We all get stuck in ruts with our diets, but with the new year, it’s time to take stock and decide if our foods are helping us meet our nutritional and weight-loss goals. If you are eating for health and weight loss, try (or reintroduce) these 10 satisying foods to your diet. Whether these foods are rich in fiber, high in protein, or contain substances to help boost metabolism or burn belly fat, when you pair them with an exercise program like the BeFit 30 Day Fat Burn you will find those numbers on the scale start to drop.
Lentils and Beans
The protein and fiber in legumes and beans fill you up and keep you feeling full for a long time, which means fewer trips to the fridge or pantry to search for snacks. You can find steamed, ready-to-use lentils at stores like Trader Joe’s. Also try black beans, garbanzo beans, and kidney beans.
Cottage cheese is high in protein, plus the high calcium content found in dairy products has been shown to help you burn belly fat.
You may have been hearing about the grapefruit diet for some time. This old diet is not new and has many variations, but what it comes down to is that grapefruit does have some weight-loss benefits. It lowers insulin levels so that you store less sugar as fat. It is high in fiber, and this low-calorie food is a negative-calorie food, which means that it takes more calories to digest it than are contained in the fruit. Eating grapefruit with every meal will get old, though, so just include grapefruit as one part of your overall balanced diet.
Apple Cider Vinegar
Apple cider vinegar can aid in weight loss in small amounts (1-2 TBSP) and help lower blood sugar levels and insulin levels. One TBSP (15 ml) offers zero carbs and only 3 calories. Studies have shown it can help suppress appetite and burn fat while reducing storage of fat. So toss it in salad dressings and other recipes each day to get its benefits.
You might be trying to stay away from carbs, but you might make an exception for oatmeal. Fiber-rich oats can help you feel full, and they contain something called resistant starch, which is a healthy carb that can boost your metabolism and burn fat.
Eggs are egg-ceptionally nutrient-dense foods that are very filling, mostly because of their high protein content, which also boosts metabolism. One egg only weighs in at 78 calories. If you have been tossing the yolks in fear of fat, keep in mind that the yolk contains a fat-fighting nutrient called choline. Hard-boil them and have them ready to eat or toss in salads. You can also scramble them with a generous amount of vegetables for a nutritional boost. Onions, tomatoes, asparagus, spinach, mushrooms, or any leftover veggies from last night’s dinner taste great with eggs. You can also top them with this next super food: avocado.
Don’t run from these fruits due to their fat content. They are full of the right kind of healthy fats—monounsaturated fats—fiber, and protein. Eating a quarter to one half of avocado can help melt belly fat.
Salmon is also rich in monounsaturated fats and protein. Tuna is another lean fish that contains healthy fats. Replacing fatty red meats with lean fish can help reduce calorie intake and lead to weight loss.
If you are still looking for more fiber in your diet, turn to pears, but be sure to eat the skin. One medium pear with skin packs 5 grams of fiber. Pears also contain phytonutrients called flavonoids and may help improve insulin sensitivity and reduce risk for type 2 diabetes. The sugars in pears are slowly released, so you do not get a sharp spike in blood sugar. The Academy of Nutrition and Dietetics recommends eating pears and other fruits with a low glycemic index to help you reach and maintain a healthy weight.
Brewed green tea (not sweetened bottled versions) and green tea supplements boost metabolism by as much as 4% in a 24-hour period and help reduce appetite while reducing insulin spikes and preventing fat storage. Drinking three to five cups per day can help burn an extra 70 calories a day. If that seems small, keep in mind that that adds up to 7 pounds a year just by making this one dietary change.
Your new foods won’t do you well if you are not pairing them with an overall healthful diet. You should be avoiding processed foods and beverages with added sugars and refined grains. One long-term diet that helps with weight loss and maintaining a healthy weight is the heart-healthy Dash Method of eating. For a new you, try this diet while including the above 10 foods in your quest for eating for health and weight loss.