Guest post by Vineetha Reddy
We live in a world where everyone’s always on a lookout for quick and easy solutions
to every problem.
Whether it’s your work or personal life, you sure want immediate results with regards
to everything that concerns you.
Needless to say, things are no different when it comes to choosing from a myriad of ways
to lose weight.
Instead of sweating it out at the gym for months, you may opt for fad diets that promise
to help you see desired results within a week!
But, just how they didn’t build Rome in a day, neither can you build a healthy body so quickly.
In order to see sustainable results, you must revamp your lifestyle and dietary choices.
Revamp your lifestyle and dietary choices in order to see sustainable results.
Image Courtesy: Shutterstock
Here are five healthy, low-calorie foods that can support you in your weight-loss journey:
1. Beans
Did you know that a hormone in beans helps suppress appetite and contributes to weight loss?
Beans challenge the popular notion that suggests that tasty foods cannot be healthy!
These protein-packed delightful foods are rich in fiber, a nutrient that helps keep your
digestive system in great shape by aiding bowel movements and regulating the activity
of good bacteria.
Beans have been proven to be a source of dietary fiber by stimulating the production of
cholecystokinin, says a study conducted by The Journal of Nutrition.
This hormone helps suppress appetite and contributes to weight loss.
Need we say more on why your meals should include more of beans?
Beans are relatively low in calories.
As per the Center for Disease Control and Prevention, black beans contain 110 calories per
half-cup whereas pinto beans contain 120 calories.
Chickpeas contain 130 calories per half cup and black-eyed beans contain 80 calories.
2. Leafy Greens
The high-fiber, nutrient-rich and low-calorie content of leafy greens make them excellent weight-loss foods!
Right from Miranda Kerr to Popeye, leafy greens have many advocates, all for great reasons!
Foods like cabbage, broccoli and spinach house essential nutrients like proteins, calcium, folate
and vitamins A, C and K.
The antioxidant properties of leafy greens prevent the formation of free radicals and fight
oxidative damage.
These veggies thus help prevent early signs of aging, cardiovascular diseases and cancer.
Being rich in vitamin K and calcium, leafy greens also contribute to improved bone health.
Vitamin A reduces the risk of macular degeneration, while vitamin C improves immunity
and skin health.
In addition to offering so many health benefits, the high-fiber and low-calorie content of leafy
greens make them excellent weight-loss foods!
One cup of uncooked cabbage contains 17 calories while broccoli contains 31 calories and
spinach contains only 7.
3. Apples
Low in calories and high in fiber, apples make the perfect guilt-free treat to satiate your sweet cravings.
Not only does an apple a day keep the doctor away, but it also helps keep your weighing scale happy!
Low in calories and high in fiber, apples make the perfect guilt-free treat to satiate your sweet cravings.
Apples are also extremely low in sodium that causes water retention and bloating.
Granny Smith varieties of apples, especially contain the highest amounts of dietary fiber, low-carbs,
polyphenols and non-digestible compounds that promote the growth of good bacteria, thereby restoring
microbial balance.
This balance helps prevent inflammation that can lead to overeating and obesity, suggests a study
published in the Journal of Food Chemistry.
Apples are also a great source of antioxidants, vitamins C and E.
One medium sized apple contains 85-95 calories.
4. Oats
Oats are a good source of unrefined carbs that prevent your blood sugar from spiking up quickly and keep your energy levels high for long without increasing your hunger.
Oats might not be your first choice for an ideal breakfast, but if you’re looking to lose some pounds,
that oatmeal bowl will go a long way in helping you achieve your fitness goal!
A study of Chinese adults suffering from hypercholesterolemia (high blood cholesterol) conducted by
Nutrition Journal had similar findings.
The study concluded that those from the group who ate oatmeal for breakfast for six weeks reported
a decrease in their LDL cholesterol level and waist circumference as compared to those who had the
same amount of carbs in noodles.
Oats are a good source of unrefined carbs that prevent your blood sugar from spiking up quickly
and keep your energy levels high for long without increasing your hunger.
A cup of oatmeal contains approximately 150 calories.
5. Green Tea
Green tea is rich in flavonoid compounds that help burn excess fat and lower your BMI.
While the Chinese have known the wonders of this magical beverage for centuries, globally the
popularity of green tea has caught on only in the past couple of years.
Green tea is rich in flavonoid compounds called catechins that help burn excess fat and lower
your BMI.
Green tea also helps the body flush out excess toxins, owing to its diuretic properties.
Green tea has powerful antioxidant properties that lower bad cholesterol and increase good
cholesterol, thereby reducing the risk of cardiovascular diseases.
What’s better is that this beverage is a great stress-buster and mood-uplifter, too, due to the
presence of amino acid L-theanine!
A cup of green tea contains 0 calories (it’s a lot healthier than all your 0-calorie diet sodas).
While you regularly stock up your shopping cart with these low-calorie delights, you must also
follow a strict exercise routine to supplement the weight-loss.
Drink 8-10 glasses of water each day as water helps flush out toxins and supports weight loss.
Good luck with embracing a healthy way of life!
About the author:
Vineetha Reddy
Being a regular practitioner and adviser of everything related to nutrition, fitness, health and wellness, I also have begun to write and contribute to this knowledge ecosystem on sites like StyleCraze.com, MindBodyGreen.com and LifeHacker.co.in. I strongly believe that the organic food you find in your pantry provides the best benefits for good health. Follow me for my best ideas and solutions :Twitter
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Good article and great information on the health benefits of these foods that are so nutritious and low in calories. Thanks for sharing on Real Food Fridays. Pinned & twitted.
Thanks Marla. These basic foods are so good so healthy and filling, yet helpful with weight loss! Isn’t that great!
I love all of these foods! Great tips to healthily lose weight =)