Thanks to modern medicine there has never been a higher life expectancy for people. But the increased availability of highly processed junk food is one negative aspect of modernisation and technology
Junk food is often high in calories and full of toxic additives associated with an increased risk of chronic illness. The added sugar and trans fats are good examples. You can still eat an infinite variety of healthy and tasty foods even if you banish unhealthy modern foods from your diet.
Fiber is the number one ingredient that belongs on your radar when it comes to eating for weight loss. The Cleveland Clinic says women should reach for the recommended 25 to 30 grams per day, and one of the easiest ways to do this is by piling broccoli into your plate. 16 Grams per bunch of vegetables! If you don’t like eating it there, slip it into the dishes you want.
Tuna is another food which is low in calories and high in protein.
It is lean fish which means it is low in fat. Tuna is popular with bodybuilders and fitness models on a cut, as it’s a great way to increase protein intake while maintaining low total calories and fat low.
If you are trying to emphasize the intake of protein, make sure the tuna canned in water when used,not oil.
Almonds contain less calories than most other nut types (only 163 calories for 23 almonds), and they also contain plenty of vitamin E and fiber. According to a study published in the International Journal of Obesity, people who added daily almond serving to a low calorie diet lost more weight than those who adopted the same diet but instead consumed a carb-heavy snack like crackers.
A big reason to add more strawberries into your diet: not only do they taste delicious, but a Harvard Medical School study found that an increased intake of flavonoid-rich fruits, such as strawberries, could help to prevent weight gain. Store up on the seasonal fruit in summer, but don’t shy away from catching the frozen variety once it reaches cooler temperatures— fruit is frozen at its nutritious best, so you’ll still be nabbing most of the same health benefits.
It may be helpful to eat chili peppers on a weight loss diet. These contain capsaicin, a substance that in some experiments has been shown to decrease the appetite and improve fat burning.
Even in many commercial weight loss supplements, this substance is marketed in addition form and a common ingredient. One study showed consuming 1 gram red chili pepper reduced appetite and increased fat burning in people who did not consume peppers daily.
There was no effect however, in people who were used to eating spicy food, suggesting that some degree of tolerance might build up.
Although they are best known to produce potassium, bananas are also a great resistant starch source, a type of starch essential for weight loss. Your body digests resistant starch gradually–making you feel full for longer–while allowing your liver to turn to fat-burning mode at the same time. No need to wait until a banana is fully ripe. In reality, bananas produce more of that calorie-torching component when they are still a bit green.
Once suspected that he was high in cholesterol, whole eggs made a comeback.
Although a high intake of eggs in some individuals elevates the rate of “poor” LDL-cholesterol, they are one of the easiest foods to eat if you need to lose weight. These are high in protein and fat, and are very satiating.
One research in 30 women with overweight found that consuming eggs for breakfast, instead of bagels, improved fullness (satiety) sensations and helped participants consume less for the next 36 hours.
The eight-week study found that breakfast eggs boosted weight loss as compared to bagels on a calorie-restricted diet.
Eggs are also incredibly dense with nutrients, and can help you get all the nutrition you need on a diet that is low in calories. Surprisingly, the yolks hold almost all of the nutrients.
Since carrots have a high content of water and fibre, when you chew, they will enhance feelings of fullness. Consider roasting them to improve their calorie-burning efficiency. Roasted carrots in one test at the University of Arkansas contained three times as many antioxidants as raw ones.
Fatty fish like salmon are incredibly healthy and very pleasant, with very little calories leaving you full for many hours.
Salmon is filled with protein of high quality, healthy fats, and various important nutrients. Fish — and fish in general — can also provide considerable iodine material.
This nutrient is required for proper thyroid function, which is important to optimally keep your metabolism running. Studies show that a considerable number of people do not fulfill their iodine requirements.
Salmon is also filled with omega-3 fatty acids which have been shown to help reduce inflammation, which is believed to play a significant role in obesity and metabolic disease. Mackerel, trout, sardines, herring, and other fatty fish types are also excellent.
Cauliflower is a vegetable which is especially low in calories, with only 25 calories per cup. It is also filled with filling fibers and nutrients that are healthy for you, such as potassium and vitamins C, K and B6.
Unlike their cruciferous broccoli relative, raw cauliflower can cause bloating, but steaming can make eating easier. Attempt to steam and mix the veggie to give it a mashed potato-like flavor, to puree it into soup, or to make couliflower “rice” by pulsing florets in a food processor before heating them in a wok.
A single leafy green serving contains just 46 calories, and also includes calcium plus the daily recommended amounts of vitamins A and K. Since collard greens are also a fantastic fiber source (7.6 grams per cup), they will help you stay full longer.
(source: womansday.com, healthline.com, health.com, and womansday.com)