Without a doubt one of the hardest obstacles to overcome when dieting is combating the “hunger button” or the ever persistent desire to eat. That’s why its important to focus on eating foods that will help to fill you up.
Foods that contain fiber, protein and plant based fats are the most satiating. They slow down the digestion process and the absorption of nutrients which in turn helps you feel fuller longer with no blood sugar or insulin spike.
Just like eating fruits and veggies that are high in water content can help you lose weight by curtailing your appetite, other fruits and veggies are also proven powerhouses when it comes to helping you slim down.
Many of them are also considered superfoods, (known for their ability to prevent disease, improve eyesight, build bones and keep our minds sharp).
Cruciferous veggies:
Cruciferous veggies are known for their cancer fighting properties.
Cauliflower is one of them. It’s full of phytonutrients and a great source of vitamin C and folate. To preserve the florets antioxidant power, it’s best to eat it raw or lightly steamed.
Cabbage is another cruciferous vegetable that can help with weight loss. This antioxidant rich veggie provides vitamin C and it’s a great immune booster. It can be enjoyed raw or sautéed in a pan.
Broccoli, another great cruciferous veggie provides fiber and calcium…both important to help shed pounds.
Brussels sprouts, kale, bok choy, watercress, rutabaga, collard greens are all healthy cruciferous choices.
Radishes are another great cruciferous veggies that can help with weight loss. This boldly colored vegetable is loaded with folic acid, potassium, antioxidants, along with sulfur compounds that aid with digestion and add so much zest and brightness when thinly sliced and tossed in any salad or coleslaw. They can also be eaten warmed. When you buy radishes fresh from the market they still have their leafy green tops that contain 6 times the vitamin C and more calcium than the root.
Grapefruit: Pink and red varieties provide vitamin A and lycopene a phytochemical that protects arterial walls from oxidative damage. Your heart benefits greatly when you eat grapefruit as it contains vitamin C, folic acid and potassium. Grapefruit also provides pectin a soluble fiber that helps ward off atherosclerosis. With lots of fiber, you’ll feel full longer…avoiding the “snack attack.” Researchers believe that the chemical properties of grapefruit reduce insulin levels and encourage weight loss. Look for specimens that are heavy for their size that way you can be sure they are full of juice.
Leafy greens: Kale, spinach, Swiss chard and collards are all great leafy green choices because of their high fiber content (great for increasing your food intake without the added calories). Dark leafy greens provide plenty of iron. They also provide calcium for healthy bones and teeth. Lettuce is a great choice when you are dieting with only 60-70 calories per pound. Dark green or purple varieties (red or green leaf) are the most nutritious. Romaine provides B vitamins, folic acid and manganese that helps regulate blood sugar and is a requirement for proper immune system function. Stay clear of those heavy creamed dressings and toss your fresh lettuce with a zesty homemade vinaigrette dressing.
Spinach: Spinach is one of the healthier leafy dark greens. It seems that Popeye knew what he was singing about. Spinach is rich in folic acid, iron and vitamin K. It also contains the phytochemical lutein (protects eyes against age-related macular degeneration) as well as disease fighting antioxidants vitamin C and beta-carotene. Spinach is great for salads or lightly sautéed with other veggies like sliced mushrooms or shredded carrots and garlic and use in a savory omelet or enjoy it as a simple side-dish.
Salmon: Salmon is not only incredibly good for you and although it does not have any miracle fat burning benefits, it will keep you feeling full for many hours without heavy calories and combined with healthy eating can actually aid you in your weight loss war.
It is loaded with quality protein, healthy fats and important nutrients. Seafood in general supplies iodine a necessary nutrient for proper functioning of the thyroid. Salmon is also a rich source of important Omega-3 fatty acids that help reduce inflammation.
Black Beans: Beans are loaded with protein which boosts weight loss. They are also loaded with fiber helping us to feel full longer. Studies have shown that women who exercies regularly and ate a reduced diet that was rich in protein lost more fat and less muscle than those who ate similar diets high in carbohydrates. Black beans are a super-food that provides 15 grams of satisfying protein and do not contain the saturated fat that is found in other protein sources such as red meat.
Sweet Potatoes: Once again this spud is rich with fiber helping to promote weight loss. Research shows that just consuming an additional 14 grams of fiber daily will help decrease food consumption by 10 percent resulting in weight loss.
“Stop Weight Loss Resistance” is a program I created that will help you move past the hurdle of weight-loss resistance. You can take off those stubborn pounds…you just need the right information.
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