Eat To Lose: The 7 Best Foods To Help You Shed Pounds
Diets are all about cutting calories, right?
Well, maybe not.
If youve ever tried following a commercial diet, you know counting calories and weighing yourself can derail your goals entirely. And while it may seem like curtailing your uptake of food is the best style to shed pounds, eating enough calories is actually key.
To get the scoop on the foods that can help you get to that target weight, Fox News talked to Lauren Blake, RD, LDN, administrator of sports nutrition at The Ohio State University Wexner Medical Center, to be informed about how to eat your route to the body of your dreams.
Avocado
Despite previous attitudes toward fat, the healthy kind shouldnt be your foe, a 2016 analyze published in The Lancet Diabetes& Endocrinology suggests. Avocado contains healthy fats that can help you stay full and satisfied, Blake told. I like to call avocado natures butter, Blake, who recommended smearing it on a piece of whole-wheat toast, told Fox News. If I dont have avocado in my house, its time to go to the store!
Berries
A 2015 analyze published in the periodical BMJ found that people whose diets were rich in flavonoids which are present in foods like berries, onions and even wine tended to gain less weight as they aged. Blake is also a fan of them for their high fiber and water content. Theyre a bit lower on the glycemic indicator, so theyre not gonna spike your blood sugar as quickly, she said.
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Lentils and beans
Fibrous foods like lentils and beans help you stay fuller longer, Blake explained. Fiber comes from all plant foods, and typically, plants have more calories so you can eat more of them, she told. Id instead be told I can eat more of something than less of something! Research backs up that notion: A 2015 analyze published in the Annals of Internal Medicine suggested simply focusing on fiber may offer more benefits than following a more restrictive diet plan.
Lean protein
Fatty fish like salmon, which is rich in omega-3 fatty acids, and lean , non-dark meat like chicken or turkey can also help ward off unwanted pounds, Blake told. Its protein, whether from plants or animals, can help keep you full, she explained. Component of the Mediterranean diet, lean proteins have long been hailed as powerful weight-loss tools, several studies suggest.
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Non-starchy veggies
For weight loss, Blake advises her clients to fill half of their plates with non-starchy vegetables like buzzer peppers, cauliflower, mushrooms, broccoli, asparagus and Brussels sprouts. Starchy veggies, on the other hand, include potatoes, peas and corn. In a 2015 survey published in PLOS One , Harvard University researchers found that, after 24 years , men and women who consumed non-starchy make, which is higher in fiber and lower in carbs, tended to lose weight. Like berries , non-starchy foods are lower on the glycemic indicator, meaning they lead to fewer blood sugar spikes and less hunger.
Whole grains
Although wheat and bread alone have become topics for debate in holistic wellness circles, Blake said whole grains which are also rich in fiber are an important part of a healthy diet. That doesnt mean you should binge on bread, though! I love things like brown rice and oatmeal, Blake said,[ because] those are really great whole grains that typically have a little more fiber than bread. If youre going to opt for bread, Blake recommended looking for the 100 percentage whole-wheat variety.
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Dark chocolate
Also rich in flavonoids and healthy fats, dark chocolate has become somewhat of a superfood for weight loss in recent years. Research has linked its consumption to everything from curbed sweet cravings to reduced blood sugar spikes. Blake suggested enjoying a piece of the treat in bar sort or mixing dark chocolate powder into a protein-packed smoothie with almond or peanut butter. Go ahead, pander!
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Eat To Lose: The 7 Best Foods To Help You Shed Pounds
Eat To Lose: The 7 Best Foods To Help You Shed Pounds
Eat To Lose: The 7 Best Foods To Help You Shed Pounds
Eat To Lose: The 7 Best Foods To Help You Shed Pounds
Eat To Lose: The 7 Best Foods To Help You Shed Pounds