Why do weight loss diets always focus on the foods you can’t eat? Surely being told certain foods are forbidden will only make you want them more. However, not only are some foods beneficial to your wellbeing, but eating them can actually help you lessen your love handles, banish your belly fat and minimise your muffin top.
First and foremost, you need to step away from the salt shaker (I know we said we wouldn’t do the “should not” foods, but this one is quite important, bear with). According to Keri Glassman, RD, author of The New You and Improved Diet: 8 Rules to Lose Weight and Change Your Life Forever, ‘High levels of sodium cause excess fluid retention, which is when your body holds on to too much liquid, making you look puffy all over. Even if you’re eating healthy, you may still be getting added salt from foods you wouldn’t think of, like cottage cheese and olives.’
Once you’ve got your salt in control, you need to check on your stress levels, and start some deep-breathing exercises to get that stress in check. ‘Paying attention to stress is critical to overall health, including a flat belly,’ Glassman asserts. ‘The more stress you have, the less able you are to make empowered food choices and the more cortisol you have raging through your system. Cortisol causes food cravings. Studies have shown that overweight people gain even more weight with more stress.’
Ok, now we’ve covered those two vital areas, let’s take a look at the amazing foods that can help you lose weight:
Avocado: Glassman notes, ‘Avocados are rich in monounsaturated fats, which have been shown to reduce belly fat, and fibre, leaving you feeling satiated.’ Just make sure you stick to a ¼ avocado at a time in order to lose weight.
Nuts: Again, the key to the weight loss benefits of nuts is monounsaturated fat, but nuts are also rich in omega-3 fatty acids, which reduce fat as well.
Green tea: ‘Green tea is rich in antioxidants called catechins, which may trigger weight loss by stimulating the body to burn calories and decrease body fat,’ Glassman explains.
Yoghurt: Glassman notes, ‘Research has shown that people who consume plenty of low-fat dairy products are able to lose more weight than those who don’t.’
Berries: You’ll find a great deal of vitamin C in all berries, but the major players are strawberries, blackberries and raspberries. These fresh little fruits can help to relieve stress which, as we’ve now covered, can be crucial in weight management.
Water: ‘People often think they’re hungry when they’re just dehydrated,’ Glassman points out. ‘Water can also help you fill up before a meal. A study confirmed that having two glasses of water before eating increases satiety and cuts the calories consumed.’
Red chilli peppers: As these spicy peppers contain an antioxidant called capsaicin, they can reduce your hunger cravings.
Fatty fish: ‘Some studies have shown that eating salmon prevents weight gain,’ Glassman comments, as they are packed with omega-3 fatty acids.
Grapefruit: ‘One study found that people who ate half a grapefruit with each meal lost 3.6 pounds, while those who drank a serving of grapefruit juice three times a day lost 3.3 pounds,’ says Glassman.
Lean protein: Your body takes more time to digest and absorb lean protein, which is why it keeps you fuller than any other nutrient. According to a Purdue University study, eating lean protein like bacon, egg whites or low-fat yogurt at breakfast keeps you satisfied longer than if you were to consume it at other times of the day.
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