10 Healthy Foods to Help You Lose Weight and Feel Full
94an organic egg
10 Healthy Foods for weight loss
Historically, food has always been there to keep us healthy. Unfortuntately, the Western Diet has become filled with processed foods that contain partially hydrogenated oils, high fructose corn syrup, and artificial ingredients. And we remain hungry.
The following foods are nutritious, can help you feel full, and can help you lose weight.
1 - Eggs - an organic egg will help you feel full all day. Eggs are a good source of protein and have 13 different vitamins and minerals, including iron and vitamin D. I often have a hard boiled egg in the morning and it keeps me satisfied. When it is lunch time I am not ravenous. (see link below for an eco-friendly way to boil the perfect egg).
2 - Mushrooms - instead of meat use mushrooms in a sauce or salad. They are filling and cut hundreds of calories. Mushrooms are a rich source of germanium which increases oxygen efficiency in the body. They are also extremely low in calories and are a source of vitamin B.
3 - Beans - they contain resistant starch which triggers key appetite hormones. These hormones are what make you feel full. Beans have soluble fiber which lowers cholesterol and helps to improve insulin resistance.
4 - Crushed Red Pepper - the compound found in crushed red pepper is capsaicin. This is what ups the calories you naturally burn after eating.
5 - Olive Oil - contains oleic acid, which sets satiety hormones. Olive oil is high in monounsaturated fats and lower in saturated fats than other oils. (Dark chocolate also has oleic acid and curbs hunger - see link)
6 - Nuts - high in fiber and protein, nuts help you feel satisfied. Nuts have omega-3 fatty acids, phytochemicals, vitamin E, and potassium. By eating just a few nuts each day you are likely to eat 200 calories less per day. Also walnuts, almonds, and macadamia nuts are mono-and polyunsaturated fats - all good for your heart.
7 - Fresh Vegetables - a necessary part of our diet. By loading up daily on vegetables you can lose 25 percent more weight than people who only trim the fat in their diet. Plus, the magnesium, calcium and potassium in most fresh produce may help lower blood pressure. Organic or locally grown are recommended.
8 - Soup - by starting your meal with soup you are likely to eat 20 percent fewer total calories, than you would if you had opted to skip the soup. Soup fills you up. (Also see the Japanese shirataki noodles link - eaten as soup, they are amazing when it comes to feeling full, even a day later).
9 - Oatmeal - especially good for helping you lose weight around the middle. Oatmeal, like beans, is a source of soluble fiber and is full of heart-healthy B vitamins. Whole grains give you energy with staying power. Five servings per day can help you lose belly fat.
10 - Green Tea - considered a great pre-workout drink. It increases endurance by as much as 24 percent, which can allow you to exercise longer and burn more calories. According to a Journal of Nutrition study, drinking five cups of green tea per day can help you lose twice as much weight - most of it around your middle.
Enjoy your good health!
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Comments
Hello IslandVoice, please do share with your family. I appreciate it.
I just read an article stating that this is the first recession/depression where we are rapidly gaining weight. The quality of food is so inferior, with so little nutritional value, that all we are doing is filling up on empty calories - and getting fat.
Thanks for your comment!
I eat nuts after lunch at my desk to curb the need for chocolate or chips, but maybe I am eating too many, I have gain weight.
Does french fries qualify as a vegetable ?
I find I eat more veggies in the winter time then summer, maybe because of the kids, they have a love and hate relationship with veggies.
My big 'southern Sunday meal' is loaded with veggies, but also with alot of deserts, maybe I will rethink this whole Sunday thing and make it more healthy for everyone....ummmmm
Hi Jo,
Eating nuts with your french fries (which I bet you are doing - unless it is Friday and then it is donut time) may be a problem.
Ah, the big Southern Sunday meal where mom makes everyone happy. The perfect time to make all those wonderful Southern greens like collards and mustards, and smothered cabbage and stringbeans. Mmmmmm. Then you have to have pie or cake or peach cobbler...
I suppose if we eat the 10 healthy things on the list during the week we can eat what we want on Sunday. Mmmmm.
thanks for share great tips. I think with great food like your said above it can lose our weight. great research also. I hope your tips useful for us.
These are good pointers, that I have to delve more deeply into, especially the one about mushrooms, the rest I've heard about, but not mushrooms. Good job BK!
Thank you prasetio30 - we all know now that the old saying 'you are what you eat' has never been truer - if we keep eating junk we will look like junk.
fastfreta - I am glad you mentioned the mushrooms. When I lived in S. Korea there was such a large variety of mushrooms - Korean people eat in season and know what each food is good for - something we no longer know here, we just eat - anything. In the last few months I have read that certain mushrooms are even good for cancer. There are great health articles about mushrooms by a Canadian doctor writing on hub pages. I'll see if I can find it and forward it.
I want to grow old and be healthy - not a crippled dependent.
Thanks for writing.
Hey girl, great hub as usual, and I also love reading the comments the readers leave. They make some good points as well, thanks to your inspirational hubs.
I too love nuts, but I'm pigging out daily on cashews and I know it's overkill when I do it after eating. I do, however find that they help ward the hunger off when I eat them "instead" of something else.
I must say, I appreciated the fact about magnesium and calcium in the veggies. I don't eat enough of them (I already know that's bad), but since I'm older and need magnesium and calcium for my bones, I think I'll work on consuming more veggies. Thanks BKC!
You're welcome charm-baker!
Isn't it fun reading comments? We learn so much. Thanks for your kind words. We can all learn from each other and do better!
Love the cashews!
Great hub!! Wonderful information.
Thanks Triplet Mom! Glad you found the hub useful!
Triplet Mom never disappoints -- I follow her all over Hub Pages and she leads me to cool info. Your hub is no exception. Very straightforward and well researched info. The best part is, nothing you have suggested is difficult to swallow! Thanks for the health nudge. MM
Thanks so much Mighty Mom!
I like that you pointed out that nothing is difficult here.
I too am a Triplet Mom fan!
thanks for the info! :)
You're welcome SarahDL. Thanks for checking out this hub!
Thanks for sharing informative ideas...
You're welcome! Love your name!
Great hub! I too, have a nut fetish. I love cashews but have found they are the highest in calories. I take peanuts to work to help me stay alert. I've cut back on colas but still have a problem with the inner tube I have for a stomach. I would like to find a low impact exercise that I can get into without tearing up my knees and ankles.
I love the summer months and all the fresh veggies at the farmers markets. They taste so totally different from the store veggies. I literally become a vegetarian in the summer. Yum!
Thank you for sharing!
Thanks for writing Raggits.
Glad the information was useful. Inner tube for a stomach - that's funny! It seems we are all walking around with these stomachs - those that aren't are either holding them in or wearing girdles. I think I am ready to (almost) give up!
Great to know...I have been wanting to get my weight off, as it is the first I've had to worry about it. That age related issue, you know? Thanks for the insight.
I am living that age-related issue - but I feel good. Eating better is helping a a lot. And walking - a lot!
Glad you found the info useful!
What you need to do to lose weight is know how many calories your body needs each day. Then you consume slightly less calories than it needs. Thats the simple reality. If you eat real foods and get all the macro and micro nutrients your body needs everything else takes care of itself.
The key is real foods. Too often we count calories on a box - junk is junk.
Glad to hear that green tea can help you lose weight by increasing your endurance. However, couldn't the boost in energy simply be due to its caffeine content?
Hi, nice article. Something else I have found helpful is to eat a giant dill pickle. It is a great snack, it satisfies the urge for a salty snack and it is crunchy. Goodbye potato chips, hello dills.
deerinheadlights - I Looove the dill pickles! - good idea. Isn't it just enough to mention pickles to get you salivating? Love the ones with garlic, and the half sour and on and on!
Glad we hubbers can share healthy ideas with each other and the world!
Wonderful healthy information! So nicely put together too!
Thanks for sharing.
Lovely comment! Thanks so much Sarah m Marie. Glad you found it informative!
This hub could also be called save money on your groceries while losing weight. By using beans and mushrooms more and meat less you will really bring your food costs down. Plus drinking green tea instead of sodas and juices will also cut your costs.
A hard boiled egg in the morning has sustained me for ages. Nothing at all works as well. Forget those processed cereals - an hour later I am starving and may even get a headache. We just have to remember to eat real food and the right food at the right time. Junk food is not food. It is junk.
This is a very good article. Thank you!
So true Ashley Joy!
Isn't it great that we are going back to food instead of food products. Eating right will help us save money and save our health!
HardBoiled (love your name) - when I know I have a long hectic day ahead of me I have to have that hardboiled egg in the a.m. I'm with you on that. Nothing else sustains me for so long.
Come again!
Makes me re-think nuts. Thank you!
So glad you found the information useful! I'm glad Americans are finally going back to real food and not food products.
Thanks for writing!
Great suggestions! I didn't know that about Green tea.
great hub! Very useful suggestions on these health foods!
Hello Racheal Ambrose! Glad you like the suggestions. Green tea is my favorite beverage and it's getting a lot of favorable press. Ah, the ancients knew what they were doing all along.
Hello Laddoo! Thanks for the compliment. I'm so glad to see Americans finally going back to eating real food and not advertised food products. Now if we can just get quality fresh foods we'd be fine.
I recommend eating eggs and vegetables - for example i eat around 5 eggs everyday..
Hi axeny!
I have read so many great things about eating eggs daily. For so long Americans were sold the idea that they were dangerous (so we could buy processed egg products - which in fact are dangerous) - but finally we are going back to real food.
I've read about quite a few people who are busy all day and they talk about how they grab boiled eggs and go. The eggs sustain them.
Glad you commented about the value of eggs. I agree.
This is really helpful information! I've always wondered if it's healthiest to boil eggs or scramble them. I prefer mine scrambled, but I didn't know is I was eating a less-healthy version of an egg when I did that. Thanks for the tips!
Henry
You're welcome Henry! I'm so glad this hub is getting a good response and people are finding it useful.
I suppose variety is fine. Of course boiled cuts out the cooking in oil or butter. If I eat breakfast out I usually just go ahead and order scrambled. But at home boiled is easy.
I'll check out your website!
Will have to try this out for sure.
Nice to meet you Helen Cater. So glad you found the information helpful.
Thank you!
Very informative. I agree that hydrogenated foods are very unhealthy. NJ followed up on a study done on hydrogenated foods, which resulted in the ban of hydrogenated foods from NJ.
Thanks for that information Rubes!
NJ is doing quite a few innovative things (one of the first to do paid family leave) I am reading more and more about the damaging effect this has had on our bodies. We can diet and exercise all we want but we still remain obese and/or ill because of what we are ingesting. I just read a horror story about how this has even found its way into baby formulas and has affected the speaking skills of so many children. Sigh! We have been so 'had!'
Good hub with useful information - from the comments as well.
The thing is, I think we all like these foods, we just don't prepare enough ahead of time. It's not as simple as opening a package and popping the junk in the mouth. When you're busy, that's often the deciding factor. It shouldn't be - but it often is.
Thanks for some good info
That's it Dutchess OBlunt - we are all so busy - taking on more and more. I like the Italian slow movement - it's time to let some things go and slow down - or other cultures that can't believe Americans would cut corners on food - it should be the last thing we neglect - or better yet not neglect at all. It's the one thing we need before anything for survival - and we are too busy for it, and we are suffering the consequences.
I think we do too much to prepare - and then destroy healthy food. In S. Korea for example - they do no have ovens. Ovens just kill food - their diet is as fresh and easy and healthy as possible - and they reap the good benefits.
Thanks for commenting!
Thanks for the great hub! I need to lose weight, that is for sure.
You're welcome tim-tim! Love your photo on Esquire!
hello
very good hub
i have a hub very similar to this please take a look i think you will find it very intresting.
i have also become your fan
keep up the good work
Hello Robthom43921717! I checked out your great hubs and became a fan already. Lots of good raw eating! Great stuff!
Great info!!! :)
Thank you Sarah and Donnie! Nice to meet you, too!
IslandVoice says:
3 months ago
This is good! Thanks for sharing, i need to restructure my eating habits. You don't mind, i would like to share this in my Facebook for my family.