Eating well always starts with what you eat. You can find these ingredients easy to find, easy to cook, but most of all easy to buy. So get the following check list for your future groceries :
Wondering what to eat to lose weight? Eating more whole grains could be your golden ticket to losing lingering belly fat, according to experts. In a study that followed participants over a 12-week period, those who replaced calories with whole grains lost more belly fat than other dieters. Which are best? Look for grains that are unprocessed and are low on the glycemic index, says Dariush Mozaffarian, MD, DrPH, with a ratio of ten to one carbs to fiber. “A better rule in choosing a whole-grain product is to look for those that have, per serving, at least one gram of fiber for every ten grams of total carbohydrate,” he says. Another smart choice is steel cut oats that are especially good with these healthy and tasty toppings.
Seeds are the new herbs and spices of the 21st century. Chia, hemp, flax, wheat germ, sunflower, and pumpkin seeds, turn up in everything from restaurant entrees to bakery treats, and power up bread, cereals, and waffles. The minuscule super seeds offer a bevy of nutrients including omega-3 and 6 fatty acids (particularly alpha-linolenic acid), protein, fiber, flavonoids, a host of vitamins and minerals, and great flavor and crunch, and should definitely be on your list of what to eat to lose weight. In recent studies, both chia and flaxseeds have been shown to increase satiety and reduce appetite. Add them to smoothies, salads, cookies, or sprinkle over your favorite cereal or vegetable dishes. Find out all the seeds you should be eating regularly.
Filled with healthy monounsaturated fats, avocados also contain nearly 20 of your daily vitamins and minerals. A study on avocados published in Nutrition Journal found that participants who ate half an avocado with lunch reported feeling satisfied longer with less desire to eat more afterward. But there’s an avocado caveat: Don’t go overboard (avocados clock in at around 230 calories with 25 to 30 grams fat), or you’ll probably add pounds. “Avocados are very good for you, but any food with that much fat, even if it’s a healthy fat, should be used sparingly,” advises Apovian, “You still need to reduce calories to lose weight.” Find out the 13 things experts won’t tell you about weight loss.
Some of the most nutritious and deliciously satisfying vegetables are actually fruits: Think tomatoes, peppers, and eggplant. According to Dr. Mozaffarian, these fruits/veggies contain powerful phytonutrients and fiber to provide a lot of bang for your nutritional buck. Eggplant gets high marks for its umami/meat-like flavor and texture as well as its high fiber and water content, which increases satiety and helps stave off hunger pangs. Low in calories—one cup of cooked eggplant has only 35 calories and six carbs—you can enjoy more of it. Eaten skin-on, eggplants contain potent antioxidant phenolics scientists are just beginning to study.
A two-tablespoon serving of natural or organic peanut butter—crunchy or smooth—contains 8 grams of protein, 25 percent of your daily niacin, and 16 grams of good, monounsaturated fat, and fiber, making it an ideal stand-in for the saturated fat in meats. A 2013 study in the British Journal of Nutrition found that eating peanut butter in the morning can help rein in your appetite for the rest of the day. Sprinkle with flax seeds, a few berries and a drizzle of honey. For a quick snack later in the day, spread a tablespoon of your favorite peanut butter onto a firm-ripe banana. The carbs will give you a mood and energy boost, while the protein will keep you going for hours until mealtime.
A carb-free pasta with only five calories a serving? Sign us up! Made from glucomannan, a type of viscous fiber that comes from the root of the Asian konjac plant, shirataki noodles—also called miracle noodles—aid in weight loss (only five calories per serving) as they move very slowly through the digestive track, making you feel fuller longer. Available in many supermarkets where you find other fresh refrigerated noodles, shirataki are vegan-friendly and gluten-free. At about 97 percent water, the virtually flavorless shirataki noodles work well in most Asian noodle recipes like a simple Japanese cucumber-sesame noodle salad.
You’ve heard it before but it’s worth repeating: Yogurt, preferably plain Greek with your own fresh toppings to keep calories in check, can help you lose pounds and trim your waistline. Most experts point to the yogurt’s generous amount of protein (about 18 grams per serving) for helping you feel full and satisfied. But it may be the active cultures that correct your gut bacteria that’s been linked to weight loss in women.
Toss in blender, whirl, drink, slooooowlyyyy:
Smoothies are one of the most convenient delivery systems for protein (especially made with Greek yogurt), fiber, phytonutrients, good fats, and a world of antioxidants—depending on what you add. (For smoothie beginners, start with a combo of fruits, vegetables, nuts, and seeds.) If you don’t have time to fire up the blender, choose a lower sugar kefir or bottled smoothie product. Smoothies are an easy way to get your five to ten servings of fruits and vegetables and soothe your belly probiotics, but drink it slowly for optimal results. Slowing down the speed at which you eat (along with cutting out after dinner snacks and not eating close to bedtime) may help to shed the pounds.
Break out of your protein routine by choosing fresh fish more often and going vegetarian two to three days a week. It’s also important to reduce the amount of animal protein you consume. It’s not so much that it needs to be low-fat meat, you just need to eat less of it. In research published in the International Journal of Obesity, researchers found that mega-carnivores (those who eat more than 18 ounces per day) were 27 percent more likely to be obese and 33 percent more likely to have excessive abdominal fat than adults who averaged less than one ounce of meat daily. What’s more, the biggest meat lovers consumed about 700 more calories per day versus the more plant-focused eaters. The key is to minimize the animal protein you consume during a week.
So what are waiting for, go buy the above items, and you will see 😉 And remember the sizo of your plate can also help in losing wight, try switching to a smaller one 😉