Last updated on August 21st, 2018 at 09:45 pm
For a healthy and balanced diet include in your meals foods listed below, which also contain little fat and are relatively low in calories.
Medium-sized pear contains about 6 grams (0.2 oz) of fiber, a medium-sized apple contains about 3 grams (0.1 oz) of fiber. Both contain pectin, which reduces blood sugar levels and thus helping you avoid snacks between meals.
12-week study, which took place in Brazil showed that overweight women which have consumed three small pears or apples a day, lost more weight than women on the same diet who consumed three small oatmeal cookies instead of fruit. 100 g (3.5 oz) of pears only contains 54 calories, while 100 g (3.5 oz) of apple contains about 55 calories.
Instead of eating sweets, try grapes. Grapes contain a lot of sugar, so don’t eat it too much, but it does not contain fats. 100 g (3.5 oz) of grapes contains only 70 calories. Eating grapes will help you with your weight loss and will clean your body as this fruit is one of the most powerful antioxidants!
Control your appetite and eat a big salad bowl prior to meal (but don’t use creamy dressings as they are very caloric). Make a salad with carrot, cabbage, tomato, beetroot, lettuce or cucumber – all these kinds of vegetables are low in calories. For dressing you can use lemon juice or curd. You can also prepare a sandwich with raw vegetables.
You might be surprised but potato itself is no problem, the problem is just how it is prepared. Fried potatoe is bad as it has a lot of calories and trans fat. Boiled or baked potato in the oven without adding any fat is actually very good for your diet. Potato only contain 97 calories per 100 grams.
Grains contain fiber which will help make you feel full. Choose oats, barley, rye, roasted corn, rice, whole grain cereal with less sugar. Add them into your daily menu as such food will make you feel full for longer period of time.
Such food still contain relatively low calories. For a good and healthy breakfast you can eat whole grains and milk with less fat. If you want a sweeter taste, add sliced fruit into the mix.
You may have never heard of cholecystokinin, but for weight loss cholecystokinin is very important. This digestive hormone is a natural appetite suppressant. So enjoy beans often! A recent study shows that eighty percent of men had twice the level of this hormone after eating a meal with beans and fiber, as oppose to twenty percent of men who didn’t eat beans.
Beans maintain blood sugar levels at normal level and help you to stay away from food for a longer period of time. Eating beans will also lower your level of cholesterol.
Cottage cheese made from skimmed cow’s milk contains only 56 calories and is low in fat (light). It is a good source of protein, calcium and vitamins. If you mix cottage cheese with fruits such as banana or strawberry you get a tasty dessert!
Hidden ingredient that boosts up the metabolism and body fat loss in green tea is an antioxidant called catechin. Drink two cups of green tea a day to boosts your metabolism. Faster metabolism means faster weight loss. Read about metabolism here: Metabolism By drinking green tea you also lower your cholesterol level.
If you want to lose weight you shouldn’t completely remove all the sweets from your menu. You should still enjoy life and sometimes that means eating sweets (not too much of course). But not just any sweets. If you feel like your sugar is low have a bar of dark chocolate.
Always chose dark chocolate that contain a high proportion of cocoa (at least 70%). Such chocolate contains many antioxidants, has beneficial effect against stress and has an overall positive impact on our health.
And last but not least – not exactly food, but still. Studies have shown that you normally consuming more food if you drink too little water. Water has no calories, but will fill your stomach. You can add lemon for taste, but you can also drink beverages with fewer calories, which consist mainly of water such as coconut water, watermelon juice or buttermilk. You can also enjoy vegetable soup (with no oil).
The rule of thumb is to drink 3 liters (12 US cups) of water per day for men and 2 liters (8 US cups) per day for women. Remember that you don’t actually need to drink that much water as water is also found in vegetables and fruits that you eat trough out the day. Drink water only when you’re thirsty.