Summer is around the corner and everyone knows what that means: summer bods. It’s almost time to put away the baggy sweatshirts and sweatpants and replace them with bikinis and shorts.
It’s easy to pick up a fad diet, but that isn’t always the healthiest and can lead to binging.
College student Dara Brandenberg has been trying to change her diet to shed a couple of pounds. Brandenburgh said, “For about five months now, I haven’t eaten cheese and since last semester, I’ve lost 20 pounds, and it has a lot to do with what’s in my diet and working out.”
There are plenty of good nutritious foods that will help aid weight loss. DISCLAIMER: This is not a diet and before doing anything, it’s best to consult with a doctor. However, these foods will provide energy, vitamins and everything the body needs to function properly throughout the day.
A carton of eggs bought from Market 32. Photo taken by Sophia DeVito.
Instead of having a bagel or bacon for breakfast, replace it with a whole egg. They are high in protein and fat and can be cooked many different ways. Another thing about eggs is they are satisfying, so they can suppress appetite.
“Almost every morning I try to have scrambled eggs for breakfast. It’s my go-to. I like to add in peppers and onions as well for some texture,” Brandenberg added.
2. Cruciferous Veggies
These types of vegetables include brussel sprouts, cauliflower, broccoli and cabbage. They are all very low in calories, but high in fiber so they keep the belly full longer. These veggies also contain cancer-fighting substances.
3. Leafy Greens
Leafy greens include kale, spinach, collard greens and a few others. Greens like this are really high in antioxidants and vitamins. Eating these greens is a good way to increase the volume of the food intake without increasing the calories all too much. If the flavors are too strong to eat at first, try blending them in a smoothie with frozen mango or banana. Dr. Michael Murray, N.D., a naturopathic physician, who has written more than 40 books to educate on health said these foods improve health in a number of ways. He mentions in an article, Simply Increasing the Intake of Green Leafy Vegetables Promotes Weight Loss, that “green leafy vegetables contain compounds known as thylakoids that trigger satiety signals in humans to help people regulate food intake, prevent weight gain and promote weight loss.”
4. Cottage Cheese
It might sound weird, but cottage cheese is high in protein, which makes it filling. Dairy products aren’t for everyone and some studies show that humans should not consume them, but for those who do, give this a try. Cottage cheese is high in calcium and can aid in fat burning.
5. Apple Cider Vinegar (ACV)
This obviously is not a food; however it works great for weight loss. It can be used as a salad dressing or diluted with water as a morning drink. Having ACV with a high-carb meal decreases calorie intake throughout the day. Because it has become so popular, it can be purchased at almost any grocery store.
In a 12-week study done by Healthline, 91 obese individuals ate half a grapefruit before their meals and they lost 3.5 pounds. Grapefruit can reduce calorie intake during meals.
7. Chia Seeds
The chia seeds that I buy. Photo taken by Sophia DeVito.
Chia seeds are tiny, but packed with so many nutrients. These black seeds are low-carb, so they are good for weight loss and packed with fiber. Chia seeds absorb liquid because of their fiber content, so they expand in the stomach, becoming almost gelatinous. Whole chia seeds can cause a reduce in appetite as well. The seeds contain no flavor and are perfect added to yogurt, cereal, oatmeal, smoothies, etc.
These foods are just a few of the many that can promote weight loss. However, they should be eaten in conjunction with a healthy diet, as well as daily workouts. Give them a try and see what works best for your body.