Losing weight doesn’t always have to be about deprivation and denial. Successful, sustainable weight loss is far more attainable when you focus on the quality of food rather than the quantity. Eat wholesome, nutritious, (and even calorie-filled) foods and you’ll be far more satisfied and content on less.
Many of the foods people think are off-limits when it comes to losing weight are the very foods that have the ability to actually help us reach our goal. Here are eight foods that cannot only help you reach your weight-loss goal but help you keep it off for good.
1- Milk
Drink skim and stay slim? Not always so when it comes to dairy. More than 18,000 women who consumed more
higher-fat and whole-milk dairy products had a lower risk of being overweight.
How can this be? Some essential fatty acids are stripped when milk is skimmed — the very component that may help
you feel fuller sooner and stay full longer with full-fat products. When people reduce the amount of fat in
their diet, they tend to replace it with sugar and refined carbohydrates, which can have a worse effect on
overall health.
Bottom line: Eat a variety of dairy and worry less about how much fat it contains. Limit high-sugar ice
cream treats, and buy plain yogurt with no added sugars, which tend to pile up in the flavored and fruited
varieties.
2- Nut Butters
In addition to healthy fats, nut butter contain an impressive amount of protein and fiber, too. Peanut butter
boasts a plentiful 8 grams of protein per 2 tablespoons along with 2 grams of fiber.
Regular nut consumption among a group of more than 51,000 women was associated with a lower risk of weight
gain and obesity. Nuts and nut butter can be a healthy addition to your diet, even when trying to lose
weight. Try snacking on nut butter in between meals to sustain your appetite. A 200-calorie cashew or peanut
butter snack is far more satisfying and filling than say, 200 calories of crackers or pretzels.
Shopping tip: Skip the reduced-fat versions, which ironically tend to have more calories, sugar, sodium,
and preservatives than regular nut butter. Buy those that list nuts — and maybe a bit of salt — in the
ingredient list, and use them as a way to eat more whole grains, fruits, and veggies.
3- Pasta
Pasta is surprisingly low on the glycemic index — a ranking of carbohydrates on a scale of 0 to 100, based
on how quickly they raise blood sugar levels. The lower the number, the longer it takes to digest, leaving
you with a steadier source of fuel to support energy levels. Whole-grain pasta falls in the 32–37 range
(about half that of white bread), while white pasta averages in the mid-40 range — still much lower than
that slice of white bread. And because pasta is traditionally tossed with other wholesome foods like
seafood, vegetables, and olive oil, a healthy pasta meal is far from off-limits for those concerned about
their weight.
Pro tip: Stick to whole-grain varieties, double up on veggies and skip the super cheesy, cream-based
sauces.
4- Eggs
Rich in high-quality protein, healthy fats, and essential vitamins and minerals, eggs are a low-calorie,
nutrient-dense choice when it comes to snacks and meals. At just 70 calories per egg, there’s no reason not to
enjoy the entire egg, yolk and white combined. Yes, egg yolks are a source of dietary cholesterol, but, dietary
cholesterol has less of an effect on blood cholesterol than we once thought.
Bonus: Eggs are super cheap and cook quickly — a perfect solution for busy, time-crunched mornings. Cook
your eggs in olive oil and use them as a vessel for sauteed greens and vegetables, then serve them over
whole-grain toast for a complete, well-balanced, weight-conscious meal.
5- Dark meat poultry
What most people fail to realize is that per ounce, dark meat chicken or turkey (from the leg and thigh) only
has about 5 extra calories and 1g of fat more than white breast meat. The skin is where most of the fat lies —
skip that on any part of the bird for a far more calorie-conscious choice. Dark meat poultry tends to be more
tender, juicy and rich in flavor than white meat — requiring not only less butter and oil to cook with but also
less sauce or creamy condiments to make it palatable than breast meat. It’s a great source of lean protein that
may leave you more satisfied at mealtime, and less likely to overeat later.
Dark meat contains more myoglobin, an oxygen-carrying protein that gives it a grey-reddish color, as well as
more iron and zinc — two immune-boosting minerals.
Portion tip: Thighs are about half the size of the breast, making them a far more portion-savvy option
than today’s 9- and 10-ounce breast halves. Double bonus: They’re cheaper, too.
6- Coffee
Your daily cup may do more than just help you roll out of bed each morning. It stimulates the brain and nervous
system and contains antioxidants that may help improve glucose metabolism — which not only helps suppress the
appetite but also lowers the risk of Type 2 diabetes. Caffeinated coffee may also stimulate thermogenesis, and
the body’s ability to burn more fat stores, improving performance in endurance exercises like running and
biking.
While the effects of coffee on weight loss are likely minimal, the overall health benefits are reason enough to
enjoy a cup or two each morning as part of your daily routine.
A cup of advice: Not all coffee is created equal — most of the benefits associated with coffee are
singular to black coffee — not the cream and sugar-filled coffee beverages from drive-throughs and coffee
boutiques. Limit the flavored (and over-priced) lattes to a rare treat.
7- Dark chocolate
Just one or two bites of rich, satisfying chocolate can not only reduce stress levels but help curb cravings for
other sugar-loaded treats, too. High stress levels can lead to cortisol hormone spikes, which increase the
appetite and emotional eating behaviors.
The benefits of chocolate are specific to the concentration of cocoa flavonoids, which have been shown in
studies to have multiple health benefits, such as improving blood flow to the brain and reducing the risk of
heart disease by lowering cholesterol levels, blood sugar, and blood pressure. The higher the percentage of
cacao, the greater the benefits.
Buying tip: Skip the convenience store and check-out lane chocolate bars, which contain a lot of added
fats and sugars — which can counteract some of cocoa’s health benefits. Look for bars with at least 70% cacao or
higher, with a short, simple ingredient list … and indulge in just an ounce or two. Eating too much will work
against you.
source: http://www.workoutbox.net/8-foods-that-are-surprisingly-great-for-losing-weight/
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