore, eating eggs for breakfast caused the men to automatically eat about 270–470 calories less at lunch and dinner buffets, compared to eating the other breakfasts (

This impressive reduction in calorie intake was unintentional and effortless. The only thing they did was to eat eggs at breakfast.

Eating eggs for breakfast may increase your feeling of fullness and make you automatically eat fewer calories, for up to 36 hours.

Go for boiled of poached eggs. I usually will have 2 eggs in the morning with Oat crackers or spinach and egg omelette for lunch.

Also, keep drinking water throughout the day. 20 min before meal and 20 min after. I do not drink water during my meal.

Drinking water is probably the easiest, and cheapest, action you can take to help you lose weight.

So grab a glass( add a slice of lemon, mint and ginger) and get sipping while we walk you through a range of recent research showing that the answer to the question is yes, drinking water helps to produce weight losses of moderate, but significant amounts.

Benefits of drinking water:

  • Feeling Fuller
  • Increasing Metabolic Rate
  • Mobilising Fat Stores
  • Drinking Less Calories

So, keep drinking!

Love, Samira xxx





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