Whole Foods To Keep the Weight Off
By Hiranmayii Awli Mohanan
Losing weight is something most of us have struggled with at some point in our lives. Let’s be real, it’s a challenge. If you’ve embarked on the weight loss journey for some time now but find that the weighing scale isn’t budging, it’s perhaps time to look into your diet. After all, losing weight is predominantly attributed to what we eat or consume. Each of the whole foods we have listed below has been attributed to weight loss in one way or another. Learn more about why you should be adding them to your diet.
# CHIA SEEDS
Chia seeds, the staple of the ancient Aztec diet have gained much popularity for its nutrition profile of late. From boosting metabolic rates, digestive health, to adding good fats, chia seeds make an excellent addition to your weight loss diet. Every 100 grams of chia seeds possess 16.5 grams of protein, 34.4 grams of dietary fibres, 7.7 milligrams of iron and 335 milligrams of magnesium. Simply put, this seed variant is low-carb and one of the best sources of fibre in the world.
# APPLE CIDER VINEGAR
Cult favourite, apple cider vinegar (ACV) has stood the test of time simply because of its powerful results for weight loss. It has been used as condiments like salad dressing or vinaigrette while some dilute it in water and drink it as is. To reap ACV’s benefit in weight loss, drink it before having high-carb meals like nasi lemak or biryani. It keeps you fuller and prevents overeating.
Nuts are the ultimate health food. They are high in protein, rich in healthy fats, and low in simple carbohydrates which inadvertently prompts your body to burn excess fat and shed extra pounds. Nuts are high in fat, but bear in mind that they’re healthy and not as fattening as you would think. We love the versatility of nuts — a great snack, can be added to a salad and your favourite smoothie. When eating nuts for weight loss, remember to keep calories in mind and not binge on these like they’re popcorn. Nuts are energy-dense, which means they pack a lot of nutrients into a relatively small size.
Do you find yourself craving something sweet in between meals? Fruits and their natural sugars are perhaps the best way to quell a sweet tooth. Besides being endowed with a healthy form of sugar, fruits are rich in vitamins, minerals, fibre and micronutrients and they work in favour of those on diet. They keep you full longer, thus preventing you from snacking. Fruits contain less sugar than others so get your serving of an apple, antioxidant-full blueberries and strawberries or peaches and lemons.
# WHOLE EGGS
While eggs were feared to be full of ‘bad’ LDL-cholesterol- rich, studies have evidently proved that they are low in calories and rich in other nutrients like protein, which can help with losing weight over time. Vastly underrated, whole eggs are nutrient-packed and aid you when you’re on a calorie-restricted diet.
# LEAFY GREENS
Needless to say, leafy greens (and the greener they are the better) are one of the nutrient-rich and weight loss- friendly foods. Examples of leafy greens are kale, spinach, collards, Swiss chards and a few others. Often regarded as the powerhouses of nutrition and low in calories, they are loaded with essential vitamins, minerals and fibres to stabilise hunger and lose weight. By loading up on leafy greens you can increase the intake volume without taking on more calories.
Salmon and other fatty fishes are wonderful sources of protein which can help maintain muscle mass. Salmon is also packed with omega-3 fatty acids, which have been shown to help reduce inflammation, healthy fats and various important nutrients like iodine. Iodine, found in seafood, promotes proper thyroid function which boosts optimal metabolic function. Inherently delicious, you can cook salmon in any manner and it’ll turn out tantalising on the taste buds.
# WHOLE GRAINS
Yes, there have been longstanding debates on the benefits of whole grains but one thing is for sure, it’s considered far superior to refined grains. Whole grains that you want to incorporate in your weight loss diet include the likes of brown rice, whole oats, unhulled barley and quinoa to name a few. Oats, for example, are inherently enriched with beta- glucans — soluble fibres that keep you satiated and improve metabolic health. Bear in mind that sometimes, food that are labelled whole grains are highly-processed junk and can be fattening. So, if you’re on a low-carb diet, it’s best to stay away from grains as they can be high in carbs.