11 simple weight-loss foods
If you've been working hard to lose weight and find that the scale hasn't budged just yet, it may be time to take a second look at the ingredients you're routinely stocking in your kitchen. Heavily processed foods can make it difficult to maintain steady weight loss, but some of the best foods to help you lose weight are those high in fiber, which many are surprised to learn is a form of a carbohydrate. Fibrous foods are often naturally lower in calories, help keep you satiated after a meal and also regulate blood sugar levels. Research suggests that the more dietary fiber that one incorporates into their daily routine, the more they're able to work against "abdominal fat depots."
Even if you adopt a strict high-fiber diet, it's crucial to understand that there's not a single ingredient or beverage you can consume to make you lose belly fat all on its own. You'll lose weight (and reduce body fat naturally) by adopting a wholesome diet, alongside moderate exercise. Eliminating processed foods high in sodium and other sugary items is important, as is staying routinely hydrated to aid digestion and fast-track your weight loss efforts overall (you certainly don't want to bloat!). When it comes to healthy eating and weight loss, these powerful foods loved by registered dietitians have your back.
1- POTATOES
Believe it or not, air-fried potatoes (yes, really!) are an excellent source of potassium, which can help manage bloating and counterbalance sodium. They're high in fiber as well, meaning potatoes can be a nutrient-dense food — just as long as they're not served the french-fry way.
2- BEAS
A cup of peas packs 8 grams of protein and tons of key bloat-reducing nutrients. It's got nearly all of what you need daily for vitamin C, plus magnesium, potassium, and iron — all of which aid in counterbalancing sodium and bringing oxygen to blood cells.
3- PUMPKIN
With more fiber than quinoa and more potassium than a banana, pumpkin puree is one of your best bets for snacking and cooking purposes. Try this the next time you're craving sweets: add pureed pumpkin to unsweetened Greek yogurt with cinnamon and chopped pears for a nutritious dessert.
4- CHICKPEAS
They're filled with fiber and plant-based protein, as well as immune-boosting antioxidants and bloat-busting minerals. Chickpeas easily go in soups, stews, salads, and side dishes. Plus, chickpea flour is a great baking alternative for a more nutrient-dense and filling end result.
Fiber is synonymous with crunchy veggies that you can easily find fresh in any produce aisle: Broccoli, cauliflower, Brussels sprouts, and kohlrabi, to name drop a few. Prepared simply in a sauté or baked on a sheet pan, these veggies are low in calories; but eaten raw, and they retain all of their phytonutrients, including a slew of minerals and vitamins (from calcium to zinc!) that may be short elsewhere in your diet.
6- AVOCADOS
Good news for lovers of this fruit (yes, it's a fruit!): A 2013 study linked eating avocado regularly to lower waist circumference and BMI. What's more, the monounsaturated fats are heart-healthy and filling, reducing the urge to graze on processed foods later on.
Caffeinated coffee keeps things moving through the digestive tract. Drinking about 8 to 16 ounces of java at the same time every day can help you stay on schedule. Furthermore, a regular cup of Joe can influence your metabolic rate for the better, per previous research. Just remember: The neater your coffee is, the better. Sugary mixed-coffee treats can lead to weight gain due to sugar-packed flavorings and synthetic sweeteners.
Peanut butter packs 8 grams of protein and up to 4 grams of fiber per serving, making it an ideal snack to help you fill up and stay satisfied (particularly in stabilizing a glycemic load). Just make sure that you're taking a look at the ingredients label, which should only include peanuts and salt (maybe a little bit of oil, but no high fructose corn syrup or additives necessary!). A published review of research in the Journal of Food Science and Technology highlights the fact that peanut butter can help people feel more satisfied compared to other snacks.
9- TUNA
It doesn't get any better than the healthy fats in this fish when it comes to hearty protein, alongside salmon and sardines. They're filled with omega-3s and lean protein, helping you fill up at meal time and dodge sneaky snack attacks later in the day or night.
10- KEFIR
Like yogurt, kefir is a cultured diary byproduct, but it's more of a creamy, delightful drink that has a smoothie consistency. It's full of probiotics to help regulate a healthy gut, and can be a particularly smart choice if you feel bloated, as constipation can play a huge role there. It's also very high in protein naturally, so try adding a splash to your morning smoothie.
10- OLIVE OIL
Plant-based oils like extra-virgin olive oil create that "full" feeling and help you slim down overall. Extra-virgin olive oils also work to reduce inflammation due to antioxidants, particularly oleocanthal, which has been touted to have similar effects on the body as ibuprofen when consumed regularly. Skip battered foods deep-fried in oil, though! Fried snacks are associated with weight gain, so you're better off enjoying them only once in a while.
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11 simple weight-loss foods Supercharged Kitchen Staples That'll Help You Lose Belly Fat
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