Thursday, February 9, 2012

Foods that aid in Weight loss



If you are cutting back on foods and portions sizes it can leave you feeling very hungry. So, fill up on low calorie, but filling and high fiber foods. Whether you are looking to lose weight or just get better eating habits and feel overall healthier you don't want to eat foods that just leave you feeling hungry.  Foods that have too much fat and sugar just lead to no good, leave you feeling hungrier sooner and will eventually lead to many health problems and clog your arteries.  You want to pick smarter foods of course and foods that will actually satisfy your appetite.  If you are looking to lose weight you should realize that your body physique is 80% diet, 10% workout & 10% genetics.  Your diet is a big deal....it's not all about working out and please don't try and blame it all on genetics.
These foods have been talked about again and again in helping to shrink your tummy and keep you feeling fuller longer:


Beans, Black Beans- filled with fiber & protein, fills you up without filling you out.  They are a high protein food , add them to salads, pastas, soups, etc. A variety of beans may also up your metabolism.
Eggs- don't fear the yolk, in a study those who ate 2 eggs per day instead of a bagel lost much more weight. They are a Protein packed food and help control your appetite.
Cheese is fine in moderation.
Berries- a great snack & filled with antioxidants
Milk- low-fat.  Low-fat chocolate milk is a perfect "after workout" snack.  Contains the electrolytes, carbs and protein that you need after a tough workout.  Let this be your little treat! You can even add a little cinnamon.  Cinnamon is good for you too.
Greek yogurt- non-fat
Whole Grains, Whole Wheat- Like Oatmeal, brown rice, Quinoa. They are.full of soluble fiber, which slows down digestion, keeping you fuller for longer. Whole grains are also bulky, and it doesn't take much to make you feel satisfied. For breakfast, opt for plain oats rather than granola to cut down on sugar and fat. When choosing pastas, breads or crackers choose Whole Wheat or Whole Grain, make sure this is listed as the main ingredient.

Grapefruit- this citrus fruit is 90 percent water, and since half a grapefruit is only 39 calories, you'll fill up without gaining weight. Pair this with a slice of high-fiber toast or a bowl of oatmeal and you'll stay full until lunch.
Pears- pears have a high water content too, doubling their power to help you feel full. One medium pear offers six grams of fiber, and since fiber-rich foods fill your belly and take longer to digest, snacking on a pear keeps hunger at bay.
Salad- Enjoy a salad before your dinner, and studies show you'll eat less of your main entree, saving calories.

Air-popped popcorn is insanely low in calories- a bowl of three and a quarter cups is only 100 calories. Instead of snacking on chips or pretzels, keep your mouth busy and fill up that tummy with low-cal popcorn. You just have to skip the butter! Be careful of the toppings you add. Go easy!!

Water- drink one or two  8 oz glasses of water before each meal
Other tips: use vinegar and cinnamon for flavoring whenever possible- can help regulate blood sugar and keep you fuller longer.
Green and Orange veggies contain 90 % water and can help you feel fuller
Potatoes contain hunger fighting starch.  They can boost satiety to up to 24 hours and cause you to eat less calories during the day.
Nuts have fiber, protein, and the good fats. Nuts activates satiety so you chow down on fewer calories throughout the day. (Plus they may increase metabolism up to 11 percent.) Have a handful of nuts in the afternoon to help control your cravings.

More tips:


Drink one or two 8 oz glasses of water before each meal
Use vinegar and cinnamon for flavoring whenever possible- can help regulate blood sugar and keep you fuller longer.

Here's an idea of a healthy full day of meals.
Breakfast- Plain Oatmeal, cooked with water, low-fat milk or almond milk. Add cinnamon, a little agave, sliced bananas on top for good flavor. 1/2 grapefruit, 1 or 2 scrambled eggs.  This is a good breakfast with doesn't have a ton of calories but will leave you satisfied.  Breakfast is the most important meal and will jump start your metabolism.

Snack- Protein shake using whey powder mixed with water or coconut water, maybe even add a little spinach and berries.

Lunch- Salad with lettuce and other veggies with Chicken Breast on top.  Use a little Balsamic vinegar.

Snack- non-fat greek yogurt, mix in some berries or other fruit if you don't like it plain & 10 almonds on the side.

Dinner- Grilled Salmon or Grilled Chicken Breast, Brown Rice & Veggies.

This is just an example I wanted to remember.  It's a full day of meals packed with vitamins and antioxidants, protein and fiber.  I love it! This is a great example to give you a good guideline.  Don't do this everyday, get a variety and use the other foods I listed above with plenty of fruits and vegetables, whole grains, lean proteins, smart snacks and Water!! Please no skipping meals, you need to fuel that body for health.  Just fuel it with good things rather than empty calories that do no good.  I can tell such a difference in when I eat better foods compared to not so good foods.  There is a huge difference in how my body works, especially since I work out a lot.  I begin to crave the better things for me. Don't go on a random diet, start to incorporate these better things for you and have a lifestyle change for the long run.  It's okay to have a treat or "not" so good indulgent food.  Just not everyday and when you do, try hard to have it in Moderation.  Moderation is a word to remember! :)

Did these tips help you?  I'd love to hear from you! Thanks and have a great day!






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