If you're looking to lose weight, there are several benefits that go beyond your appearance. Some benefits of healthy weight loss include lowered blood pressure, increased mobility, and improved blood sugar levels. Here at the biostation, we want to help you achieve your health and fitness goals, so we compiled a list of foods for healthy weight loss that you can implement into your daily routine.
While there have been concerns about eggs being high in cholesterol before, it's essential to understand how the body sources it. Some experts recommend about seven to 12 eggs a week, but those with high cholesterol should monitor their intake. Aside from the concerns of eggs, there are a few advantages of incorporating eggs into your diet for healthy weight loss. One reason is they're dense in nutrients, especially the yolks — they have vitamin D. The egg whites can also provide four to six grams of protein. The high proteins and fats can help you feel full.
When you're focused on losing weight, that doesn't mean you have to forego delicious dessert. Choosing a piece or two of dark chocolate rather than milk chocolate can help control your appetite. Dark chocolate can help reduce your hunger hormone, which is ghrelin. Cocoa flavonols can help regulate your blood sugar, helping to reduce the chances of a crash later, leading you to eat more or unhealthy options.
Whip up a bowl of oatmeal for breakfast to help maintain your healthy weight loss journey while still eating something delicious. A bowl of oatmeal compared to an oat-based cereal may help you feel more full because the oatmeal has more fiber and protein with fewer sugars than the cereal, despite having equivalent calories. The oats fill you up, leaving you with increased satisfaction with your meal. Feeling pleased after your meal can reduce your hunger hormones and the urge to overindulge. Additionally, oatmeal contains beta-glucan, which can promote weight loss.
Beans and Chickpeas
If you're focused on losing weight while also on a budget, beans can be a great and inexpensive source of protein and fiber. They can also make you feel full longer, reducing your urge to eat more. Another healthy protein source is chickpeas, which is a legume. While packed with protein, chickpeas are also plant-based with folate, iron, and fiber. Additionally, lentils and peas fall into this category because they're full of protein and can increase that satisfying full feeling after eating. These items all contain the same soluble fiber that's in oatmeal, helping slow digestion and absorption.
Pumpkin puree has more fiber than quinoa, which helps you feel full, and more potassium than a banana. Not only is pumpkin puree low in calories, but it's rich in antioxidants with vitamins and minerals. If you've ever wondered how pumpkins get their naturally bright orange colors, it's due to the beta-carotene that the body uses to get vitamin A. Additionally, you can consume pumpkin, not in the puree form, more than other carbs, such as potatoes, and still get fewer calories.
Avocados are the perfect fruit if you're searching for one that can provide beneficial fats and fiber. The high fiber in avocados can encourage a healthy metabolism while reducing your appetite, lowering high blood pressure, and decreasing high cholesterol. Although avocados are high in carbohydrates, these fruits are keto-friendly. Consider adding an avocado to a delicious salad or having some guacamole to enjoy the protein and fiber.
You can have salmon for a low-calorie lunch or dinner. Salmon can help decrease your appetite because it's rich in omega-3 fatty acids, protein, vitamin B, and potassium. It also helps increase your metabolism temporarily and helps reduce belly fat. You may get more or fewer calories, depending on the type of salmon you get. For example, farm salmon has more calories than wild salmon, although not by much.
Dark, Leafy Greens
Due to the high water content and fiber, dark, leafy greens — like spinach and kale — can leave you feeling full for longer. You can eat these greens without increasing your hunger, even though it provides only a few calories. Leafy greens contain the plant compound thylakoids, which helps you feel satisfied with your meal. Another reason to add these vegetables to your diet, besides being foods for healthy weight loss, is that it's also a calcium source, which can help improve your teeth and bones.
Yogurt and Berries
Yogurt and berries can make a great breakfast or snack item while helping with healthy weight loss. Yogurt is high in protein and is a good source of probiotics and calcium. To help with your hunger management, berries have high fiber, which makes them a tasty snack by themselves, but paired with yogurt, it's double the impact. You can also add berries to your oatmeal for another increasingly satisfying meal. Consider raspberries as your fruit of choice because they're packed with protein, antioxidant polyphenols, and vitamins.
You can have skinless chicken breast for lunch or dinner with delicious sides of fruits, vegetables, and whole grains for a well-balanced meal. Chicken breasts are higher in protein and iron with less saturated fats, which may cause inflammation, than other meats. Choosing the breast over alternative cuts, such as thighs, drumsticks, and wings, can help you maintain your muscle mass and improve your body's recovery, especially after exercising. You may also try a few other lean types of meat, like canned tuna, turkey, or grass-fed beef.
Contact us if you have questions about yummy and good foods you can consume for healthy weight loss. Our team of experts can help you find the right foods and meal preparation ideas that fit into your biostation treatments. Drop by one of our stations in South Florida to learn more about our services and begin your journey into healing your body naturally. Remote consultations are available if you aren't near one of our offices.