Best Diet For My Body – Weight is not the be-all and end-all, and there are many other factors that are just as important when it comes to overall health. But if you’re trying to manage your weight and lose weight safely, there are some low-calorie but nutrient-dense foods that can help. Highly processed foods that are high in calories and saturated fat can make weight loss difficult to maintain, but some of the best foods to help with weight loss are foods rich in fiber, protein, and water.
Fibrous foods are often naturally low in calories, help you feel fuller after a meal, and control blood sugar levels. Complement that with lean protein-rich foods — which also promote satiety — and you have a winning weight-loss combo. While fiber and protein are two components of a healthy diet, there is no single ingredient, drink or supplement that you can use to magically melt away.
Best Diet For My Body
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By eating a healthy diet with regular moderate exercise, you’ll lose weight (and naturally lose body fat). Limiting processed foods high in sodium and other sugary foods is important, as is staying hydrated regularly to aid digestion. These nutrient-dense foods favored by our registered dietitians are your back when it comes to healthy eating and safe weight loss.
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Editor’s note: Weight loss, health and body image are complex topics—before you decide to go on a diet, we recommend you read our coverage of the perils of diet culture to get a broader perspective. Invite.
With more fiber than quinoa and more potassium than bananas, pumpkin puree is an antioxidant-rich choice that’s naturally low in calories. One cup contains only 80 calories and is packed with vitamins and minerals. Pumpkin gets its bright orange color from beta-carotene, a carotenoid the body uses to make vitamin A.
The benefits don’t end with the puree. With about 7 grams of protein per snack-size serving, pepitas (aka pumpkin seeds) are a great addition to most diets.
Our registered dietitians say canned pumpkin is a great pantry staple but recommend you look for 100% pure pumpkin and not pumpkin pie filling, which is loaded with added sugar and artificial flavors. Stock up on canned pumpkin in the fall so you can enjoy it year-round.
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Pureed pumpkin works great in smoothies, soups, vinaigrettes, oatmeal, yogurt and pancake batter. You can even add some extra nutrients to your favorite mac ‘n’ cheese by tossing it into a cheese sauce. Try this the next time you’re craving something sweet.
These beans are a vegan powerhouse packed with fiber and plant-based protein, both of which can aid in your weight loss efforts. Our nutritionists love that chickpeas also contain folate, iron, immune-boosting antioxidants and bloat-busting minerals. They are a rich source of complex carbohydrates, which can help give you sustained energy throughout the day.
Although they are quite low in calories, what makes chickpeas a great food for weight management is their nutrient density. Research shows that choosing foods with high nutrient density (the study provided hummus as an example) can help maximize every calorie and support healthy weight loss. May provide unique health-promoting ingredients.
Chana is a great place for quick, easy and nutritious recipes. They can be easily added to soups, stews, salads and side dishes. The soft, buttery beans soak up any flavor you decide to pair them with. Cooked dry chickpeas are incredible, but the canned version can be a quick and easy option—choose low-sodium varieties when possible. You can blend them to make hummus or try chickpea flour (naturally gluten-free) in your favorite baking recipes.
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As part of a balanced diet, oatmeal can be an excellent source of weight loss. The fiber and protein content in oats can increase satiety and keep you full. Just ½ cup of uncooked oats contains at least 4 grams of fiber and only 150 calories—and when cooked, it expands to yield 1 cup. Data from the National Health and Nutrition Examination Survey (NHANES) show that people who eat oatmeal are actually generally healthier and have a lower body weight than people who don’t eat oatmeal.
Not only does the soluble fiber in oats help lower LDL cholesterol, weight loss can also lower LDL cholesterol. What’s more, the prebiotics in oats feed the good bacteria in your gut, helping it to thrive.
Don’t limit oats to just breakfast. They can be ground into oat flour for baking or even turned into delicious oat bowls for lunch or dinner. Does your smoothie leave you hungry an hour later? Try adding a scoop of oats. They blend well and add a good source of dietary fiber to your smoothie to keep you fuller for longer.
With a sharp and tangy taste, kefir is a fermented milk drink with a thin consistency that has been around for about 2,000 years. Because it’s a fermented drink, it’s a rich source of probiotics to help maintain a healthy gut and contains other important nutrients, including protein. One cup of kefir contains 100 calories and 10 grams of protein, depending on the brand and type.
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Research continues to support the importance of the gut microbiome in overall health, and recent studies suggest that there may be a connection between gut health and a person’s ability to lose weight. Kefir provides a variety of probiotics (good bacteria) to help balance the microbiome, resulting in tremendous digestive benefits. What’s more, because all the food and beverages we consume are broken down in the gut, maintaining a healthy gut microbiota is critical. When it comes to kefir in particular, our experts recommend plain varieties with no added sugar.
Kefir can be enjoyed straight from the bottle, added to smoothies and used in overnight oats or chia pudding. It can also serve as the base for your next protein marinade: not only does kefir’s tangy flavor work well with herbs and spices to give it a fresh taste, but lactic acid and live and active probiotic cultures toughen cuts. turns into a soft, juicy masterpiece.
All berries are packed with antioxidant polyphenols and vitamins, but compared to other berries, raspberries really reign supreme in the fiber department. They boast 8 grams of fiber per cup, making them a great low-calorie, nutrient-dense food. They’re a great addition to an already balanced breakfast—whether it’s oatmeal, yogurt, or even a quick smoothie—to make the meal feel more substantial. One cup contains only 64 calories.
An animal study by Oregon State University researchers found that consuming the equivalent of one serving of raspberries daily prevented weight gain in mice, even when they were fed an unhealthy, high-fat diet. And because raspberries are free of added sugar, they’re a great natural way to sweeten virtually any recipe, including baked goods and breakfast bowls.
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Instead of the traditional sugary jelly on a PB&J sandwich, try mashing raspberries and adding them to your peanut butter for a natural healthy spread. They add a great vibrant color to smoothies and are also refreshing in muffins.
Walnuts are rich in monounsaturated fats – making them a much more heart-healthy snack than other grab-and-go items like chips or pretzels. One ounce comes in under 200 calories and provides 4 grams of protein and 2 grams of fiber. But you will find that this nut is quite satisfying. Previous research has shown that walnuts, in particular, help curb those cravings you may feel between meals.
Walnuts also offer twice the amount of antioxidant polyphenols than other nuts, including peanuts and tree nuts, as early studies have shown. Research results show that when compared to control diets, diets rich in walnuts also resulted in significant reductions in total LDL cholesterol and triglycerides. They also contain prebiotics that have been shown to positively affect gut bacteria.
Enjoy walnuts on their own or add them to grain dishes such as quinoa, wheat berries or couscous. Chopped walnuts can be added to ground meat dishes, and are great to use in baked goods for added texture and crunch.
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This popular protein is fairly low at less than 200 calories for a 3-ounce serving, and it’s loaded with omega-3 fatty acids. Omega-3s are essential. The body cannot produce them, so we must get them regularly from our diet. These nutrient-dense fatty acids can benefit a healthy heart as well as cholesterol, triglycerides, inflammation, and even blood clotting. Plus, the healthy fats and protein in salmon make it very satisfying. What’s more, when combined with a calorie-controlled diet, adding seafood like salmon can boost weight loss, according to recent research.
Choose to bake or air fry your salmon, as you won’t need to use as much oil. Get creative with different herbs and spices whenever you can, as this will encourage you to cut back on and avoid high-sodium staples.
