November 21st, 2015 5:23pm
This list are foods that are great to substitute for ones you may be eating now that are contributing to you being unfit. But even though these are “super” foods, it doesn’t mean that you can eat them without restriction. One of the common mistakes people make when they begin exchanging healthier foods for unhealthy is piling their plates with these foods, because “they’re healthy”. Moderation is still essential. Also, these foods do not magically make you lose weight. Obtaining and maintianing a healthy, fit weight is more a matter of state of mind than state of body. However, these foods can be helpful.
So with that said, here they are:
An apple a day can keep weight gain at bay. It is dense and filling. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. Make sure they are organic.
This particular green has been rather popular lately, and for good reason. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium.
All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.
Lentils may help flatten your belly. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.
These are chewy, tart berries which can curb hunger more than almost any other fruit. An added bonus: they contain 18 amino acids, which make them a surprising source of protein. Snack on them mid-afternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon.
Not only do fish fats keep your heart healthy, but they can also help to shrink your waist. Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat. And the more muscle you have, the more calories your body burns. Avoid farm raised salmon.
Swap plain noodles for this hearty variety. Buckwheat is high in fiber and, unlike most carbs, it contains a significant amount of protein, so it's harder to overeat buckwheat pasta than the regular stuff.
Generally speaking, all berries are good for you, but those with a blue hue are among the best since they have the highest antioxidant level of all commonly consumed fruit. They also deliver 3.6 grams of fiber per cup.
Pomegranate seeds, better than the juice, in addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet.
A compound in chili peppers called capsaicin has a thermogenic effect, meaning it can cause the body to burn extra calories for 20 minutes after you eat the pepper.
Tzatziki is a Greek sauce made of strained yogurt mixed with cucumbers, garlic, salt, olive oil, sometimes lemon juice, and dill, mint, or parsley. Tzatziki is always served cold. This tends to be low in calories and the yogurt provides helpful good bacteria which aids in digestion and metabolism.
Prounounced Keenwah, this whole grain can help curb hunger. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours.
A staple in French cooking, you can use this herb in place of salt in marinades and salad dressings. Plus, tarragon lends a sweet, licorice-like flavor to bland foods.
Although it is high in fat and therefore calories, the heart-healthy monosaturated fat actually helps cut hunger and fills you up more quickly than some other lower calorie foods that you tend to keep eating.
Medium Chain Triglycerides, for example coconut oil, are not metabolized through the digestion process like other fats (specifically the Long Chain variety that make up most of our diets). Instead, MCTs are taken straight to the liver where they act very similar to carbohydrates, providing instant — and well sustained — energy. Human studies have shown the ability of MCT oil to enhance thermogenesis (fat burning) as well as increasing metabolism.
© Dr. Charles F. Glassman, CoachMD