Diet

By selecting the right foods or correct eating plan we are able to control our body weight or nutrient uptake.  If you follow the correct eating plan you are bound to improve your physical and mental health.

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Foods for weight loss

on . Posted in Diet

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foods for weight loss
Not only do superfoods keep your mind sharp, prevent chronic diseases, improve your eyesight and build bones but new evidence also suggest that these superfoods are foods for weight loss.  These foods for weight loss not only help you get slim but can help you to stay slim too!

Foods for weight loss:

Apples:

An apple on a daily basis will help keep an increase in weight at bay. Individuals who chomped an apple before a pasta meal ate fewer calories overall compared to those whom had a different snack.   Plus, the antioxidants in apples might help prevent metabolic syndrome, a disorder marked by excess fat around your belly or even an "apple shape."They are a fantastic on-the-go low-cal snack. For that pielike treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon.  Pop in the microwave for 1 1/2 minutes.  Tastes like pudding!

Beef:

Beef sometimes has a reputation as a diet buster, but eating it may help you peel off the kilograms. Make an effort to consume local organic beef; it's healthier for you and the environment.  Grill or broil a 100g serving of sirloin; slice thinly to top a salad, or mix with veggies and scoop into a whole wheat pita.

Eggs:

Don't be afraid to enjoy eggs, yolks and all: They won't harm your heart, but they will help you trim inches.  Eat more omelettes and scrambled eggs. Vegetable frittata is a great option too. Make it on a Sunday evening, cut into slices and enjoy for Mondays breakfast.

Kale:

Long sidelined as being a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 142 kilojoules and approximately 1.3 grams of fiber, and also a hearty helping of iron and calcium.  Mix chopped raw kale into cooked butter beans. Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. Turn it into a mealtime by tossing this mixture with quinoa.

Oats:

All oats are healthy however the rolled varieties which are minimally processed have up to 5 grams of fiber per serving, which makes them probably the most filling choice. Instant oats contain 3 to 4 grams per serving. Instead of using breadcrumbs in your frikkadels add oats.

Lentils:

Lentils are a genuine belly flattener. Eating them helps in avoiding insulin spikes that can cause your body to make surplus fat, particularly in the stomach area.  There are many varieties of lentils, but red and yellow cook fastest in about 15 to 20 minutes. Add cooked lentils to pasta sauce to get a heartier dish. Their mild flavor blends right in, and because they're high in protein, you can skip meat altogether.

Goji berries:

These chewy, tart berries have got a hunger-curbing edge over other fruit: 18 amino acids, that make them an amazing source of protein. Nibble on them midafternoon to remain satisfied until dinner.   Only 146 kilojoules per tablespoon. Mix 1/4 cup of the dried berries from health food stores with 1/4 cup raisins and 1/4 cup walnuts to get a nourishing trail mix. And for dessert, pour 1/4 cup boiling water straight into a bowl with 2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat vanilla frozen yogurt.

Salmon:

Not only do fish fats keep your heart healthy, but they shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity-which helps build muscle and reduce belly fat. Plus the more muscle you've got, the more calories your system burns. Go for wild salmon; it may well contain fewer pollutants.  You don't have to do much to improve salmon's taste. Simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side.

Buckwheat Pasta:

Swap plain noodles for this particular hearty variety; you'll put on your skinny jeans in no time. Buckwheat is full of fibre and, unlike most carbs, contains protein. Those two nutrients make it very satiating, therefore it's harder to overeat buckwheat pasta as opposed to regular stuff.  Cook this pasta just like you do rice: Simmer it, covered, over low heat. For that light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions.

Blueberries:

All berries are great for you, but those that have a blue hue are probably the best of the bunch.  They've got the very best antioxidant degree of all commonly consumed fruit. Additionally they deliver 3.6 grams of fibre per cup. Rather than topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal over the top and add milk or yogurt.

Almond butter:

Adding this spread may lower bread's glycemic index a measure of a food's effect on blood sugar. Try it for something different from peanut butter. Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt for a snack. Or add a dollop to oatmeal for flavor and protein.

Pomegranate:

The juice gets all of the hype as being healthy, but pomegranate seeds deserve their very own spotlight. Not only is it loaded with folate and disease-fighting antioxidants, they're low in calories and high in fibre so they really satisfy your sweet tooth without blowing your diet. Pop the raw seeds on their own as a snack or use them in salads instead of nuts.

Chillies:

One reason to spice up any occasion: You'll fire up your metabolism. A compound in chillies called capsaicin contains a thermogenic effect, meaning it causes our bodies to burn extra calories for 20 minutes after you eat the chillies. Stuff chillies with cooked quinoa and tomatoe and onion sauce, then roast them. Roasted chillies can also be pureed and added to pasta sauces.

Yoghurt:

Dietitians often make reference to plain yogurt as being the perfect food, and for good reason:  Featuring its trifecta of carbs, protein and fat, it can prevent hunger by keeping blood sugar levels steady.  Use lowfat plain yogurt as an alternative to mayonnaise in chicken or potato salad, or top a baked potato with a bit of yoghurt and a squeeze of lemon juice. You'll save 4.7 grams of fat per tablespoon. Try to find Greek yogurt, which has more protein than other versions.

Quinoa:

Curbing hunger is as simple as piling your plate with this particular whole grain. It packs both fibre (2.6 grams per 1/2 cup) and protein, a solid nutrient combo that can help you stay satisfied for hours. Serve quinoa as an alternative to rice with stir-fries.

Sardines:

These tiny fish are often the unsung stars of the sea. They are loaded with protein and high in omega-3s, that also assist the body maintain muscle. And they are low in mercury and high in calcium, making them a sensible fish pick for women that are pregnant. Should the flavor not appeal to you, "soak them in milk for an hour; it should remove any trace of fishiness.

Tarragon:

You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Plus, tarragon lends a sweet, licorice-like flavor to bland foods.  Eat more Rub 2 tbsp dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz lowfat plain yogurt and 1 tsp Dijon mustard.

Parmesan:

Drop that rubbery lowfat cheese and buy the genuine stuff. Ladies who had one serving of whole milk or cheese daily were not as likely to gain weight over time, a study found.  Eat more grated Parmesan over roasted vegetables.

Avocado:

Do not let the fat content of the avocado (29 grams) scare you-that's what makes it a top fat loss food. The heart-healthy monounsaturated fat its full of increases satiety and it is terrific summer party food. Add avocado to your chunky cottage cheese for a creamy texture and a shot of flavor.   Avocados do contain a great deal of calories, so it's best to watch your portions.

Olive oil:

Like avocados, essential olive oil has healthy fat that increases satiety, taming your appetite.  That is hardly its only slimming feature. "Research shows it's got anti-inflammatory properties.   Chronic inflammation in the body is related to metabolic syndrome. Drizzle your salad with olive oil and you will improve the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with just a few teaspoons of olive oil, fresh basil and sautéeed garlic.