The following foods not only help your body to lose weight but also increase your overall health, which is why they are wise choices for you all of the time, not only when you are on a diet. Some of these should come as no surprise, yet others may be news to you as they were to me.
If your craving something sweet, choose fruit. It�s natures candy and just might satisfy your sweet tooth. Choose a variety of fruits in an array of colors. Also choose all varieties of fruit.
Citrus fruits should be consumed daily as they are high in vitamin C. They also burn fat and naturally lower cholesterol.
Berries are thought to be the healthiest of fruits. They are loaded with antioxidants and fiber. They are great by themselves or mixed into a fruit salad or smoothie.
This should be a no brainer. Vegetables provide nutrients that our bodies need to survive. You should be eating 5 or more servings per day. Don�t forget about spinach. 2 cups of chopped raw spinach has only 13 calories and is loaded with vitamins, folic acid, beta-carotene, protein, and lutein (a potent anti-oxidant.)
Wholegrain breads and cereals provide you with complex carbs and healthy fiber. It is important for your body to have both to work right. To maintain a healthy, balanced diet, about 50 percent of your caloric intake should come from carbohydrates (remember there are good carbs and bad carbs).
We need some fat, experts say one third of your calories should be from fat, because (healthy) fat gives you energy, helps with tissue repair, and transports Vitamins A, D, E and K around your body.
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Olive Oil is a monounsaturated fat. It’s healthier to use than low-fat salad dressings and cooking oil…but remember a little goes a long way.
Nuts and Seeds
Another form of healthy fat �. Nuts and seeds (the ones without added salt and oil) provide protein, healthy fats, fiber, minerals and vitamins.
Peanut Butter is one of those controversial foods yet if you choose one that’s natural and sugar-free with no added oil it can be as beneficial as plain nuts. It�s a great snack addition to curb cravings and tide you over between meals, especially if you add it to something like celery sticks.
Garlic has a protective quality that helps reduce fatty deposits. It also acts as a natural antibiotic, boosting our immune systems and lowering blood pressure and cholesterol.
Beans and Legumes
Beans and legumes help you feel full for a longer period of time. They are also an extremely healthy source of protein, fiber, iron and folate.
Soybeans contain lecithin which helps prevent fat from forming and also helps to break down fatty deposits. Eat soybeans a couple of times a week to help your body fight and block fat from forming and building up.
Our bodies need protein and one of the best sources for protein comes from meat (not that there aren’t other sources if you decide meat isn’t right for you). You should try to stay away from high fat meats.
Fish is low in fat, high in protein and also contains omega 3 fatty acids. Omega 3 is one of the main building blocks in our cells and helps to lower blood pressure. Replacing other meats with fish will not only save on calories but also helps to heal the damages done to your cells from a poor diet. Many people don’t realize it is recommended that we eat fish at least three times per week.
Whole oats contain b-glucan that helps reduce the risk of coronary heart disease. They also contain soluble fiber, which helps lower cholesterol and stabilize blood sugar. Oatmeal is a great breakfast option as it is a great source for fiber and complex carbohydrates.
Low Fat Dairy
Calcium is an important part of our diets for strong, healthy bones. You can find great amounts of calcium and protein in dairy products, but of course we can do without the saturated fat that also comes in “regular” dairy products.
Low-fat milk and cheese contains all of the same calcium and protein without all of the saturated fat. Check low-fat salad dressing labels to make sure they don’t have added sugar.
Eggs are vitamin packed and rich in protein. They are also extremely easy to prepare-just be careful what you put on them or in them. Hard-boiled is the healthiest form.
All of these foods contain many of the vitamins and nutrients that we need to keep our bodies performing in tip-top shape while also helping us to lose weight.
Eat a variety of different foods and in different combinations so your body gets all of the benefits from each type of food that you consume. For example: If you eat a banana and an apple each day, but no other fruits, you won’t reap the benefits of berries or citrus fruits. Also, you may grow tired of the taste which could lead you to stop eating the fruits all together or increase the chances of you binging on other sweet foods.
Its Your Body . . . Your Life . . . Your Choice
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Information on this site is provided for informational purposes only and is not meant to substitute for the advice provided by your own physician or dietitian. Seek the advice of a physician before beginning any weight loss program.