It’s New Year’s resolution time, and perhaps losing some weight is on your list. Did you know that lasting and healthy weight loss comes from change in two key areas: diet and lifestyle? The lifestyle changes are fairly straightforward; become more active and exercise regularly. However, dietary changes can be very confusing. Especially with all of the crazy weight loss diets out on the market today. In our attempt to keep things simple for you, here are 10 foods that can help you lose weight in 2010:
- Fish – Most fish (including salmon, sardines, mackerel, and tuna fish) have an abundance of omega-3 fatty acids. These good fats reduce insulin resistance, promote brain health, and decrease inflammation. 1 Furthermore, fish provides an abundance of protein, which is essential for proper bodily function as well as appetite control. Wild Alaskan salmon appears to be one of the healthiest varieties of fish. 1
- Beans – Beans are loaded with a wide array of nutrients as well as protein and soluble fiber. It is important to note that soluble fiber aids in blood sugar control and digestive health. Also, beans have been shown to lower cholesterol and help prevent cancer. 2 3 Beans are inexpensive, easy to prepare, and taste great! You may want to consider eating a serving of beans daily if you are also trying to lower your cholesterol.
- Berries – Berries are rich in antioxidants, high in nutrients, and low in calories. 5 Also, one study revealed that blueberries may change how the body stores and processes glucose. 4 That means a reduced risk of heart disease and diabetes; and perhaps accelerated weight loss. Raspberries, blackberries, strawberries, cranberries, and cherries are also rich in antioxidants and may help you lose weight. 5
- Avocados – Yes, avocados are full of fat, but will they make you fat? If eaten in moderation, the answer is no: avocados may help you lose weight. First, the fat in avocados is mostly monounsaturated: a type of fat that has been shown to lower blood cholesterol levels and control blood sugar levels. 6 Avocados are rich in nutrients including: vitamin c, b vitamins, potassium, and fat burning enzymes. Eat up to one whole avocado each day, but eat only one half at a time.
- Apples – Apples are rich in fiber, low in calories, and low on the glycemic index. These facts make apples a great addition to any weight loss diet. Eat one or two apples every day. The potassium content in apples will help prevent water retention, which can make a person look heavier than they really are.
- Vegetables – Vegetables should be a staple of every successful weight loss diet. These low calorie, high nutrient powerhouses are rich in fiber, which can help you feel full and satisfied. Eat as many raw, steamed, or cooked vegetables as your heart desires. Here’s a tip: don’t overdo on the starchy root vegetables including: potatoes, sweet potatoes, corn, parsnips, and squash. Also, try to purchase organic vegetables if possible.
- Oats – Oats can help control blood sugar levels and promote regularity. Oats are high in magnesium, zinc, vitamin E, and fiber. Studies have shown that eating oats can help lower cholesterol. 7 There’s nothing like a bowl of warm hearty oats on a cold morning to get you going.
- Quinoa – another grain that is loaded with minerals including: manganese, magnesium, iron, and copper. 7 As you can see, quinoa provides you with great nutrition. The ancient grain also has more fiber than any other grain. 7
- Flax seeds – the best vegetable source of omega-3 fatty acids. Omega-3’s seem to decrease inflammation and promote healthy carbohydrate metabolism. Flax seeds are also a great source both soluble and insoluble fiber which can help promote the feeling of fullness as well as better digestive health. 7
- Yogurt – Yogurt is a very healthy food for those who are not allergic to dairy. In fact, yogurt is one of the secrets that French women use for weight control. Yogurt is rich in calcium, protein, and b vitamins. 8 Yogurt also boosts the immune system and curbs your hunger. 8 Look for organic yogurts with lower levels of fat and sugar.
More tips for success:
- Consider taking our Legendary Phytogenic Mineral Formula. Why? This supplement provides essential plant-based minerals and elements, giving you optimal nutrition while you are on any weight loss program.
- Consider taking our Liquid Chromium Picolinate. Why? Chromium has been shown to help control blood sugars and boost metabolism.
- Choose organic foods whenever possible to help increase your nutrient intake.
- Prepare your meals from whole foods if you have time, instead of buying processed foods.
- Exercise moderately for 30 minutes 3-5 times per week.
- Eat 3-5 smaller meals daily instead of larger meals, and don’t skip breakfast.
- Is Wild Salmon a Weight-Loss Superfood? Janet Lachapelle EzineArticles.com.
- 10 great health foods for eating well. MayoClinic.com.
- Top 10 Cholesterol-Fighting Foods. Paula Rasich. Prevention.com.
- Blueberries May Banish Belly Fat. Jennifer Warner. MedicineNet.com.
- Antioxidant-Loaded Fruits. Jeanie Lerche Davis. MedicineNet.com.
- Avocado and Weight Loss. Dean Tornabene’s LookCut.
- 6 Whole Grains for Weight Loss. Sophie Pachella. YourTotalHealth – A service of NBC and iVillage.
- French Women’s Diet Secret: Yogurt. WebMD.com.