Most
individuals have a good idea what they need to do to lose weight, but have
difficulty identifying which foods to eat and when to eat them. Certain foods
can provide different nutritional and weight loss benefits, and knowing when to
eat these foods can help boost your weight loss progress. But beware: choosing
pre-packaged food items that are advertised as “low-calorie” or “fat-free” can
leaving you feeling unsatisfied throughout the day, leading to unnecessary
late-night noshing. Including real, whole, fresh foods into your daily routine
can not only help you shed belly-fat, but also make the journey feel less like
dieting and more like living well. After all, losing weight shouldn’t involve
starving.
Incorporating these 10 foods for weight loss
at specific times of the day can help boost your weight loss efforts.
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Breakfast
Sprouted Grain Bread
The difference between sprouted grain bread and regular
whole wheat bread is seen in the nutritional content. Sprouted grain bread
contains less carbohydrates, which is beneficial for those trying a
reduced-carb approach to their weight loss. It is also higher in protein which
can help keep you feeling more satisfied after breakfast, and the increased
nutritional content helps your body digest it better.
Whole Eggs
Despite previous studies warning against the consumption of
whole eggs, new research shows that the choline found in eggs can help in
weight loss. Choline helps speed up lipolysis, meaning it increases your body’s
ability to burn off fat. Our typical American diet usually only provides about
300 mg of choline a day, which is below the recommended 425mg for women and
550mg for men. One egg contains over 100mg of choline, and since it’s only
between 75-80 calories, it’s one of the highest sources of choline without
going over your daily calorie budget. When shopping for eggs, make sure you buy
organic or hen-friendly eggs to make sure you’re also helping out the planet
while whittling your waist-line.
Mid-Morning Snack
Chia seeds
This tiny seed is in fact a nutritional powerhouse. Its
weight loss benefits lies in its fiber content. 1 tablespoon of chia seeds
packs 10g of dietary fiber which helps regulate your digestion and swells upon
hitting your stomach, making you feel fuller on fewer calories. Plus, the omega-3
content of chia seeds helps fight depression, making you less likely to eat
when stressed.
Dragonfruit
Dragonfruit is a delicious way to satisfy your sweet tooth
without the extra calories. One cup of this fun cactus-looking fruit contains
only 80 calories and is full of B vitamins that help with carbohydrate
metabolism. It is also full of fiber, a key nutrient involved satiety.
Lunch
Chayote
Want to avoid late afternoon bloating? Include chayote in
your lunch. Chayote is high in potassium which helps remove the excess water
from your body through increased urination. Low in calories and high in fiber,
this versatile vegetable can be thrown in a salad or tossed in a stir-fry.
Never tried chayote before? It has a taste that has been described between an
apple and a cucumber, and has a light and crisp texture.
Tempeh
Move over tofu! Tempeh is an amazing way to get out of your
grilled-chicken rut and add low-cholesterol protein to your lunch. Made of
fermented soybeans, it contains enzymes that help pre-digest carbs, protein,
and fat, making its nutrients more readily absorbed by your body.
Afternoon Snack
Hummus + Sliced Bell Peppers
Hummus has become a common item in grocery stores and you
can find it served as a dip at most parties. But did you know what those who
eat hummus have waistlines that are 8 percent smaller than those who don’t? A
study published in the Journal of Nutrition and Food Sciences found that the
slow-digesting carbohydrates, high fiber content, and belly-filling protein not
only make hummus the perfect snack, but also makes you 53 percent less likely
to be obese. Pairing hummus with bell peppers adds a crunchy, flavorful taste
without the added calories, fat, or cholesterol.
Dinner
Spaghetti Squash
For those looking to eat less carbohydrates at night,
spaghetti squash could be the answer to your pasta cravings. Compared to a cup
of cooked pasta (which clocks in at around 220 calories), one cup of spaghetti
squash is only about 42 calories and contains belly-filling fiber and
potassium, which can help beat the belly bloat. It’s the perfect substitution
for noodles that your entire family can enjoy!
Cherry Juice
The weight loss benefits of tart cherry juice lie not in its
ability to burn fat, but in its ability to help you get more sleep. A recent
study published in Experimental Biology showed that drinking tart cherry juice
can help you get up to 90 more minutes of restful sleep per night. Sleep is an
important tool in weight loss, as when you don’t get enough, your brain’s
reward center is boosted, causing you to give in to food cravings. In fact, a
study in the American Journal of Clinical Nutrition found that late-night,
high-carbohydrate snacking increases in those who do not get enough sleep,
which can lead to unwanted weight gain.
Before Any Meal
Tomato
A recent study published in the International Journal of
Food Science Nutrition found that eating tomatoes before a meal can help you
feel fuller, faster. Because of their moisture content and low calorie content,
they are a great way to help you feel more satisfied after every meal. Plus,
the flavonoids, phenolic compounds, and vitamins that are present in tomatoes
have also been found to help regulate your hunger hormones and give a slight
metabolism boost.
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