Get it Bad news out of the way. Despite what pop-up ads say, there’s no such thing as a “one magical food” that melts pounds. To be honest, if you have brown bananas or coconut oil, humanity will know it.
“As far as we can believe, there is no snake oil for weight loss,” confirms Crysta Magwire, RD, CSSD, nutrition manager at Beach Body Company. “But that’s good news. Who wants to eat one food? Fortunately, you can eat multiple healthy foods to reach your target weight.”
The secret is to focus on the nutrients contained in those foods.
First, protein. It takes longer to digest than carbohydrates, which helps to get satisfaction. It also provides amino acids, which are components of lean body mass. This means that you will maintain your muscles even if you eat with a lack of calories. “It promotes a healthier body composition leaning towards less body fat and thinner muscles,” explains Magwire.
Next, fiber supports weight loss by adding bulk to your food so that you feel full longer. It also delays the release of sugar into the bloodstream and keeps energy levels constant. Magwire added: “You are less likely to experience a sugar crash that can lead to these nasty snack attacks.”
Finally, probiotics, a recent player in weight loss games, have the potential to move towards MVP status by supporting “good” bacteria in the gut. “Recent studies suggest that gut health affects weight management,” says Magwire.
Balance these three nutrients, hydrate and fill you, give you healthy and flavorful choices so you don’t feel deprived. Here are seven foods for you to get started.
1
Greek yogurt
Nearly 20 grams of low-fat Greek yogurt with 7 ounces of serving contains more protein than normal varieties. It is also packed with intestinal-friendly probiotics. With its thick texture and mild taste, it is more attractive to yogurt beginners and goes well with any fruit. If it’s not sweet enough, instead of buying pre-sweetened yogurt, sprinkle a little honey on it to minimize sugar.
2
cauliflower
No, you don’t have to squeeze it raw. However, one chopped cup contains about 2 grams of both protein and fiber, all of which are 27 calories to satisfy your waistline. The taste of cauliflower is actually its greatest asset. Add it to all kinds of foods to help you feel full and increase your nutrition. Try cauliflower rice, cauliflower pizza crust (avoid cheap ones), or cauliflower buffalo wings. Or put it in the next smoothie. You wouldn’t even know it was there.
Four
Jicama
It can be peeled and sliced raw to make a crispy, juicy strip that is perfect for dipping. One cup of sliced raw Jicama is about 46 calories and contains about 6 grams of fiber. Alternatively, bake and season them as a low-calorie alternative to french fries.
Five
cinnamon
We all sometimes want a small amount of sugar. By cutting the above sugar with cinnamon at a ratio of about 4: 1, you can see that much less is needed to satisfy sweet teeth. (You may not need the sugar part at all.) Sprinkle on tea, coffee, yogurt, or fruit. If you take casein protein before bedtime, a small amount of cinnamon can jazz it up.
6
raspberry
The fact that it is sweet and delicious should be enough. Raspberries not only contain all kinds of vitamins, minerals and phytonutrients, but also dietary fiber. One cup of raw raspberries contains an impressive 8 grams of fiber with only 64 calories. And that fiber is prebiotics, which means it nourishes your good gut bacteria. (That’s good.)
7
Romaine lettuce
Kale, spinach, swiss chard … All leafy vegetables have their benefits, so eat plenty of them, but don’t miss this classic. Romaine lettuce fills and hydrates you. The two finely chopped cups contain about 1 gram of protein and 2 grams of fiber, all 16 calories. If it’s too macho for a salad, try splitting your head vertically and throwing it on the grill. Sprinkle with a small amount of olive oil and balsamic vinegar. It’s full, delicious and simple.
Dennis Faye
Dennis Fay, MS, is a nutrition content and communication consultant, a competitive cyclist who takes the time between helping the world understand food and causing havoc in racing.
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