- 10 best cooling foods for the Indian summer
- Hydration station
- What to eat
- Go with your gut
- Rest well
- Video of The Day
- Natalie Board / EyeEmGetty Images
- Kiwi fruit
- Yagi StudioGetty Images
- Oranges anilakkusGetty Images
- 15 Powerful Fruits To Lose Weight And Burn Belly Fat Instantly
- #1. Avocado
- #2. Apples
- #3. Blueberries
- #4. Grapefruit
- #5. Coconut
- #6. Pomegranates
- #7. Lemons
- #8. Tart cherries
- #9. Watermelon
- #10. Peaches
- #11. Oranges
- #12. Bananas
- #13. Muskmelons
- #14. Pear
- #15. Strawberry
- This you should remember:
- A New Report Collects the 50 Foods That Will Keep Us—and the Planet—Healthier
- Algae: 1-2
- Beans and Pulses: 3-11
- Cacti: 12
- Cereals and Grains: 13-21
- Vegetable-Like Fruits: 22-24
- Leafy Greens: 25-33
- Mushrooms: 34-36
- Nuts and Seeds: 37-40
- Root Vegetables: 41-43
- Sprouts: 44-46
- Tubers: 47-50
- 19 Weight Loss Staples to Always Have on Hand
- Ready to Eat Veggies and Healthy Dips
- Baby Spinach
- Portable, Fresh Fruit
- Frozen Produce
- Milk or a Dairy-Free, Fortified Substitute
- Nuts and Nut Butters
- Ready-to-Eat Proteins
- Steel Cut Oats
- Sprouted Whole Grain Bread
- Quinoa or Brown Rice
- Cayenne Pepper
- Olive Oil and Coconut Oil
- Weight Loss Shopping List & Pantry Staples
- 1. Oats:
- 2. Legumes:
- 3. Watermelon and Citrus Fruits:
- 4. Cauliflower and Broccoli:
- 5. Cucumbers:
- 6. Low-Fat Dairy:
- 7. Flaxseeds:
- 8. Water and Green Tea:
- Summer Weight Loss: Expert Diet Tips To Lose Weight The Healthy Way During Summers!
- Consultant nutritionist Dr. Rupali Dutta suggests some quick tips to lose weight during the summers:
10 best cooling foods for the Indian summer
With the mercury level on rise, the scorching sun has the potential to drain us out completely. By ignoring this, we are putting our bodies at higher risk.
Many feel dehydrated during summer months and experiencing low energy level is another symptom of being hit by it. Hence, it is important that we should take extra care during the hot season. From eating right to following certain lifestyle changes, we can beat the hazardous impacts of summer. Here we have listed a few cooling foods that you should definitely add to your diet to fight against the hot climate effects.
Watermelon, a seasonal summer fruit comes for a reason. As it contains 91.45 per cent water, it helps in fulfilling your body’s water requirement. Also, loaded with anti-oxidants properties, watermelon gives you a wonderful cooling effect.
Loaded with fibre, eating cucumber in summer helps in keeping constipation at bay. Cucumber also contains high amount of water content. So, have this crunchier food and stay cool during the hot weather.
Curd is not only delicious but also gives a coolant effect to the body. You can have curd in different variants too. Make spicy buttermilk, or sweet lassi. You can also make raita and can eat it with your food. Another option to eat curd is by adding seasonal fruits in it or by making lip-smacking smoothies.
Coconut water is the best summer drink. This ‘not-so-expensive’ drink is available in almost all fruit shops and is loaded with essential vitamins, minerals and other nutrients. It has cooling properties that help you fight against the hot weather. Studies also show that drinking coconut water regularly also protect against cancer.
This inexpensive herb is easily available with almost all vegetable vendors. Adding mint in curd, chaach or in raita could give you added benefits. You can also prepare mint chutney, which is a common thing prepared in almost all Indian houses. Mint not only keeps your body temperature cool but also gives you a refreshing effect.
Green leafy vegetables
Having green leafy vegetables around the year gives you numerous benefits. And adding them to your daily diet is also beneficial as green leafy vegetables contain high amount of water content. Remember, avoid over-cooking these vegetables as it could cause loss of water content in them.
You may get surprised to know that onions too provide cooling properties. Eating them raw may ruin your taste, hence mixe it with lemon and salt and prepare salads. Another way to eat onion is by adding it in your vegetables, curries and raita. The red onions are loaded with quercetin, which is considered as a natural anti-allergen. Adding onion to your daily diet also helps in protecting you against the sun-stroke.
Loaded with high amount of water content, it is great to eat melons during summer. They help you in staying hydrated and gives you a cooling and refreshing effect.
Lime water, also referred to as nimboo pani is another refreshing drink for summer. A glass of lime water provides many health benefits. You can have sweet limewater, can add salt, a pinch of cumin powder to it to enhance its flavour. Lime water keeps you chilled and refreshed all day long.
With water content of 95 per cent, celery contains essential nutrients that keep you going during the hot weather. Celery is also loaded with sodium, iron, potassium, magnesium, calcium, phosphorus, and zinc!
Loss of appetite, poor sleep, undulating sensations of wilting – periods of hot weather don’t always agree with us. But along with the usual precautions we should take during heatwaves – the NHS has an excellent guide to coping in hot weather – can food and drink help us out on ultra-balmy days? We spoke to nutritionist Kerry Torrens to explain how our body temperature works in relation to the weather.
How much water should we drink?
We typically lose between 2 and 2½ litres of fluid a day through sweating, breathing, urine and faeces. So on regular days we should be drinking about 6-8 glasses of water or other hydrating liquid (according to the UK Eatwell Guide). The good news is you can hit this quota through milk, sugar-free drinks, tea and coffee, as well as trusty tap water, but remember caffeinated drinks have a diuretic effect, making you lose fluids, so Kerry suggests keeping them to a minimum. Fruit juice and smoothies count too, but they should be limited to a 150ml glass daily because of the natural ‘free’ sugars they contain.
Kerry says it’s not a case of ‘one size fits all’ when it comes to water intake: “Our specific needs vary depending on age, size, sex and amount of physical activity, as well as environmental factors including the temperature and humidity, both of which speed up the water lost through our skin.”
How should we adjust this in hot weather?
We should reconsider our water intake during heatwaves. Kerry says: “Higher temperatures and humidity increase the speed of evaporation from the skin which means we sweat more. Therefore we need to replenish our fluid levels more often and more frequently. How much more you need really depends on your personal circumstances as well as how active you are.”
If you take regular exercise, this doesn’t have to cease during hot weather. Kerry suggests opting for sports drinks, which are formulated specifically to promote fluid uptake, so they should be more hydrating than traditional water.
Read our guide to staying hydrated when exercising.
Can you drink too much water?
It is possible to go the other way and drink too much, although for most people with healthy kidneys this will be managed by urinating more frequently. Kerry says: “Too much water consumed in a short space of time can lead to the kidneys being unable to maintain electrolyte balance, so the blood becomes very dilute. This has an effect on how our body functions – for example it impacts blood pressure. Hyponatraemia is a condition caused by too much water which causes sodium levels to fall dangerously low. Athletes who participate in endurance events and take on too much fluid may be at risk of this condition.
Read more about how to stay hydrated during exercise.
There may also be a medical reason why a person may retain more fluid – this might be a result of an existing kidney or heart condition. If you have any existing health conditions or you are experiencing symptoms, see your GP for advice on how much water is right for you.
What to eat
Which foods are hydrating?
Kerry says foods account for around 20-30% of our fluid intake, and there are some that contain more water than others. Certain fruit and vegetables score highly in this regard, and we should think about eating more of the following if we want to up the H2O:
Recipes with high fluid content can help towards hydration levels. Soups, stews and porridge are all good examples, and of course they can be made less wintery with the right seasonal ingredients. Our summery recipes should fit the bill nicely:
Our top summer soup recipes
Summer chicken & basil stew
Summer fish stew with rouille
Summer braised chicken with tomatoes
Porridge with blueberry compote
Cardamom & peach quinoa porridge
Green rainbow smoothie bowl
Can food and drink help us cool off?
Ice-cold lollies, slushies and ice cream might seem like natural choices when you want to cool off, but they may actually do more harm than good. “Cold food and drinks might give you an initial cooling effect but it’s short-lived,” says Kerry. “That’s because consuming food leads to an increase in temperature as the process of digestion is heat-generating. This combined with the rapid cooling initiated by cold food and drinks means your body over-compensates by increasing your core temperature. So you may actually end up feeling hotter than you did to start with!” That sorbet doesn’t sound so appetising after all…
Drinking something hot on a sunny day might feel like the least appealing thing to do, but warm drinks can actually help regulate your body temperature. Kerry says: “Hot drinks make your core temperature rise and that makes your body want to cool down so you sweat more to lose heat through your skin.” ‘Thermogenic’ foods like spices and chilli also increase body temperature as they kick-start our metabolism. This promotes sweating, which has a cooling effect.
Are there foods we should avoid?
Foods that require more effort to digest – like those high in protein, sugar and fibre – are thought to generate more body heat. One way of mitigating this is to use citrus-rich marinades on meat to break down the protein structure and soaking grains to help make the fibre more digestible.
Go with your gut
What happens to our digestive and appetite system when we’re hot?
If you don’t feel like eating as much in the summer, you’re not alone. “Seasonal changes including temperature and the number of daylight hours are thought to influence our appetite,” says Kerry. “In the summer our appetite tends to be reduced, especially when we’re feeling hot. One reason for this is that the body tries to regulate our body temperature by cutting down on heat-generating functions like the digestion of food.”
While this kind of drop in appetite might be out of our control, we can help ourselves by ensuring the food we do eat is packed with the right nutrients. Our health & nutrition section has lots of advice on eating well, plus read our guide to eating for better digestion and discover the ultimate recipe for good gut health.
How can we stay cool at night?
Our guide to getting a good night’s sleep gives some general advice on dietary choices, but when the weather is hot, our thirst is more likely to keep us awake. Kerry says: “Many people stop drinking fluids in the evening because they don’t want to be disturbed by bathroom breaks during the night – but being dehydrated will also cause you to wake, so make sure you are not thirsty at night and keep a glass of water by the bed.”
A hot water bottle filled with icy water will cool bed linen and might help keep temperatures down, too.
Now we’re equipped with all the right tips, all that’s left to do is keep our fingers crossed for sunshine…
How do you handle heatwaves? We’d like to hear how it changes the way you eat…
This article was updated on 24 June 2019 by Kerry Torrens.
A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Video of The Day
Different seasons are marked by specific weather conditions. As human beings, these seasons demand that people adjust and avoid any negative aspects such as diseases associated with a particular season. This therefore means with the change comes with changes in diet and eating habits. What can never be ignored in this scenario is the type of food suitable for specific seasons. Currently, South Africa is in the middle of the summer season, here are the recommended foods to eat in summer?
Summer comes with the blazing sun which has been proven to be harmful to the skin. Eating tomatoes is the answer in this regard. Consuming more lycopene, the carotenoid that makes tomatoes red may protect your skin from sunburn. Carotenoids act as antioxidants within the body, protecting against cellular damage, the effects of aging, and even some chronic diseases.
Being hydrated in summer is important and watermelon does exactly this to the body. Watermelon’s high water content keeps you cool and hydrated. The same high water content will also keep you feeling full, which could curb cravings. Watermelon also contains lycopene, which protects skin cells from sun damage.
Yogurt is protein packed and can be very easy to carry around. The protein satisfies your stomach which will keep you from overloading on salty, high calorie snacks. Yogurt also adds a dose of probiotics, which is a beneficial bacterium that keeps your digestive system running smoothly.
Strawberries and Blueberries
Strawberries are filled with flavonoids which are reliable disease fighters. Among their other advantages is the fact that they increase blood flow to the skin and decrease sensitivity to light, which improves skin structure, texture and appearance.
Fresh sweet corn contains two antioxidants known as lutein and zeaxanthin. These antioxidants help to form macular pigment that filters out some of the sun’s damaging rays. The same antioxidants may also help lower your risk of developing age-related macular degeneration—the leading cause of blindness in people over the age of 60.
Eat cucumber in summer and keep cool. Cucumbers contain a phytonutrient, lignin, known to provide anti-cancer benefits by promoting a protective role of bacteria in the digestive tract. The skins and seeds of cucumbers are rich in nutrients and higher than the flesh, so consuming the whole fruit is desirable.
Ice cream should be on the list of foods to eat in summer. Ice cream is a source of vitamins and minerals. This food also stimulates the thrombotonin, which is a hormone of happiness and helps in reducing levels of stress in the body. Moderation is key as too much cold, heavy food can cause major indigestion and lead to digestive problems and skin disorders.
The seven foods listed above should see you have a great summer season.
Reaching for a handful of berries when you’re hungry, or adding a chopped banana to your breakfast, is not just an easy way to tick off a few of your five-a-day. Fruit is also a smart snack that can aid weight loss.
Not only are our favourite fruits packed with the vitamins and minerals needed for a healthy body, many are also high in fibre (which helps maintain healthy digestion) and low in fat and calories. A far smarter snack to keep in your bag than sugary cereal bars!
Here, nine fruits to reach for next time your tummy rumbles…
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Grapefruit is a great option for a mid-morning snack because it’s low in calories (just 39kcals per half a fruit) and has a low glycemic index (GI). This means it releases sugar slowly into your bloodstream, helping keep cravings a bay.
If you find plain grapefruit too sour, combine with other fruits like strawberries, melon and banana. Find more low-sugar fruits here.
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Nothing screams ‘autumn’ quite like apples (and all the activities and treats associated with them). The autumn fruit is rich in antioxidants – specifically vitamin C, which helps strengthen the immune system and may even lower your risk of cancer. Additionally, apples are high in the prebiotic pectin, which helps feed your gut bacteria and can help lower cholesterol.
In season now, this autumn fruit is a solid source of fibre, which may help decrease cholesterol, promote blood sugar control, prevent constipation, and keep you feeling full longer. Figs are also packed with potassium, which helps control your blood pressure.
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Pears make for a nutritious, filling and inexpensive snack. The tasty fruit contains almost a quarter of your daily fibre intake (keeping you regular), and is also packed with vitamin C.
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These furry fruits may be small, but they’re an antioxidant powerhouse. They’re low GI, full of fibre and nutrient dense with plenty of vitamin C, vitamin E and folate.
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Feel bloated in the afternoon? Reach for a slice of watermelon. With its 92% water content and high potassium content, this clever fruit has diuretic properties. It contains the amino acid citrulline, which relaxes blood vessels and keeps fluids from leaking into nearby tissue, thus reducing the retention of water. Find more foods to reduce bloating here.
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Bananas get a bad press because they’re higher in sugar and calories than other fruits. But, they’re also a wise choice when you’re trying to lose weight – nutrient-dense, high in fibre and low to medium GI (depending on ripeness) they’ll silence 4pm cravings until dinner.
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Strawberries, raspberries and blackberries have earned their ‘superfood’ reputation because they’re low in calories, packed with vitamins and minerals, can help lower cholesterol and reduce inflammation. Plus you only need to eat a handful to reap the benefits.
Pick up a packet of frozen mixed berries to add to your morning smoothie when they’re out of season.
Don’t overlook the humble orange to keep hunger pangs at bay. Nutrient dense and high in fibre, this inexpensive fruit will fill you up fast.
Cut up a whole orange and tuck into the slices, rather than opting for a glass of orange juice. You’ll stay satiated for longer.
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Top 10 Fruits To Eat To Lose Weight Quickly sitaranikhil Hyderabd040-395603080 August 19, 2019
We have combed through the listings to give you some of the best fruits that will aid in weight loss process. Most of the fruits that will be mentioned in this article have already won raves for their ability to do wonders on your body’s weight, but there will be others you never knew had such effect on your weight. These fruits are wholesome in themselves thereby curbing any unnecessary craving you develop. In today’s world where health is not always wealth, this article will serve you some pointers that you will need to bear in mind for healthy lifestyle. Read below to get a list of power fruits to be taken in moderation that will do the trick to your health and weight.
Best Fruits For Weight Loss
This is the first fruit to top the list and that too for a reason. It’s simple. Because it is the best fruit for weight loss.
Avocado is enriched with omega 9 fatty acids and is a great way to lose weight. It speeds up metabolism by burning the fat and boosting energy. You will also derive several other health benefits. So have an avocado on a regular basis and you will lose weight and stay fit. So make a salad or guacamole and the difference will be visible.
You can never find a combination unlike lemon and honey that will marvellously help you lose weight. Lemon is a weight management fruit that has wallops of riboflavin, Vitamin B, minerals like phosphorus and magnesium, not to mention Vitamin C. Drink a concoction of lemon and honey every morning and there’s no better way to start your day than with this detoxifier.
This fruit requires a special mention because it is devoid of any fat. The maximum calories you can squeeze out of it when you consume one glass of watermelon juice are 50 calories. Also, it is rich in Vitamins A, B and C and packed full of the plant chemical, lycopene, which will protect you against heart diseases and cancer.
This fruit is best taken in the raw and green state as it contains more soluble starch. Consumption of one banana will give you a full stomach and sipping a little water after this will help you stave off any cravings. It will provide you with the requisite energy your body needs as it burns fat more quickly.
Recent studies have shown that people consuming grapefruit on a daily basis tend to lose much more weight than if they don’t do so. Grape is a high carbohydrate fruit that is best taken as part of your breakfast because it can compensate for the night’s fasting with its high sugar content and will also help in the day’s digestive process for your body.
If you are worried about munching on to something, then go for oranges. High in water content and low in calories, this fruit will satiate your emotional hunger and will help lose weight. So that’s two birds with one stone.
Any plans for controlling the food intake in between meals? Then grab an apple as it will not only keep the doctor away but also being high in fiber, Vitamin A and water content, it’s going to give you that fullness in stomach.
Grace yourself with pomegranate seeds as it deserves all the attention it garners in the nutrition world. Its seeds are rich in antioxidants, fibres and water content. What more? They are low in calories, so chew a couple of these pomegranate seeds and it will not sabotage your diet.
What is the deal with pineapples and weight loss? Pineapples are rich in antioxidants, enzymes, minerals, vitamins and you name it. But what helps it lose weight? Well, it’s the fact that this fruit is free of cholesterol and fat.
Blueberries, strawberries, raspberries, cranberries etc are citrus fruits that will impart very little carbohydrates to your body. But they play excellent detoxifiers and bowel cleansers. They will not only aid digestion but will also take the spotlight in weight loss.
These are the top fruits that help in weight loss! Do you know of any others? Leave us a comment.
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15 Powerful Fruits To Lose Weight And Burn Belly Fat Instantly
When it comes to losing weight, what you eat is as important as what you do not. And, eating fruits can be a fabulous way to lose weight. Low in calories and packed with nutrients, they also keep your belly full for a long time. Whether it is for breakfast, lunch or dinner, or anytime in between your meals, you can enjoy these delicious fruits anywhere.
Recent researches also suggest that consuming certain fruits can help you burn fat and speed up your race to reach your fitness goals. Well, if you are intrigued, then read on to know about the top fat-burning fruits that will aid your weight loss.
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Avocados top the list of fruits that have a high-fat content, but they are on the top of the list of fat-burning fruits as well. Here is why, this fruit has high amounts of omega 9 fatty acids, which are monosaturated fats that are healthy for your body. Avocados help to increase the rate at which fat is converted to energy, thus boosting your metabolism. They also help to increase certain hormones that further aid weight loss in both men and women. Avocados inform your brain that your stomach is full, thus helping to prevent unhealthy food cravings.
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Talking about healthy fat-burning fruits, we cannot miss out on the wondrous apples. They are a big help when it comes to losing weight. Apples are high in fibre and low in calories- this makes them a great snack. This is just what you require to make you feel full and stay away from binging. They are also rich in vitamins B and C, antioxidants and minerals that help to keep your body energised.
All berries are good for your body, but blueberries are the best of the lot. Blueberries contain high amounts of antioxidants, which bless them with fat-fighting properties. The nutrients in them help to boost your metabolism, and make your body more efficient in buring calories. They have a low glycaemic index; which means that they will satisfy your sweet-tooth without adding extra sugar in your body. Even studies have shown that people who consumed blueberries daily had better shot at belly fat loss than those who did not.
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According to some fitness experts, if you eat grapefruit daily, you can actually fasten your weight loss journey, without having to make too many changes in your diet. The high water content in grapefruits helps to cleanse the system from within, and also keeps you hydrated and satiated. In addition, the fat burning enzymes in the fruit make it a super food for weight loss. Since it takes more energy to digest this fruit, it further helps you burn more calories.
Also Read: 10 Indian Foods That Help You Lose Weight
This is a sweet and filing snack, which is perfect to satisfy your mid-meal cravings. Coconut helps to keep you feel full, thereby helping you consume fewer calories. Being loaded with medium chain triglycerides (MCTs), coconuts provide a great boost (up to 30 per cent) to the rate of metabolism.
According to studies, the polyphenols antioxidant in this fruit help to boost your metabolism. They also enable the body to get rid of the toxins. What’s more? Pomegranates help to lower your appetite. Which is why, you should drink a glass of pomegranate juice in breakfast or add it to your salad bowl before lunch. So, indulge in this sweet fruit to satisfy your sweet tooth and your untimely hunger pangs.
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You already know what great detoxifying fruit lemons are. Well, this and much more makes this tangy fruit a part of our list. Renowned as liver detoxifiers, a healthy liver is essential in order to maintain the ability of the body to digest food and burn fat. Since they prevent fat accumulation in the body, lemons are amazing for weight loss.
#8. Tart cherries
If you have even a slight inclination towards health and heart, you’d know that tart cherry juice or the ‘wonder juice’ as many people would like to call it has been sweeping off every other so-called health alternative. Due to its high antioxidant level and nutrient richness, it makes you feel fuller for a longer time hence restricting frequent food intakes which in turn aids your weight loss process. And not just this, regular consumption of tart cherry juice is said to trigger anti-ageing enzymes in your body and boosts skin rejuvenation.
Your favourite weight loss buddy – watermelon – is the fruit you need during the summer season to shed-off all those extra pounds you’ve been trying to bust off. Even though watermelons inherently have slight sugar content, the water content in them acts as a natural intoxicant. The natural fruit sugar content in them also refreshes your palette and curbs your appetite, especially for those who have a sweet-tooth. And not just this, the lipid and water content in watermelons, also restricts fat accumulation in various parts of the body.
Must Read: 5 Weight Loss Shortcuts That Are Actually Harmful For You
The phenolic compounds in peaches act as a natural medication for patients suffering from diabetes and also helps extensively in obesity-related diseases. Their inherent anti-oxidant natural fructose restricts the rate of fat storage and blockages in arteries and thus prevents hereditary heart diseases.
Oranges, which are an extremely rich source of Vitamin – C, have often proved out to be natural fat burning sources. Vitamin C aids body’s metabolism to keep going on at a good rate. Thus with more the amount of Vitamin C you consume, more active will be your metabolism, and more will be your fat burning capacity per exercise cycle.
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Contrary to popular belief, bananas, are actually great fat-busters. Not only are they heavy and keep your hunger pangs under control, but also resolve all your digestion and bloating issues with their rich magnesium and potassium content.
Not only are they an excellent source of natural sweetener and water but they also play a major role in fighting inflammation which paves way to fat storage. They also act as an anti-oxidant and help in flushing out the toxins from the body.
Just like other citrus fruits, pears too, are inherently rich in fibre and potassium. Their rich mineral content makes them heavy, filling and thus takes longer to completely burn out. Pears also help out patients suffering from regular bloating issues and irregular levels of cholesterol.
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A natural fat-cutter, strawberries help our body release fat-burning enzymes at a faster rate. They also send signals into our body to release hormones – leptin and adiponectin whose role is to wash away fat from the body. Strawberries also kick-start our metabolism and prevent our body’s metabolic rate from slowing down.
This you should remember:
While buying fruits, stay away from canned ones as they contain sugar syrups and are high in energy density. The best fruits for your health are the natural ones, so it is always good if you use fresh fruits only. Combine your weight loss plan with a daily exercise regimen and watch all those excess kilos get knocked off from your body in no time.
Also Read: 10 Amazing Fruits That Can Make You Look Beautiful
Apart from helping you battle the bulge, fruits offer a host of other health benefits too. They help improve blood circulation, increase immunity, improve digestion, nourish skin and hair, and promote overall health. So, add these amazing weight loss fruits to your diet to boost your fight against fat!
A New Report Collects the 50 Foods That Will Keep Us—and the Planet—Healthier
Sustainability seems to be a major food industry trend for 2019, and we are here for it. From changes in packaging materials, to assisting consumers in recycling efforts, companies are working together to reduce waste and educate the population on how to care for the earth.
Unilever, parent company to Knorr (the boullion cube maker) and the World Wildlife Foundation have collaborated to jointly publish a Future 50 Report, collecting the 50 foods they claim will be best for our world and our waistlines. This report was developed by experts in food sustainability, food security, nutrition, human rights and agriculture to help us understand how to eat for optimal health and a healthier planet.
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The report begins with a harrowing quote from Dr. Tony Juniper, the Executive Director of Advocacy at the WWF, which reads: “Most of us might believe it’s our energy or transport choices that cause the most serious environmental damage. In fact, it’s our food system that creates the biggest impact.” The report notes that farming a narrow range of crops and relying too much on animal protein in our diets are harmful for our health and our world.
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The report notes 75 percent of the food we eat comes from only 12 plant sources and five animal sources. Three of the plant sources—rice, corn, and wheat—make up more than 60 percent of our entire food supply. This reliance on so few crops leads to monoculture farming, which is the repeated harvesting of a particular crop, and it can cause nutrient loss in the soil and lead to a need for chemical fertilization and pesticides.
The report advises reducing animal protein consumption, as meat, dairy, and egg production are major contributors of greenhouse gas emissions globally and create a great deal of pollution.
But it’s not just bad for the planet. Consuming too much animal protein has also shown to have negative impacts on our health. Because of these factors, no animal products made the list of the Future 50 foods.
The following foods recommended for a healthier planet and people met a very specific criteria. They had to be highly nutritious, have as little impact on the environment as possible, affordable, accessible, and of course, tasty.
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According to the report, algae is responsible for half the oxygen production on our planet, and is full of essential fatty acids and plant-proteins. And certain kinds, such as seaweeds, are not only edible, but delicious, and used all over the world. The report specifically called out Laver (a seaweed farmed in Scotland and Wales) and wakame (a major part of Japanese and East Asian diets) were the two varieties suggested to eat as part of a more sustainable diet.
Beans and Pulses: 3-11
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The report refers to the legume family as “environmental superheroes,” and notes that they are pretty amazing for bodily health as well. They are rich in fiber, protein, and B vitamins to keep our metabolisms and digestive systems in peak condition. The report suggested swapping out regular old red or kidney beans for adzuki beans, black beans, fava beans, bambara beans, cowpeas, lentils, marmara beans, mung beans, and soybeans.
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You may think of them as desert decoration or hard-to-kill houseplants, but some cacti are actually extremely nutritious and good for the planet. Nopales, a mexican food staple, are the most common variety used in cuisine and can be eaten raw or cooked.
Cereals and Grains: 13-21
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The report cites cereals and grains as the most important source of food for human consumption, which might seem shocking in a world of high-fat, low-carb diets. However, the report urges us to diversify our grain profile and try a wider variety of grains for health and for biodiversity. Instead of corn or wheat, it calls out Amaranth, buckwheat, millet, fonio, KAMUT, quinoa, spelt, teff, and wild rice.
Here are some easy ways to cook with alternate grains:
- 50 Delicious Quinoa Recipes
- Try This Creamy Chicken and Wild Rice Soup
- Make an Umami Broth With Buckwheat and Vegetables
Vegetable-Like Fruits: 22-24
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Vegetable-like fruits (such as squash, tomatoes, eggplants, and peppers) are full of fiber and vitamins for a nutritious boost to any meal. The report calls out pumpkin flowers, okra, and orange tomatoes, as delicious ways to help diversify crop growth and make the food system more resilient.
Leafy Greens: 25-33
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It’s no secret leafy greens are one of the healthiest foods in the world, but they are also fast-growing and found all over the world. And kale is only the beginning! To get more variety, the report recommends beet greens, broccoli rabe, moringa, bok choy, pumpkin leaves, red cabbage, spinach, and watercress in addition.
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Mushrooms can be a great source of the hard-to-get Vitamin D and are a sneaky source of plant-protein. Plus, their umami flavor makes them a perfect meat substitute. They can also grow in difficult environments, making them a healthy choice for all. Enoki, maitake, and saffron milk cap are the three varieties advised by the report.
Nuts and Seeds: 37-40
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Heart-healthy fats are all the rage these days, and nuts and seeds are finally getting the spotlight they deserve. The report especially encourages consumption of flax, hemp, sesame, and walnuts for holistic and environmental health.
Root Vegetables: 41-43
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Forget carrots or beets. This report advises some lesser-known root vegetable options. Black salsify, parsley root, and winter radishes are the unique root veggies suggested to branch out with.
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That staple of 70’s health-food-store sandwiches, sprouts have found their way back into the health world over the past few years and can be seen on many plates again. While sprouts have caused a few health scares, the report says the added nutritional value they offer outweighs the potential risks associated with their consumption. Alfalfa sprouts, sprouted kidney beans, and sprouted chickpeas are all given the green light for enjoyment.
Interested in learning more about the world’s healthiest foods?
- These Are the Top 10 Superfoods of 2019, According to Dietitians
- This Is the Best Diet of 2019, According to Experts
- The 11 Healthiest Pantry Staples Under $5
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The final category urges us to eat some starch, but advises eating a diverse array of these high-carb foods for optimal nutrition and a more resilient food system. The suggested tubers are lotus root, purple yam, jicama, and red Indonesian sweet potatoes.
The report closes with a few more tips for a healthier and more sustainable lifestyle. It provides five steps to identifying a Future 50 food—focus on plant-based foods, optimize nutrient density, evaluate environmental impact, consider culture and flavor, and deliver diversity.
19 Weight Loss Staples to Always Have on Hand
Although it may sometimes seem like it, reaching your better body goals isn’t impossible—but it does take some prep work. Tossing out junk like sugary cookies and cereals and stocking your pantry and fridge with healthy, slimming meal-starters and snacks is the best place to start. Why? When your house is filled with healthy foods that aid weight loss, it’s a piece of cake to make smart diet choices consistently—even if you’re tired, busy or craving sweets—which is necessary for long term success.
Not sure what you should buy? Fear not! Eat This, Not That! has you covered. Scroll down to find out what they are and learn more about each one.
Ready to Eat Veggies and Healthy Dips
If you have trouble getting your 5-a-day, all hope is not lost! “My clients are more apt to eat their veggies if they’re prepped and ready to eat,” says Lauren Minchen MPH, RDN, CDN, a Registered Dietitian and Nutritionist based in New York City. “I generally recommend buying and chopping veggies like carrots, cucumbers, celery, zucchini, bell peppers, broccoli, cauliflower and brussels sprouts over the weekend so they can easily be thrown into stews, side dishes, salads and stir-frys mid-week.” For a crunchy snack, Minchen recommends munching on chopped veggies with guacamole or an olive-oil based hummus—two other skinny staples to keep on hand.
This leafy nutritional powerhouse is a rich source of belly-filly fiber and vitamins. We love it because it can easily be added to almost any meal. Besides using it as a base for a colorful salad, it can be thrown on pizza, put it into omelets and sandwiches or mixed into pastas and soups. Since it doesn’t have a strong flavor, it also makes for a health-boosting smoothie addition. (And don’t stress about using kale. In fact, spinach is one of 10 greens healthier than kale.)
Portable, Fresh Fruit
“When a sugar cravings strikes, fresh fruit makes for a sweet low-cal alternative,” says Minchen. “I love berries, melon, pineapple, clementines, oranges and red grapes because of their deep colors, which reflect the their antioxidants. Apples, plums and pears are also very nutritious and easy to eat on the run.”
“Frozen produce is great in the winter months when fresh produce doesn’t taste as good or is less readily available. It’s also a great option for those who have trouble eating their produce before it spoils,” says Minchen. Since frozen produce is ready to eat once it’s been zapped in the microwave or thrown onto a hot skillet, keeping it on hand will increase the odds you’ll eat healthfully, even if you have little time to prep and cook. Minchen’s frozen favorites include: spinach, kale, squash, mixed veggies, broccoli and cauliflower mixes, berries, mango and pineapple. She says these are the most nutrient dense options.
We love vitamin and protein-packed eggs for their versatility and top-notch nutritional profile. (Eating the white and yolk provides more essential vitamins and minerals per calorie than nearly any other food.) They can serve as a base for omelets and crustless quiches, consumed hardboiled or deviled as a snack and even used as salad or quinoa bowl topper. And incase you were wondering, eating eggs does not increase your cholesterol. That’s only one of 21 Nutrition Myths we’ve busted!
Milk or a Dairy-Free, Fortified Substitute
Milk and fortified alternatives can be poured into smoothies and coffee, used in baking, or eaten with oatmeal. If you plan to buy traditional milk, look for organic varieties that come from grass-fed cows. These animals aren’t given hormones or antibiotics, which means you aren’t ingesting them either when you drink a glass. Milk from grass-fed cows also have higher levels of omega-3 fatty acids and two to five times more CLA (conjugated linoleic acid) than their corn and grain fed counterparts, which can reduce body fat and help maintain lean body mass. We like 1% Natural by Nature Organic Grass Fed Milk.
Yogurt is loaded with hunger-quelling protein and calcium, a mineral that not only helps maintain strong bones, but can also help to lower body weight. “I recommend unsweetened regular or Greek yogurt because of its low-sugar profile,” says Minchen. The creamy containers make for a quick breakfast on the go or a filling snack. Amp up the taste with a touch of agave and cinnamon or fresh fruit. Don’t know where to start? Check out our guide to picking the healthiest yogurt.
Nuts and Nut Butters
“Nuts and nut butters are great sources of protein and healthy fats,” says Minchen. “Since different nuts provide different nutrients, I generally recommend that people pick up different varieties every time they shop. I love adding nuts to Greek yogurt, smearing nut butters on fruit and whole grain crackers or even enjoying some solo on a spoon.” Just remember: nuts and their butters are high in fat and calories, so be sure to practice portion control. Emerald Nut’s 100 Calorie Packs and Justin’s nut butter squeeze packs makes this a cinch!
For those days when you’re starving and don’t have time to cook, having a refrigerator filled with ready-to-eat protein can help you healthfully tame your rumbling belly. Minchen recommends stocking your kitchen with canned wild salmon, grilled chicken breast and low-sodium, organic deli meats. These picks can easily be added to sandwiches, soups, stews, casseroles and salads. If you’re a vegan or vegetarian BPA-free cans of beans make for decent (i.e. slightly lower-protein) alternative. Add them to salads, salads and veggie and rice dishes.
Steel Cut Oats
Minchen recommends adding this variety of oatmeal to your skinny staple list because it’s less processed than other varieties. Fair warning though, steel cut oats can take up to 30 minutes to cook. If you’re pressed for time try Minchen’s alternative suggestion: Quaker Quick Oats. While many quick-cooking oats are diet no-nos due to their high sugar content, “this variety happens to be rich in minerals, fiber and protein, which can help aid weight management.”
Sprouted Whole Grain Bread
Because of their high fiber and protein content, sprouted whole grain breads keep blood sugar levels more stable than the competition (yes, even 100% whole wheat loaves) which helps support weight loss efforts, Minchen explains. Look for it in the freezer section at your grocery store.
Quinoa or Brown Rice
If you wouldn’t eat a bowl of sugar, consider dumping out those boxes of white rice. This diet-derailing pantry staple converts into the sweet stuff once it’s consumed. Instead, stock your cupboard with quinoa and brown rice. “They are more beneficial than white varieties because they contain the whole grain, which has essential amino acids and healthy fiber,” notes Michen. The best part is that these grains can be made in bulk over the weekend and used to whip up quick dishes throughout the week. Eat the grains plain, use them as salad toppers or use as a base for a breakfast bowl. Or for dinner, try one of Minchen’s favorite meals: stuffed peppers with quinoa and ground turkey. She also likes to include brown rice in casseroles with lean ground beef and veggies.
Although dried herbs like dill, sage, thyme and oregano make great salt-alternatives, cayenne pepper–or red pepper–packs a fat-frying punch like no other, earning it a place on our skinny staples list. Capsaicin, the compound that gives the spice its powerful kick, has been proven to reduce belly fat, suppress appetite and boost thermogenesis—the body’s ability to burn food as energy. To add a hint of spice and major fat-burning power to your food, sprinkle cayenne in chili, Gazpacho or guacamole, mix it into dressings, sprinkle it on meats before cooking or add it to your eggs. The possibilities are endless.
Olive Oil and Coconut Oil
Minchen loves cooking with coconut and olive oil and keeps both varieties stocked in her kitchen. “Many oils are not recommended for use in high heat due to their low smoke point, but these healthy varieties hold up well, making them super versatile.” Bonus: Extra virgin olive oil may increase blood levels of serotonin, a hormone associated with satiety, and the tropical oil is a great source of lauric acid, which converts into energy more easily than other types of fat. Translation: Using these oils over other less-healthy fats like butter and lard means less flubber is apt to be stored on your frame.
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Weight Loss Shopping List & Pantry Staples
Ready to get cooking with the meal plan for weight loss? Here’s the full shopping list for exactly what to buy, and check to make sure you have these pantry staples on hand.
FRUITS & VEGGIES
Regular carrots (for dinners)
Baby carrots (for snacks)
Sugar snap peas
¾ lb chicken breasts, boneless, skinless
4 oz lean steak
4 oz salmon fillet, preferably wild
4 oz mahi-mahi fillet
Tuna, canned in water
3 oz smoked salmon
½ lb deli turkey, lean
EGGS & DAIRY
Greek yogurt, plain, low-fat
Feta cheese, crumbled
1 large can (28 oz/875 g) diced tomatoes
1 can (15 oz/470 g) chickpeas, no salt added
1 can (15 oz/470 g) black beans, no salt added
Teriyaki sauce, reduced sodium
1 lb (500 g) frozen mixed vegetables, no salt added
Frozen mango, unsweetened
Frozen strawberries, unsweetened
Frozen shrimp, cooked, peeled
Extra-virgin olive oil
Salt and pepper
Chicken stock, reduced sodium
Dried bay leaves
All-natural cooking spray (Note: Cooking sprays often contain more than just oil. Be sure to read the label to avoid consuming any unnecessary chemical propellants or other additives.)
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.
Let’s say that you’ve decided to shed the extra weight. We bet you’re planning to stock your kitchen shelves with fancy products, including shakes, powders, and nutribars. You must also be searching for meal plans that promise exceptional weight loss results.
What if we told you that you need not get into these expensive products or fad diets. The magic ingredients needed for your weight loss journey are already present in your house.
Sounds too good to be true, doesn’t it?
Well, it’s not a bluff.
So, without wasting any more of your time, or money, let’s explore the everyday foods that our Health Coach Jayashree Salian recommends including in your diet:
The poster boy of good health, oats packs in a good dose of heart-healthy fibre. Its high-fibre content promotes satiety as well as reduces your calorie consumption in the next meal. Plus, oats ensures a slow and steady release of energy, which keeps sugar cravings in check.
Oats and milk porridge could become a smart way to hit the perfect carb-protein ratio for breakfast. If you don’t relish porridge, you can savour a vegetable oats upma or uttapam.
The vegetarian equivalent of meat, legumes offer a bevvy of nutrients that perk up your health. Green peas, kidney beans, chickpeas and black-eyed peas (chawli), in particular, are your best bets for weight loss. Their high-protein and high-fibre content makes you feel full and balances your sugar levels, thereby making them a perfect ally in your weight loss battle. What’s more, these tiny powerhouses contain B complex vitamins that promote the metabolism of carbs, proteins and fats. You could prepare them as a curry or toss them in a salad to up the nutrient quotient.
3. Watermelon and Citrus Fruits:
The summery fruit, watermelon, is a must-include for every weight watcher. Watermelon is a good source of citrulline, which gets broken down into arginine in the body. Arginine, in research, has shown to burn fat and help build muscle. Watermelon not only has a high water content but also delicious taste. This makes it an ideal fruit to quench your thirst and satisfy your sweet tooth.
The tropical jewels, citrus fruits are bursting with citrus acid that stimulates the secretion of digestive juices and enzymes for efficient digestion. Proper digestion holds the key to proper absorption of nutrients and elimination of toxins, which may otherwise lower your metabolic rate. What’s more, oranges and lemons brim with fibre that controls your hunger pangs.
That said, eat these fruits but avoid drinking its juice. The fruit juice would nullify all your weight loss efforts. The recommended portion size is 6-8 cubes of watermelon or a medium-sized orange as an in-between snack.
4. Cauliflower and Broccoli:
The cruciferous jewels, cauliflower and broccoli, teem with the goodness of Vitamin C, magnesium and chromium. These micronutrients team up well to give your sluggish metabolism a kickstart. Plus, both these veggies contain sulforaphane, a phytonutrient that is suggested to trigger the breakdown of fat and improve blood sugar levels. The high-fibre and low-carb content make cauliflower and broccoli a healthy, low-calorie snack.
You can stir-fry these veggies in very little oil with some spices for a nutritious meal or snack.
The super-cooling veggie, cucumber possesses detoxifying properties. Its high water content helps flush out toxins and combats bloating and water retention, thus allowing you to shed the extra flab. Besides, staying hydrated also helps with weight loss by helping boost your metabolism.,
This low-calorie vegetable is a delicious addition to weight-loss friendly dishes such as salads, raita and coolers.
6. Low-Fat Dairy:
The white elixir, low-fat dairy is your pathway to healthy weight loss. Including low-fat dairy products in your diet ensures that you get your daily calcium quota while keeping your fat intake in check. What’s more, dairy products pack in a powerful protein punch. Eating protein-rich foods spikes your metabolic rate and curbs your hunger pangs.
Just make sure you opt for dairy products with 2-3% fat or fat-free products. Unflavoured Greek yoghurt is another good low-calorie high protein addition to your diet.
These crunchy seeds put an impressive fight against weight loss. Flaxseeds are a rich plant-based source of Omega-3, protein and fibre, flaxseeds may help you curb your appetite by keeping you full longer. Besides, this wonder food is teeming with lignans and proteins that can also help rev up your metabolism.
You can simply chew them or sprinkle a teaspoon of ground flaxseed in your salad or bowl of curd.
8. Water and Green Tea:
The zero-calorie beverage, water, is a staple of any weight loss program. For starters, if you drink a glass or two of water before a meal, it helps you to eat less. Further, adequate hydration is necessary for proper metabolism of carbohydrates, proteins and fats. Also, water is a smarter beverage choice than diet soda and fruit juice, which are full of artificial sweeteners and sugar that add to belly fat.
Green tea packs in a nutritive burst of catechins. which may help your body break down the extra pounds. Also, the caffeine content in this green potion might help give a kick to your metabolism. 1-2 cups of green tea may help you inch closer to your ideal weight.
So, start including these foods in your diet today and soak in their magical weight-loss properties 🙂
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Disclaimer: The information provided in this article is for patient awareness only. This has been written by qualified experts and scientifically validated by them. Wellthy or it’s partners/subsidiaries shall not be responsible for the content provided by these experts. This article is not a replacement for a doctor’s advice. Please always check with your doctor before trying anything suggested on this article/website.
Summer Weight Loss: Expert Diet Tips To Lose Weight The Healthy Way During Summers!
- If you’re trying to lose weight, you must make the most of summer time.
- Plain water is the best way to stay hydrated during the summers.
- Summer vegetables and fruits are low in calories and can aide weight loss
Summers might be difficult for us in a lot of different ways, but it is also kind of a boon for people wanting to lose weight. This is because one tends to sweat a lot naturally, due to the heat. Moreover, you don’t feel very hungry during the summers. The cravings for greasy and oily foods are particularly dormant during summer months. This is because the body craves cold foods and beverages more. Add to that our tendency to drink more and more water during the day, which automatically fills us up and eliminates frequent hunger pangs.
So if you’re someone wanting to shed kilos quickly, make the most of summer time! There are some dietary habits that can help you achieve your ideal body weight during the summers.
Consultant nutritionist Dr. Rupali Dutta suggests some quick tips to lose weight during the summers:
1. Stay Hydrated
This is the one rule for weight loss that is evergreen and that everyone wanting to shed kilos faster needs to follow. So what is the best way to beat dehydration? According to Dr. Dutta, water, followed by coconut water, lemon water and the desi summer drinks like kanji and aam panna, are some of the best drinks to keep yourself hydrated. The lesser the amount of sugar in your drink, the better it is for you. Keep a bottle of water with you at all times and take small sips to fill yourself up.
Also Read: 10 Amazing Summer Beverages You Must Drink To Beat The Heat!
2. Fill Your Plate With Summer Veggies
Dr. Dutta says that summer vegetables are low in calories and hence, including more of them in your daily diet will help you lose weight quicker. Vegetables like cucumber, bottle gourd or lauki, eggplant or brinjal and bitter gourd are all foods that are very healthy and can promote weight loss.
3. Load Up On Summer Melons
Watermelons and muskmelons are widely available during the summers. Besides being delicious thirst quenchers, these melons are also low in calories and hence are great for your summer weight loss plan.
Also Read: Benefits of Muskmelon: 7 More Reasons To Love The Summer Fruit
4. Eat More Probiotics
Indians eat a lot of curd during the summers, in the form of lassi and chhaas, which is great to promote digestive health. Your digestion tends to get troubled during the summers, which can hinder weight loss in a big way. Make sure you include a lot of probiotics in your diet to keep your digestive system healthy during the summers.
Obviously, working out is also important for weight loss, whether it is summers or winters. Pro tip: Water is the best drink to hydrate your body while working out. It has no added sugars or preservatives and does not give you an energy crash which is a characteristic feature of many caffeinated energy drinks.
You don’t need to starve yourself on a wacky fad diet if you want to look better in your shorts or swimsuit this summer.
The secret to weight loss is to choose healthy foods and take in fewer calories than you burn. And it’s just easier to make better food choices in summertime, when heavy, high-calorie dishes seem less appealing. The best foods for weight loss in summer are light, refreshing and, most important, keep you out of the hot kitchen.
The single easiest way to trim calories from your summer diet, experts say, is to load up on nature’s bounty. Produce is at its peak in summer. Delicious fruits and vegetables abound at farmers’ markets and in your local grocery. Besides being low in calories, produce is loaded with vitamins, minerals, antioxidants, and fiber.
“Enjoy fresh produce in season. You will be thrilled at how fresh, delicious, and satisfying it tastes,” says Susan Moores, RD, a St. Paul, Minn. nutrition consultant. “Save the oranges and apples for fall, and load up on fresh berries, melons, greens, tomatoes, zucchini, cucumbers, beets, pea pods, and all the super-nutritious and low-calorie fruits, greens and vegetables that grow in the garden this time of year.”
As a bonus, you can forget about portion control when it comes to fresh fruit and vegetables, Moores say.
“Go for it, because it is hard to do much damage to your waistline with these super-nutritious edibles,” says Moores
To keep your cool and cut your time in the kitchen, start with prepared produce, such as cut-up fruit and washed greens. Add rotisserie chicken, prepared soups, and pre-threaded kabobs when you need something a bit heartier. Pre-prepped foods may cost a little extra, but they save time in the kitchen.
Here are dietitian’s picks for some of the best foods to help with weight loss during the summer.
Spring’s bright and sunny days are only an added reminder that summer is just around the corner. But before you start spending hours at the gym and starving yourself to shed the winter weight, read on to discover some great weight loss tips to turn heads with your new and sexy, bikini bod.
- Eat five times per day. Okay this doesn’t mean chow down five full meals in one day. Space out your recommended calories with three normal meals and two snacks. For instance, have breakfast (within one hour of waking or after a morning workout), lunch, afternoon snack, dinner and one more evening snack. This will speed up your metabolism and prevent your body from going into starvation mode, which causes the body to store fat for future energy.
- Drink 8-10 glasses of water, and only water, every day. Cut out all those sugary soft drinks and juices and load up on water. Not only will you save money, cut a large amount of unnecessary sugar from your diet and facilitate fat metabolism, you will end up eating less because water fills you up. So before you devour your long-awaited lunch, chug a full glass of water.
- Interval train to save time and burn more fat. Don’t spend hours at the gym to get in shape, switch to interval training for better results and less time on your cardio machine. According to the American College of Sports Medicine, more calories are burned in short, high intensity exercises. Studies have shown that interval training can help “increase your metabolism, burn calories from fat and carbohydrates, and keep burning calories long after you finish exercising.” For instance, if you like to run for your cardio workout, try alternating jogging and sprinting in two-minute increments. You’ll be surprised at how fast the time goes by compared to your old, long and slow endurance routine.
- Exercise as soon as you wake up.Before you raid the refrigerator for breakfast, try squeezing in a morning workout. This is the optimal time to burn fat instead of carbohydrates because your body has been fasting throughout the night, creating a depletion of glycogen (stored carbohydrate) and lower blood sugar. Plus, if you exercise in the morning, you not only burn fat during your workout but at an accelerated rate for hours after.
- Choose wheat instead of white. It’s no secret that whole grain/wheat is healthier than white bread. But how can this help you lose weight?Whole grain and whole wheat carbs contain much more fiber than white carbs. This magical ingredient suppresses your appetite, increases your rate of digestion and improves intestinal health. So stop by your nearest Trader Joe’s, where everything from pasta to pizza dough can be found in whole wheat/grain.
- Stretch every day. How do you think dancers and avid yoga practitioners stay so slim? Stretching helps elongate our muscles so us females don’t “bulk up.” If you exercise, be sure to stretch for at least half the time of your workout.
- “It takes fat to burn fat.” Sounds like an oxymoron, but actually “good fats”(monounsaturated fats), which are found in olive oil, avocados, nuts and omega-3 fatty acids in fish oil, help control your insulin levels, slow down carbohydrates rate of entry into the blood stream and sends a signal to your brain to stop eating, according to Dr. Beary Sears of “The Zone.” This doesn’t mean scarf down a pound of guacamole for lunch. Use these “good fats” as meal condiments and take a fish oil or omega-3 supplement every day.
- Eat Breakfast! A common misconception is to skip breakfast to cut daily calories. But actually, studies show that those who eat breakfast actually weigh less than those who skip. According to Meal Matter nutrition, “when you skip breakfast, your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. This sets you up to impulsively snack in the morning – often on high-fat sweets – or to eat extra servings or bigger portions at lunch or dinner.When you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day.”
- Eat these sweets, consume less sugar. With an all-new and creative caffeinated drink coming out each season, coffee has become more of a liquid dessert than an energy booster. If you’re not a fan of plain coffee or green tea, choose Starbucks’ Skinny Latte, which contains only 90 calories, zero grams of fat and uses sugar-free syrup. For your cookie cravings, try South Beach Diet’s cookies and meal bars. These are not only delicious, but have little to no grams of sugar and are low in calories.
- Take home leftovers when dining out. It’s hard to diet when there are so many delicious Valley eateries serving up mouth-watering, and practically euphoric dishes. Don’t feel bad, just be sure to take at least 1/3 of it home for later.