Food that help you lose weight
Food is NOT your enemy
If you learn to eat well and enjoy the right foods you will lose weight and be healthy.
To keep the pounds at bay, eat an apple–or two–a day.
Apples are high in pectin, which binds with water and limits the amount of fat your cells can absorb.
Apples are also high in fibre, which makes you feel full; numerous studies have found that eating an apple a half hour to an hour before a meal has the result of cutting the calories of the meal.
Recent research suggests eating apples has other benefits, too; the antioxidants in apples appear to prevent metabolic syndrome, the combination of high cholesterol, high blood pressure, and prediabetes that tends to accompany thickening around the waist.
Sometimes wrongly tarred with the “carb” brush, oats are a whole grain, and are high in soluble fibre, so they cut cholesterol and blood fat.
They’re also high on what nutritionists call the “satiety index,” meaning oats have tremendous power to make you feel full.
Oats digest slowly, so they don’t raise your blood sugar, and they keep you feeling filled up well into the late morning.
Oatmeal is, oddly enough, one of the best foods to help you sleep, as well.
Old-fashioned rolled oats, with up to 5 grams of fibre per serving, are best, but even instant oatmeal has 3 to 4 of fibre per serving.
It’s not exactly a food, it’s a spice, but so much the better; it doesn’t add calories, while helping you burn fat. According to a recent study of diabetics, cinnamon appears to have the power to help your body metabolize sugar. Eating as little as 1/4 to 2 teaspoons of cinnamon a day was found to reduce blood sugar levels and cut cholesterol from 10 to 25 percent. So add cinnamon to smoothies, sprinkle it on your cereal, or flavour your coffee with it.
Rich in heart-healthy fatty acids, particularly the aptly named pinolenic acid, pine nuts have been found to boost levels of the so-called “satiety hormone,” ghrelin, which signals your brain that you’re full. When ghrelin levels are high, not only do you not feel hungry, you’re more able to resist cravings.
According to studies done in Korea, a big producer of pine nuts, these same fatty acids have been shown to prevent the formation of belly fat, considered the most dangerous kind. Almonds have many of the same benefits as pine nuts.
In case you hadn’t heard, eggs have been rehabilitated. In fact, nutritionists wish those warnings about the dangers of eggs had never been issued. Because they’re a concentrated form of animal protein without the added fat that comes with meat, eggs are a nutritional powerhouse and the perfect way to start your day with a “bang” of energy. (And they’re fine, at least in moderation, for those restricting cholesterol, too.)
Dietary studies have repeatedly found that when people eat an egg every morning in addition to (or instead of) toast or cereal, they lose twice as much weight as those who eat a breakfast that’s dominated by carbs.
The humble egg is a versatile low calorie and nutritious food.
A medium egg costs 80 calories and is packed with protein, vitamins A, D, E & B, as well as Iron, phosphorus and zinc. They are relatively low in saturated fat and really are a healthy fast food! To top it all they are very cheap and can be used in a huge variety of ways.
At breakfast they make a great protein loaded start to the day which should help keep you satisfied all morning. Try them boiled, scrambled, poached, dry fried.
For lunch you can whip up an omelette, add boiled eggs to salads or sandwiches or have them scrambled on toast
For a main meal try a Spanish omelette, frittata or crustless quiche or salad nicose.
For desserts, eggs form the basis for meringues which are fat free or fatless sponge, baked egg custard.
Keep to around 7-10 eggs a week.
Here are some recipe ideas, but please refer to your eating plan for more egg recipes.
WHITE BEAN AND EGG SALAD -SERVES 1 @ 210 CALS PER PORTION
1 egg hard boiled, 100g cannellni beans (drained and rinsed), tomato slices, cucumber sliced, 30ml virtually fat free dressing vinaigrette style and spinach leaves. Places beans and veg into a bowl and toss with dressing and the egg. Great for a packed lunch.
PIZZA OMLETTE -SERVES 1 @ 225 CALS PER PORTION
2 medium eggs, 85g tomatoes, 25g mushrooms, 20g mozzarella cheese (light version if available) pinch mixed herbs
Break eggs and beat with a fork. Using a good non stick frying pan tip eggs in and cook until top is nearly set. Add the tomatoes, mushrooms, cheese and sprinkle with herbs. Place under hot grill until cheese bubbles, serve with salad