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Weight loss isn’t always about exercise. The food you put on your plate matters, too. Fortunately, various tasty foods contain high amounts of nutrients that support weight management and promote weight loss. So the next time you need to shed a few pounds, ditch the bland diet for these healthful, delicious foods that boost metabolism.
Eggs are excellent sources of protein. A large, hard-boiled egg can be a very filling component of a well-balanced breakfast. Eggs also stimulate energy production to keep you active throughout the day. Additionally, eggs boast an impressive nutrition profile complete with amino acids, antioxidants and healthy fats.
Leafy greens like kale, spinach, collards and Swiss chard contain high amounts of “good” carbohydrates that boost metabolism. Most leafy greens are also low in calories, so you don’t have to worry about putting on weight. Moreover, leafy greens are excellent sources of immune-boosting antioxidants that prevent cellular damage, infection and disease.
Believe it or not, carbohydrates promote weight loss. But not all carbs are created equal. Whole grains like quinoa are good sources of carbohydrates that support energy metabolism. Plus, quinoa contains essential amino acids that support muscle development.
Water retention is one of the leading causes of weight gain. Stay hydrated to promote the flow of liquids inside the body and to boost metabolism. Aside from water, you can also drink healthy beverages made from fruits and plants. For instance, teas like green tea and oolong tea promote weight loss thanks to high amounts of antioxidants. You can also drink red wine (in moderation) to reduce abdominal fat and eliminate cholesterol buildup. Organic coffee and fresh tomato juice are also effective metabolism-boosters.
Spirulina is a type of cyanobacteria that is commonly used to create supplements. It is an excellent source of protein, which can build muscles and promote metabolism. As a weight loss supplement, spirulina is typically added to pre- or post-workout smoothies and fresh fruit juices.
Fatty fishes like salmon are naturally rich in omega-3 fatty acids that support cardiovascular health. In particular, salmon has anti-inflammatory properties that can prevent cholesterol buildup and facilitate proper blood circulation. Plus, fatty acids signal thyroid cells in the liver to burn more fat.
Potatoes contain a diverse range of nutrients including dietary fiber and potassium. As a natural source of fiber, potatoes are incredibly filling. Therefore, eating fiber-rich foods like potatoes can trick the body into feeling full for longer periods. Naturally, this reduces the risk of overeating or snacking in between meals.
Beans promote weight loss by inhibiting the absorption of excess carbohydrates in the gastrointestinal tract. Beans can also promote fullness and regulate blood sugar levels. Additionally, beans can be a substitute for meat sources of protein.
Fats are an important component of a balanced diet. But only heart-healthy fats, such as those that you can get by eating avocados, fatty fish and certain plant oils, can stimulate weight loss. Consider using oils like extra virgin olive oil, coconut oil and avocado oil to create salad dressings, dips and marinades.
A bowl of oatmeal for breakfast can make you feel full for the rest of the morning. Whole grain oats contain high amounts of dietary fiber that promote satiety for long periods of time. Whole grain oats also deliver about the same amount of protein as a hard-boiled egg.
Fermented foods like plain or Greek yogurt, pickles, kefir, kombucha and sauerkraut contain prebiotics that encourages the growth of good bacteria in the gut. In turn, the good bacteria promote digestion and regulate bowel movement, thus reducing the risk of indigestion and bloating.
Dark chocolate contains plant compounds known as flavonoids that decrease the absorption of fat and cholesterol while stimulating metabolism. Like nuts and oats, dark chocolate can also induce satiety to discourage overeating.
The avocado is one of the few fruits that contain high amounts of omega-3 fatty acids. Like various nuts and seeds, avocados also contain monounsaturated fats that can significantly reduce hunger, thus preventing the urge to snack and indulge cravings. Plus, the avocado is also an excellent source of dietary fiber.
Like most legumes, lentils are low-calorie foods that contain high amounts of protein. If you’re looking to restrict your calorie intake, opt for lentils instead of starchy foods like bread, pasta or rice.
Weight loss does not have to be a chore. There are several ways to lose weight fast, such as regular exercise and portion control. But if you struggle to stick to a weight loss regimen, you can follow a balanced diet instead to jumpstart energy metabolism and support weight management. Ideally, a balanced diet should contain nutrient-dense foods like fruits and vegetables. It should also contain an adequate amount of proteins, “good” carbohydrates and healthy fats.
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