You think to yourself for the umpteenth time – ‘I need to kick-start and shed some weight’. You’ve probably been feeling sluggish and bloated for a while now, but you’ve not been able to find the time to work out or cook healthier food. We get you. And so we’re about to let you in on a secret on weight loss…
If you kick-start by making small adjustments in your diet, you could actually jumpstart weight loss! We’re not suggesting that you never need to work out. To achieve fitness goals, exercise and nutrition have to go hand-in-hand. But on days when you can’t make the time to exercise, if you still manage to eat these healthy foods, you’ll be better for it. Here are all the foods you should be eating to kick-start weight loss.
Swap out Pasta for Vegetables
You’ve probably heard of zucchini noodles, cucumber noodles and spaghetti squash; and they are trending for good reason. They replace pasta in equally scrumptious dishes but bring less than half the calories than pasta would. Not to mention, they are rich in fibre and micronutrients. So kick-start by swapping the spaghetti in that four-cheese sauce for zucchini noodles or cucumber noodles; add some fresh tomato sauce to spaghetti squash or slice eggplant and zucchini thinly and use them in a lasagna instead of pasta sheets and you’ll be amazed as to how much lighter these dishes will turn out, how much more flavourful, and how much healthier!
Homemade Dips
Fresh dips made at home will always be healthier than the store-bought variety; and yet, we need to be mindful about what we put in them. Steer clear of cream or mayonnaise as dip bases. Instead, make fresh hummus with chickpeas and tahini; Greek yogurt, spinach and pine nut dip; roasted red bell pepper dip or a beet hummus. Say goodbye to chips and hello to whole-wheat lavash or pita and veggie sticks.
Whole Grains
Replace refined white carbohydrates with whole grains such as quinoa, oats and brown rice. In comparison to refined grains, the calories retained during digestion of whole grains are lower. Whole grains are also known to speed up metabolism, have higher fibre content and keep one fuller for longer periods of time.
Snack on Nuts
Yes, nuts are high calorie foods that we’ve always been told to avoid. But if eaten in moderation, our bodies can benefit from their high protein and fibre content. Instead of reaching for a slice of whole-grain bread and peanut butter or a muffin, opt for a small serving of nuts such as almonds, pistachios or walnuts.
Sweet Potatoes
Including sweet potatoes in your diet is a great way to aid weight loss. They are a rich source of fibre, vitamins and minerals such as iron and calcium. They also have a high content of the antioxidant called beta-carotene which turns into vitamin A when consumed. They are low calorie starchy foods that are a good source of carbohydrates and protein.
Peanut Butter
We’re not talking about the store-bought variety that has lots of added sugar and preservatives. We’re talking organic, preservative- and additive-free peanut butter that you can whip up within the comfort of your home. Peanut butter packs lots of fibre and protein to keep one filled and sated. Peanuts also contain an amino acid that helps improve blood flow and thereby reduces fluid retention.
Berries
Strawberries, blueberries, raspberries, blackberries and red currants are imperative to weight-loss nutrition. They are packed with antioxidants that fight premature ageing and help shed excess weight. They also regulate blood sugar levels, reduce belly fat, lower cholesterol and are rich sources of fibre. So, add berries to salads and breakfast oatmeal to reap all their goodness.
Dark Chocolate
Everyone deserves a treat, and more so one that feels indulgent but is actually working to help you lose weight – dark chocolate! Dark Chocolate is rich in flavonoids, compounds which are heart-healthy and can reduce the risk of Type 2 diabetes and cardiovascular disease. Kick-start by including a few cubes of dark chocolate with at least 70 percent cacao to enjoy its belly-blasting effects.
Healthy Fish
Fish such as salmon, tuna and sardines are a great addition to a weight-loss diet as they are a source of lean-protein, and are filled with omega-3 and healthy fats. Seafood helps one stay full for longer, curbs cravings and is a simple delicious choice for lunches and dinners.
