The number of people struggling with their weight is rising. In the UK alone, more than one in five adults is now considered overweight or obese. That’s one in five people! It’s a major health issue and the fact that people are living longer means they’re more likely to be affected by it. Being overweight or obese increases your risk of developing serious health problems such as diabetes, heart disease and cancer. How can you be at risk of developing an eating disorder if you don’t eat bread, pasta or potatoes? Or drinks rich in sugar? There are simple ways to prevent weight gain. If you want to lose weight and keep it off, follow these eight essential foods that will help you achieve that.
Fish is extremely high in nutrients and low in calories, making it a great choice for those looking to shed some pounds. There are plenty of delicious fish varieties that are low in mercury, offering relief to those with sensitive stomachs. A diet rich in omega 3 fatty acids is known to reduce inflammation and promote weight loss. It also helps to improve brain function.
Fish in general is a great source of antioxidants, such as vitamin C and E, as well as selenium, which act as small shieldins cells in your body, protecting you from damage and decay. So eating fish regularly can not only help you with your weight loss efforts but will also help to keep your body in good condition.
Eating chicken daily is known to improve your health and help to lose weight. Although chicken isn’t very high in nutrients, it is a good source of protein. The protein in chicken provides your body with building blocks to create cells and tissues, helping you to grow big and strong. One medium chicken breast contains about 60 calories and 4.5 grams of fat. It also has zero carbohydrates and zero sugar.
Eating chicken regularly can help to improve your mental health. It has been known to increase serotonin levels in the brain, reducing depression and anxiety. Additionally, chickens have been known to produce hormones that reduce food cravings, making it a great alternative for those who want to lose weight.
Oatmeal is a fantastic source of fiber and can be useful in controlling both blood sugar and cholesterol levels. People who eat oats regularly have been shown to have lower BMIs and body-mass indices than those who don’t consume the food. As well as being an excellent choice for weight loss, oatmeal can be used to supplement your daily nutrition needs. One medium (150g) serving of rolled oats contains 4.8 grams of fiber as well as protein, vitamins, and minerals such as iron and manganese.
Oatmeal is also extremely versatile, making it suitable for a variety of diets and eateries. You can eat it for breakfast, lunch, or dinner. You can also cook with it or add it to beverages and desserts. On the downside, oatmeal has more calories per gram than most other foods and it isn’t suitable for individuals with diabetes or hypoglycemia to follow a strict diet.
Almonds are a great source of essential nutrients, including fiber, magnesium, and vitamin E. These nutrients contribute to maintaining a healthy heart. It’s been shown that people who eat almonds have lower cholesterol and blood triglycerides than those who don’t eat the nuts regularly. Almonds are also high in antioxidants, which act as small defense cells in the body, protecting you from damage and decay. So adding almonds to your diet can contribute to both health and weight loss.
To create a nutrient-dense diet, focus on foods that are high in fiber and vitamins. These nutrients help to maintain a healthy immune system and digestive tract, avoiding any unnecessary calories while boosting your body’s defenses.
Pistachios are another nut that provide a good source of both nutrients and antioxidants. These nutrients contribute to maintaining a healthy heart and promoting weight loss. One gram of pistachios contains around 20 calories and 1.5 grams of fiber. It’s also a good source of protein, magnesium, and vitamin E. Vitamin E acts as a small shield in your body, protecting you from damage and decay. So adding pistachios to your diet can contribute to both health and weight loss.
Pistachios are versatile foods that can be used in both sweet and savory recipes. You can add them to salads, soups, and stews. Roasting them can improve their flavor. You can eat pistachios raw or dry-roasted.
Tomatoes are a great source of nutrients and antioxidants, contributing to maintaining a healthy immune system. They are also a good source of vitamin C, vitamin A, and potassium. Vitamin A encourages the body to maintain a healthy appetite while vitamin C encourages the body to build and grow strong tissues and cells. Potassium encourages the body to produce fluids that maintain a healthy heart. So eating tomatoes can help to promote weight loss and keep your body in good condition.
Tomatoes are also versatile foods and can be used in a variety of recipes. They can be added to soups, stews, pasta dishes, rice dishes, and salads. They can also be grated and used as a topping on pizza and burgers. Roasting them can improve their flavor.
Beans, whether they are kidney beans, pinto beans, or green beans, are a good source of fiber. They will also keep your digestive system active while promoting weight loss. One cup of cooked green beans contains 2.3 grams of fiber and only 28 calories. They are also an excellent source of vitamins A and C, as well as antioxidants, such as beta-carotene and vitamins E and B.
Beans are versatile foods that can be used in a variety of recipes. You can add them to salads, sandwiches, wraps, and soups. You can also use them as a source of carbohydrates if you need to increase your energy levels. So beans are good for both your health and weight loss goals.
Apricots are a good source of vitamin A, vitamin C, and potassium, contributing to the health of your skin, bones, and heart. One medium (150g) serving of apricots contains around 15 calories, 1.5 grams of fiber, and 2.5 grams of carbohydrates. These nutrients are essential for promoting weight loss, preventing diabetes, and maintaining healthy bones.
Apricots are versatile fruits that can be eaten alone or used in making various desserts and baked goods. They can also be added to salads or used in making juices and smoothies. You can eat them raw or cooked, depending on your preference.
Artichokes are a member of the lettuce family and are an excellent source of nutrients, including vitamin C, dietary fiber, and antioxidants, such as vitamins E and K. One medium (140g) artichoke contains 10.5 calories, 2.5 grams of fiber, and 9.5% of your daily vitamin C needs. These nutrients contribute to maintaining a healthy immune system and digestive system, avoiding any unnecessary calories while boosting your body’s defenses.
Artichokes are also versatile foods that can be used in a variety of recipes. They can be eaten raw or cooked and their outer leaves can be removed, before eating the heart. You can add them to salads, sandwiches, and potato or rice dishes. You can also steam them before adding them to soups and stews.
Broccoli is a member of the cabbage family and is a great source of dietary fiber, antioxidants, and vitamins, including vitamin A, vitamin C, and vitamin K. One cup of cooked broccoli contains 2.3 grams of dietary fiber and only 24 calories. These nutrients are essential for maintaining a healthy digestive system and promoting weight loss.
Also known as cruciferous vegetables, broccoli must be consumed daily to maintain its beneficial properties. Like most other vegetables, broccoli is versatile and can be eaten raw or cooked. While most people think of it as a food that you should eat rarely, it is actually very good for you and can be part of a healthy diet.
Cauliflower is another member of the cabbage family and is a good source of nutrients, including vitamins C, K, and A, dietary fiber, and antioxidants, such as vitamins E and C. One cup of cooked cauliflower contains 2.5 grams of fiber, 22 calories, and 2.5% of your daily vitamin C needs. These nutrients contribute to maintaining a healthy immune system and digestive system while lowering your cholesterol and blood pressure.