Best foods for weight loss
In general you want to be eating wholefoods and avoiding processed foods. You should also take time to understand the underlying principles of nutrition as set out in the flat stomach diet. However some foods can rightly be classed as “superfoods” and can be considered the best foods for weight loss.
There is a common misconception that nuts are to be avoided when trying to lose weight. The reasoning is that nuts must be bad because they are high in fat.
A study published in the International Journal of Obesity found that participants on a calorie controlled diet that ate 3 oz of almonds every day enjoyed an 18% weight reduction compared with only 11% those who did not. Furthermore the waists of the almond eating participants shrunk by 14% compared with a 9% reduction in the other participants.
The researchers concluded that because almonds were full of healthy fats and protein, they kept people full for longer. Other studies have found that the mono unsaturated fats in almonds are good fats which act to lower blood cholesterol and reduced the risk of heart disease.
Almonds are an excellent source of protein and are packed with vitamins and minerals. They are one of the healthiest foods for weight loss.
Eat almonds raw, without added salt or oil.
A bowl of oats is an excellent choice for breakfast. It is high in fibre. low in calories. When you digest oats, it forms a gel which sticks in you stomach which helps you feel full for longer. Oats are high in protein and help you build muscle to burn fat.
Oats have further health benefits. They contain a number of minerals and nutrients which reduce blood cholesterol levels and keep your heart healthy. They also keep you blood sugar levels steady which helps prevent diabetes.
Watch out though, some commercial brands add sugar or salt. Make sure you get your oats unsweetened and unflavoured.
The protein in eggs is the purest you will find from any natural wholefood source. This means that egg protein is extremely good for muscle growth. We need to eat protein because protein builds muscle and muscle burns fat.
Egg yolks are high in fat and we do not recommend you eat more than 2 a day.
However there is no limit to the number of egg whites you can eat. Egg whites are 91% protein with very little fat and carbohydrates. They are an ideal weight loss food and can be eaten with every meal as part of your protein intake.
Eggs are best cooked without adding extra fat. Good ways to cook eggs are boiling, microwaving and scrambling on a non stick pan.
Potatoes have long been part of the western diet. Potatoes are delicious and are rich in vitamins and minerals, and also fibre if you eat the skin.
However we recommend that you substitute the potato with it’s healthier cousin the sweet potato. Sweet potatoes have all the nutritional benefits of potatoes. However they outshine ordinary potatoes in one respect. Ordinary potatoes have a high glycemic index (GI) but sweet potatoes have a low glycemic index.
Having a low glycemic index means that the energy from the food is released in to your body at a slow rate. Foods with a high glycemic index release their energy into your body at a fast rate and leave you feeling hungry. If your body is unable to burn off this energy it will convert it into fat.
Sweet potatoes are delicious baked or grilled.
White rice is made by refining brown rice. Brown rice is rice in its natural state. That means it has more fibre, more vitamins and minerals and less carbohydrates.
A 12 year study of nurses by Harvard School of Public Health found that women who ate whole grains like brown rice lost weight.
Brown rice has a low glycemic index [see above] giving you a steady release of energy and keeping your appetite in check. It is high in fibre which means your body will take time to digest it keeping you full for longer.
The Harvard study also found that people who at wholegrains like brown rice were 141% more likely to have resistance to obesity, type 2 diabetes and heart disease.
Brown rice can be boiled or steamed just like white rice.
Broccoli is super low in carbohydrates whilst being high in water content. This means that it will fill you up without adding to your calorie count.
Broccoli is extremely good for your health. It has been found to lower your risk cancers especially those of the lung, breast, colon. Broccoli has a nutrient called Indole-3-Carbinol which works to block carcinogens [the substances that cause cancer] and cause cancer cells to self destruct.
Even better, broccoli is cheap and available year round. The best way to eat broccoli is steamed or stir fried to preserve the nutrients.
Quiona is a grain which was harvested for many centuries by the ancient Incas of South America. Quinoa looks and tastes much like couscous. Quinoa has a low glycemic index and will provide your body with slow releasing energy and keep your appetite under control. Quinoa is low in calories high in fibre and loaded with vitamins and minerals. And it is gluten free.
Furthermore quinoa is a complete protein which means that it can fuel muscle growth on its own without having to combine with other food groups. It is one of the best sources of vegetable protein and is ideal for vegetarians.
Quinoa can be cooked like rice. Rinse beforehand then boil for 15 minutes.
Green tea has been enjoyed in China for more than 4,000 years. The Chinese have long believed that green tea has numerous health benefits including regulating blood sugar levels and promoting digestion.
Green tea is a natural appetite suppressant. When you drink green tea you will find that your craving for sweet foods and starchy foods [bread and pasta] will diminish.
Green tea has been shown to raise your body’s metabolic rate, thus increasing the rate at which fat is burnt from your body.
A study performed at Queen Margaret University, Edinburgh asked students to drink 4 cups of tea every day for 14 days. The study found that the students exhibited lower levels of cholesterol, body fat and bodyweight.
Drink green tea as the Chinese do, without added sugar or milk.
So there you have it
So there you have it, my list of best foods for weight loss. Try incorporating some of these foods into your diet and you will feel the difference and you will be on your way to getting a flat stomach.