Five More Weight Busting Foods You Have to Include in Your Diet
I had so much interest with regard to my article titled “Eat These Five Weight Busting Foods and Watch the Weight Drop Off” that I am adding 5 more foods to the list.
Considering we are now at the beginning of another year and so many of you list losing weight as one of your New Year’s resolutions, this may very well help you get started.
When was the last time you ate potatoes? It would seem that they have fallen out of favor over recent years. However, they do have several properties that make them a perfect food, not only for weight loss but also overall optimal health. In fact the common ‘spud’ contains an incredibly diverse range of nutrients, almost a little bit of everything you need. They are incredibly high in potassium, which is often a nutrient that most of us don’t get enough of. Potassium plays an important role in blood pressure control. What is also a great fact about white boiled potatoes is that on the Satiety Index (a measurement gauging how filling various foods are) they scored the highest out of all foods tested. Good news when you are trying to reduce overall calorie intake. Also if you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch which is a fiber-like substance that has been shown to have various health benefits, including weight loss. Sweet potatoes, turnips and other root vegetables are also excellent.
Tuna is lean fish, low in fat, low in calories and high in protein, a winning combination when you are trying to lose weight. Obviously fresh tuna is the optimal choice, however if you are eating the canned variety ensure you opt for the tuna in water not oil.
Beans and Legumes
Whilst most beans and legumes are beneficial for weight loss the best varieties are lentils, black beans and kidney beans. They will often be high in protein and fiber which are two nutrients that make you feel full.
A diet with a low energy density will often make people eat less calories at each sitting and keep you fuller for longer. It has been proven that most foods with a low energy density are foods that contain a high percentage of water, namely fruits and vegetables. Therefore, with water being a common denominator, adding water to your food gives the same affect. This is where soups come into their own. Some studies have actually shown that if you eat the same food but turn it into a soup you will feel significantly fuller. Obviously avoid creamy, fatty or oily soups, but a hearty vegetable or lentil soup is incredibly satisfying and an overall healthy choice.
Most dairy products are high in protein, however, they can be high in fat. Cottage Cheese is mostly protein with very few carbs and fat. So high protein, low fat means feeling full with a relatively low number of calories – there’s that winning combination again! As an added bonus dairy products are also high in calcium which may aid fat burning. Another great low-fat, high protein dairy product is Greek yogurt, my personal favorite I must admit.