Healthy and gradual weight loss can be achieved through a wholesome diet.
These superfoods will make you feel full and energized – making you less likely to overeat.
Spinach is an excellent source of potassium – a cup of cooked greens contains 839 milligrams, in addition to 9 grams of fiber. Three cups of raw spinach offers 2.9 grams of protein and no more than 23 calories. It’s easy to add spinach to a smoothie or a salad, but you get its full nutrients after cooking. Steam or sauté these leafy greens, and serve them alongside fish or meat.
A medium-sized banana contains 422 milligrams of potassium, a fantastic debloating agent. The fruit can also boost your metabolism, offering 12.5 grams of resistant starch. What’s more, it’s a great go-to snack – have one in between meals in lieu of sweets and processed snacks. You can also add bananas to smoothies, protein shakes, and whole wheat pancakes.
Apple skin contains a great deal of fiber, which is filling and helps reduce your caloric intake. It’s rich in antioxidants that might help prevent a condition called metabolic syndrome, which puts you at a higher risk for heart disease and obesity. Apples are also a great on-the-go snack – take one with you to work to beat your craving for sugary treats.
These berries get their color from anthocyanin, an antioxidant which may have anti-inflammatory properties. A cup of blueberries also contains 4 grams of fiber, which can help you feel full and make you less likely to binge-eat. Add berries to your oatmeal, cereal, or pancakes. You can also put them in smoothies, yoghurt, and protein shakes.
This fruit contains 7 grams of monounsaturated fat, which is good for the heart and increases satiety. Avocados also has an indulgent feel, thanks to it’s the rich and creamy texture. Top your sandwiches with avocado, or use it to replace mayo. Mash them with boiled eggs for your morning toast. Bear in mind, though, that a whole fruit is equivalent to 322 calories, so keep your portions in check.
Broccoli lets you cut calories and add nutrients to your diet simultaneously, helping you lose weight without having to drastically limit your food intake. These cruciferous vegetables are also simple to prepare – serve steamed, boiled, or baked as a side dish to your preferred protein.
This green, leafy superfood is packed with fiber, folate, magnesium, and vitamins A, C, K, and B6 – just to name a few. Despite its rich nutrient content, a cup of kale contains only 36 calories and zero fat. Kale can be steamed, sautéed, baked, braised, tossed in soups, and turned into chips. Cooking actually increases the superfood content of kale. Stick to smaller quantities if you’re eating raw kale – large amounts can affect your thyroid. Slice the veg into thin ribbons before adding to salads.