Most weight loss tips are about what you should eliminate, but restrictive diets don’t bring you long-term results. Here’s what not to give up in order to see results and feel good in your body.
It’s that time of the year when diets are trending and they take you by storm. You will be tempted to put more foods on the forbidden list, in order to lose weight faster. However, it has been proven that the best diets are those that do not force you to give up your favorite foods and that can easily become a lifestyle. Here are the foods you should NOT exclude from your diet, because they will help you reach your goals while you remain satisfied with what you eat.
Avocado
This creamy fruit sometimes gets a bad reputation because of the fat it contains. But you really need healthy fats when you’re trying to lose weight. “Each third of a medium avocado contains 3 grams of dietary fiber, along with unsaturated fatty acids, to keep you full longer and reduce inflammation in the body,” nutritionist Elizabeth Shaw tells Eating Well.
A 2019 study published in Nutrients magazine showed that those who ate avocados were less likely to gain weight during the four-year, up to 11-year study. The researchers attribute these findings to the fiber in the avocado, which helps promote the feeling of satiety, while supporting hormonal balance, an aspect that can positively affect weight and appetite.
“The only downside is that avocados don’t contain a lot of protein,” says Shaw. She suggests combining it with protein sources like beans, lentils, eggs or hemp seeds.
NUTS
They may be high in calories, but there is a lot of research that concludes that nuts are an important part of a healthy diet. “According to research, adding walnuts to a calorie-restricted diet can aid in weight loss and provide additional health benefits, such as lowering blood pressure,” says nutritionist Lauren Harris-Pincus. And other types of nuts such as almonds, pecans, cashews have similar benefits.
Include a handful of nuts as a snack throughout the day or add them to salad, oatmeal or even soups. It is important to pay attention to the quantity, however: as much as fits in your hand is enough for the whole day.
Seeds
The seeds are small but powerful in the nutrition department. Like nuts, they are known for their unsaturated fat content and also contain a lot of fiber and protein. “Chia seeds have a special quality: They can absorb over 10 times their weight in water, allowing them to swell in the digestive tract to help you feel fuller for longer,” says Harris-Pincus.
According to a 2018 review in Advances in Medical Research, results from studies of large groups of people show that dietary fiber helps reduce weight among overweight or obese adults. The seeds provide a relatively high level of fiber in small portions. According to the United States Department of Agriculture (USDA), 28 grams of chia seeds have 10 grams of fiber, and the same amount of flax seeds has 8 grams of fiber.
“For an extra 20 calories per teaspoon, you’ll get protein, fiber, omega-3 fats and prolonged satiety,” says Harris-Pincus. “Sprinkle a teaspoon or two over yogurt, oatmeal, or add to smoothies,” she says.
Potatoes
Regardless of whether you prefer white or sweet potatoes, this delicious source of carbohydrates is not your ultimate enemy. A medium potato has 151 calories and about 11% of the daily fiber requirement, according to the USDA. Sweet potatoes are full of vitamin A, and white potatoes contain potassium, an important electrolyte for blood pressure.
Both types of potatoes also contain resistant starch, a type of carbohydrate that is fermented in the colon, according to a study published in the Journal of the Academy of Nutrition and Dietetics, which showed that cooked, then cooled potatoes have significantly more resistant starch than when they are consumed immediately after cooking. Once in the gut, resistant starch leads to better food satisfaction and lower caloric intake, according to a 2020 study.
fruits
There was a time when it was trendy to say that fruit makes you fat, because of the sugar content. However, many fruits are an excellent source of fiber and antioxidants that protect you against chronic diseases.
Bananas contain resistant starch, which means it helps control weight. A 2020 nutrient review found evidence that increased fruit intake contributes to weight loss in women. The secret is to consume them whole rather than in the form of juice.
Whole grains
Whole grains are another excellent source of fiber. “Research shows that those who ate more whole grains were less likely to gain weight,” says Shaw. And here we are also talking about foods such as whole wheat bread, brown rice and whole wheat pasta – don’t feel pressured to eliminate them if you like them.
Shaw recommends eating a variety of whole grains, such as farro, brown rice, quinoa and oats, to get the full benefits.
Desert
You read that right: you can eat dessert and still achieve your weight loss goals. Avoiding dessert at all costs is a habit that you will not be able to sustain in the long term and that was born from the diet culture. Restricting the foods you love the most will probably cause intense cravings that lead to excesses and overeating. This causes guilt, which then leads to more restrictions and the cycle continues. Instead, eat your favorite dessert from time to time, enjoy it and move on guilt-free. Just set some healthy limits. Small amounts are key. Also, it is a good idea to prepare your dessert at home, instead of buying it from the supermarket.
Photo: Instagram/@isabelgoulart
2024-01-25 07:54:45
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