Body-weight is something most people are conscious of, whether you are over-weight or under-weight. It defines how we feel about ourselves and it can affect our entire demeanor. According to the NIH (National Institutes of Health), an ideal body mass index is between 18.5 and 24.9. Anything below this means that a person is underweight, and anything above the range indicates that the person is overweight. Our weight is largely influenced by our lifestyle and by what we eat (or do not eat). If your BMI is above 25, then you may need to consider an adjustment of your lifestyle, this includes a change in your diet. If you are planning on adjusting your weight the natural way, without taking all the ‘tried and tested’ diet pills, shakes, and supplements on the market, then look at adjusting your daily diet and consider what food to eat and lose weight.
A great approach to take as you embark on your weight loss journey is to focus on natural foods that promote weight loss. It is important to bear in mind, however, that consumption is key when adding these foods to your diet: too little or too much may not offer you the desired weight loss effect and your overall health may be imbalanced. The foods below are all supported by science and with the knowledge that not all calories are created equally.
Eggs are nutrient-dense food that can help you get all the essential nutrients your body needs, especially when you are on a calorie-restricted diet. Most of the nutrients found in eggs are in the yolks. Correct consumption of eggs is vital because if too many eggs are consumed, it will raise the levels of “bad” LDL-cholesterol in some people. Eggs are considerably high in cholesterol, but they are one of the best foods to eat and lose weight. Whole eggs are high in protein and fat and give you an increased feeling of fullness for longer. They are low in calories and the dietary fats found in whole eggs slow the quick absorption of protein: this gives you the feeling of satiety. Whole eggs also contain all the essential amino acids, this means that your body can absorb the egg protein quickly and easily for maintenance and metabolism.
Some prefer eating egg whites only – this option will allow for much lower calories and saturated (bad) fat, definitely a popular option regarding weight loss. Opting for the egg white only has shown a reduction in those suffering from high blood pressure, however by not eating the yolk (or at least some of it) you will be loosing out on essential Vitamins and Minerals such as iron, vitamin B, and vitamin D. Instead of cutting the yolk out completely, rather find a happy balance in the consumption of both the yolks and whites.
Having eggs for breakfast, rather than for lunch or dinner, creates more stable blood glucose and insulin response. It also suppresses your hunger hormone: ghrelin. The correct consumption of eggs for breakfast is 2-4 eggs. Remember that if you chose to fry your eggs, use an oil that is rich in good fat, such as coconut oil – this way you stay away from unnecessary calories. The ideal option is to boil three large eggs for breakfast, that will add up to less than 240 calories, and you will automatically be eating fewer calories for the next 36 hours.
Beans and Legumes
Beans and legumes are excellent foods to eat and lose weight. Natural foods, like lentils, kidney beans, and black beans among others, are high in both protein and fiber. The fiber will also promote a happy gut and good gut bacteria: all essential for a healthy body. These two nutrients have been shown to lead to satiety and contain some resistant starch. Beans and legumes are essential weight-loss foods because they promote the burning of fats and calories. It is the range of essential amino acids found in these naturally occurring foods that promote lesser consumption of calories and fats. Studies have shown that those who consumed 3 cups a week of beans and legumes, lost a considerable amount of weight, especially belly fat. Regular consumption of black beans, kidney beans, and other legumes directs the fat away from the body’s waistline and have shown to been highly beneficial in regulating blood sugar and insulin levels.
The correct consumption of beans and legumes is important. A lot of people experience difficulties in tolerating legumes, so it is important that they are prepared properly and not eaten in excess. A great suggestion to get the most health benefits from your legumes is to consume them as microgreens. Microgreens are easy to plant yourself (the whole year around) and are packed with up to 10x the nutritional benefits. You can have a handful of beans and legumes daily, but do not exceed 3 cups per week.
Below is a list of the healthiest beans and legumes to include in your diet:
- 1. Chickpeas
- 2. Lentils
- 3. Peas
- 4. Kidney Beans
- 5. Black Beans
- 6. Soybeans
- 7. Pinto Beans
- 8. Navy Beans
- 9. Peanuts
Avocados are highly valuable for appetite regulation and weight loss. Avocados are a unique fruit and are loaded with healthy fats. They are high in monosaturated oleic acid which is the same type of fat that is found in olive oil. Avocados are high in fat and fiber, this means that you will feel more satisfied for longer because fat and fiber slow down the release of food from your stomach. Eating avocados offer a healthier option for weight management and lower your risk of metabolic syndrome. The healthy fats in avocados help lower cholesterol and boost the body’s metabolism. The monosaturated fats found in avocados have the following benefits:
- They are burned at a much higher rate than any other type of fats.
- They reduce appetite and increase satiety.
- They may cause your body to burn more calories after meals.
- Studies show that they may increase the rate at which fat is burned.
Avo’s are one of my favorites, and I never seem to get enough of it. However, it is recommended to correctly consume avocados, so ½ an avocado will keep you well within bounds.
Red Chili Peppers
Slightly bizarre food to suggest for weight loss, but health experts are all in favor and advise that consuming red chili peppers may help in burning calories. Red chili peppers contain capsaicin, a substance that has been linked to appetite suppression and increases fat burning as well as pain management relating to Arthritis. Capsaicin is the substance in peppers that gives them their spiciness. The spiciness which is provided by the capsaicin helps with the process of thermogenesis. During the process of thermogenesis, your body converts fat into heat and therefore, burns fat, which results in the goal of weight loss. Another ingredient found in red chili peppers, or cayenne pepper, is dihydrocapsiate, which like capsaicin, assists in increasing metabolic rate, which is essential for weight loss.
As with any food, cayenne peppers should be included in your diet in moderation. When the correct consumption is controlled, you will experience an improvement in your overall health and reach your desired weight loss goals. Capsaicin contains anti-inflammatory and gastroprotective properties, however, consuming too much of this substance may cause stomach irritation or heartburn – so do not overdo it.
Chia seeds are one of the best sources of fiber in the world, they are also low-carb-friendly and one of the most nutritious foods one can get. Because chia seeds have high fiber content, they can absorb up to 11-12 times their weight in water, turning them into a gel-like substance and expanding in your stomach. Chia seeds come from the plant Salvia Hispanica and have proven beneficial for sustainable weight loss and reduced risk of heart disease. Chia seeds are rich in fiber, this means you will stay fuller for longer and will not overeat in the next meal. Their high fiber content also aids better digestion and bowel regularity. These tiny black seeds have a high amount of alpha-linoleic acid and omega-3 fatty acid, which lowers inflammation in the body and weight gain. Protein is considered the most effective macronutrient for weight loss that can help curb cravings: these healthy seeds are rich in protein.
The recommended intake of chia seeds is 2 tablespoons a day. They can be sprinkled in your oats, mixed in with your breakfast muesli, and added to salads, smoothies, and soups.
The Bottom Line
The old saying, “you are what you eat” remains true to this day. What you are eating will influence your overall health, both mentally and physically. If you want to lose weight, then consider changing your diet naturally to incorporate some easy to find foods. Foods that are high in fiber and protein will offer increased satiety: leaving you feeling fuller for longer and curbing those cravings. Foods rich in amino acids aid digestion and boost metabolism. Including natural foods that are high in fiber, protein, and amino acids will be a great recipe for your weight loss success. They are easy to find and not too heavy on the budget either. And always remembering to add additional quality Non GMO Supplements to your diet will insure over all body health.
Leave a comment below or share your natural weight loss experiences.
Until next time