Eating to Support Weight Loss

Last year on the Onto Orthopedics blog we shared an article to offer information regarding, 'Which Foods Work Best for Weight Loss'. With this article we wanted to highlight certain foods that are great for aiding weight loss efforts and for maintaining a healthy body weight. We also discussed how these foods can work to improve other aspects of your health and wellness! 

Today we would like to revisit this topic and explore the benefits of some more foods that are useful for weight loss. Including ample amounts of these foods in your diet can not only help you to lose weight, but also boost your health in other ways too! 

Choosing to improve your diet with the addition of certain foods is one of the best things that you can do for your all-round health, and is certainly something that we advocate at Onto Orthopedics! When you protect your body by including adequate amounts of the good things that your body needs and craves, then you may become less prone to poor health. Your immune system can be enhanced and your energy levels can become more consistent.

When you choose to eat healthy options instead of foods that have been processed and refined, then you will begin to replace the bad with the good and work towards optimum health!

So, what are three different types of food that can seriously help you to lose weight and improve your health?

Leafy Greens

Leafy greens such as spinach, Swiss chard, kale, and collard greens are fantastic for weight loss for several reasons. First of all, they are low in calories and low in carbohydrates. Furthermore, they are high in fiber which is great for weight loss because it aids the digestive process and leaves you feeling full for longer.

Several studies have shown that adding more fiber to your diet can aid in long-lasting weight loss. The interesting thing about fiber is that it is a carbohydrate that isn't easily digested by the body. This means that it will pass through your system without causing your blood sugar to rise. Steady blood sugar levels are not only conducive to more consistent energy levels, but also for a more consistent mood, which can help to reduce food cravings!

Adding leafy greens to your meals is a great way to satiate yourself without piling on the pounds. Try adding a portion to both your lunch and your dinner option - as well as aiming to snack on some throughout the day!

Cruciferous Vegetables

Cruciferous vegetables such as Brussels sprouts, cabbage, cauliflower and broccoli are quite filling and are high in fiber. Vegetables in this category are also rich in protein, which when combined with fiber is the perfect weight loss tool! 

Adding a portion of one or more cruciferous vegetables to each meal is a low calorie way of making each meal more substantial. If you are not enthusiastic about the flavour then you can try adding a drizzle of olive oil and a dash of salt. You may also try cooking them in different ways as you may find that you prefer the taste and texture if they are sautéed as opposed to boiled. 

Legumes

Legumes such as beans, chickpeas and lentils are great for weight loss and the chances are that you are not eating enough of them!

Legumes are an abundant source of protein and fiber, not to mention vitamins, minerals and various antioxidants! They are also slow-burning carbohydrates, which means that it takes longer for the body to break them down. This is useful for keeping blood sugar levels steady.

A study published in the British Journal of Nutrition demonstrated that legumes can be effective in reducing fat from around the waistline. This means that not only are legumes great for helping you to keep the weight off due to the aforementioned benefits, but also that they can help to eliminate existing fat from this troublesome area!

As an added bonus, studies have shown that including more legumes in your diet can lower your risk of developing type 2 diabetes.

Keeping Weight Off

Embracing a healthy diet is such a positive thing to do, both for your physical health and your mental health. Once you have achieved your weight loss goals by adjusting your diet and increasing the amount of exercise that you are engaging in, then the next step is to make sure that you keep the weight off.

This is certainly achievable when you continue to include the weight loss foods that we have mentioned in this article in your diet! Varying the foods that you choose to consume will help you to make sure that you are getting the full range of vitamins, minerals and other nutrients whilst also keeping your diet interesting!

References

1) http://www.rd.com/health/diet-weight-loss/eat-beans-lose-weight/

2) http://www.shape.com/healthy-eating/diet-tips/10-best-leafy-greens