- Diet & Weight Loss
Losing Weight Fast - Best Foods for Healthy Eating
Healthy eating made easy
What are the best foods to eat in order to achieve weight loss goals? Experts answer that question in two parts; you must control what you eat, but you must also control how much you eat. Now, controlling what you eat is a simple concept once a person has learned how many calories they need and how many are in the food they consume.
Knowing what to eat can be a little more difficult, especially in this modern world where there seems to be more shelf space in supermarkets for packaged foods than there is for the natural stuff. You can always choose the Paleo diet, which encourages people to eat a diet similar to our Paleolithic ancestors; basically free range meats, poultry and fish, nuts and vegetables. While there is a lot of research to support the benefits of this diet, most experts will tout the good qualities of whole grains as well.
Here are some of the foods that come out on top in any healthy eating discussion. Coupled with a regular exercise routine, you will be hard pressed not to lose weight when your diet is full of these ‘superfoods.’
Sure blueberries and strawberries still rock the flavanoid power and are packed with antioxidants, but the Nutrition Journal claims that blackberries pack twice the punch-that is two times the amount of antioxidants. By the way, I dare you to try and gain weight eating blackberries, not gonna happen.
Can you handle the truth? Although just about anything in the green vegetable family (spinach, broccoli, etc.) is a smart choice for nutrient density, Brussels sprouts contain a high dose of folate and potassium, all in a low cal no fat package. Runner’s World suggests steaming them until tender and adding olive oil; but add some Hawaiian sea salt (or whatever is on hand,) and a little butter to make them delicious.
Assuming no food allergies, mussels are nutritious in many ways. They carry a hefty quota of vitamin B12, and are a good source of the friendly Omega -3 fats. Not just a great source of energy, but excellent for the immune system. Saute’ these in a citrus flavored liquid of stock, beer or water, and cook until the shell opens. Discard those that do not.
Got food allergies? Have some meat instead. Super lean bison is a good protein source if you can get it. Some other superb lean cuts (when not overcooked,) are flank steak and flap meat (from the belly of the cow.) Cut thinly across the grain, marinate for a couple of hours and grill these briefly over high heat for the tastiest results. Keep in mind, too much meat of any kind is a good way to gain weight , according to a study by the American Journal of Clinical Nutrition.
Grains of all kinds have received a bad rap, and although eating bleached, enriched flour is never a good idea, many societies without diabetes and obesity problems consider some type of grain a staple in their diet. Maybe it has something to do with portion control? In any case, ditch the white rice, pasta and bread for the following:
-Whole grain/Wild Rice: Black rice is an excellent source of energy and along with brown rice is packed with iron and magnesium.
-Red Quinoa: This grain cooks up in less than 20 minutes and is a good source of magnesium and antioxidants. It is also increasingly available in major food stores.
-Oats: Real oats are real healthy. Sorry. Anyway, just like the Quaker commercials say, it turns out the high fiber content in oats helps lower cholesterol.
Substitute mushrooms (or other vegetables) in place of calorie dense starches. They make a great side dish for meat, chicken and fish, or a tasty filling for an egg-white omelet with Swiss cheese. The shiitake mushroom also contains potent antioxidants and is a good source of fiber, iron, vitamin C and even protein.
Including some of the foods above in the weight loss diet is sure to have positive effects on your waistline. Just remember to go easy on dressing and cooking oils when you prepare food. These items are packed with calories and fat, so easy does it.
In our world of packaged everything, it can be tough to know what the best foods for healthy eating are. If all else fails, remember this mantra: If it wasn’t killed, fished, picked or plucked, don’t eat it.
How Many Calories are you Cooking With?
Cooking oils and salad dressings are notorious diet saboteurs. Know how much extra fat and calories you are adding to your diet with these common items:
-Canola oil contains 130 calories and 13 grams of fat per tablespoon; the good news is only .5 to 1 gram of that is saturated fat.
-14 grams of butter (about 1 tablespoon) has about 100 calories and 11 grams of fat-7 of it saturated.
-The average Ranch dressing offers up 13 grams of fat and 130 calories for every TWO tablespoons.
-Olive oil, although it is a "good" fat, contains roughly 15 grams of fat and 130 calories per tablespoon.
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