Fitness Facts: Friendly foods for weight loss
By Jo Gott
Adult Nurse Practitioner, Board Certified, Canyon Health and Wellness Clinic
It is no secret that over the decades Americans have been gaining weight and thus are obsessed with dieting. Whenever you talk with someone who has lost weight, they have the world’s best diet plan! Some endorse a ketogenic diet, others say Mediterranean, while those who are more traditional stick to a plan, such as Weight Watchers.
Regardless of the type of diet used, there are some scientifically proven foods that are healthy and good for weight loss. According to Healthline registered dieticians, some foods are good for you because they reduce your hunger cravings and help you to burn fat more effectively. What are some of these foods?
- Whole eggs: Once shunned because of cholesterol, they have been found to be an excellent source of nutrients. In several studies, people who ate eggs for breakfast, compared with high carbohydrate foods such as bagels or pancakes, experienced a feeling of fullness (satiety). This allowed them to eat less during the next 36 hours. The bottom line is that eggs are very filling and can suppress the appetite, which may lead to weight loss.
- Leafy greens such as kale and spinach: Excellent for weight loss because they are low in calories and high in fiber. Eating foods high in fiber helps you to feel full. An added benefit is that leafy greens contain many vitamins, minerals and anti-oxidants.
- Salmon: Loaded with protein and omega-3 fatty acids, which are good for reducing inflammation. Like eggs and leafy greens, salmon also leaves you feeling full. Other good sources of fish include tuna, mackerel, trout and herring.
- Cruciferous vegetables: This includes broccoli, cauliflower, cabbage and Brussels sprouts. Like leafy greens listed above, these veggies leave you feeling full. They contain some protein and are dense. Additionally, they contain cancer-fighting substances.
- Lean red meat and chicken breasts: Excellent sources of protein. Eating protein not only leaves you feeling fuller, it increases the rate at which you burn calories. Studies have shown that increasing your protein intake to 25% of daily calories can cut cravings by 60%, reduce your desire for late night snacking by half and cause weight loss of almost one pound per week.
- Beans, legumes, nuts, avocados, full-fat yogurt: All of these are very filling, but you must be careful with portion control because they also can be high in calories if consumed in excess.
It’s easy to find healthy foods to include on a weight-loss plan. These are mainly whole foods such as fish, lean meat, vegetables, nuts, seeds and legumes. Along with moderation and regular exercise, eating these nutritious foods should pave your way to success and a healthier lifestyle.