21 foods for a trimmer you

21 foods for a trimmer you - Seniors Today

Rev up your metabolism with these healthy yet tasty foods

At the cost of sounding exceedingly repetitive – your food choices affect your health and well- being.

It has never been easier to adopt and adapt to a healthier lifestyle. The food industry has truly evolved and as a consumer you can make informed choices about what you wish to put into your system.

With the right foods, you can drop some weight and trim your waistline. The added benefit – more nutrients like antioxidants, minerals, and vitamins – shapes up a better you.

These foods help you feel fuller and less inclined to binge (read: lower your appetite), as your blood sugar levels will be stable, and your metabolism revved up.

 

Agreed upon by dietitians, here are 21 of the best foods for a trimmer lighter body:

 

1. Flaxseed or Alsi1. Flaxseed or Alsi

Loaded with fiber, flaxseed can help stave off hunger and keep you satisfied. Fiber helps to slow digestion, which provides for a steady blood glucose level and hours of sustained energy. 

But make sure it’s milled (ground) before eating it—that’s how you retain all its perks. Whole flax seeds may pass through our system undigested, which means you may miss out on the many nutritional benefits.

 

 

2. Nuts2. Nuts

We said this before- nuts are a healthy and wonderful way to snack – but turns out they also offer weight loss benefits.

Pistachios emerge the star as they are a great addition to a diet aimed to help one lose weight because they’re one of the lowest-fat and lowest-calorie snacks. Get in-shell pistachios because the leftover shells may provide a visual cue that you’ve had one too many!

Almonds in particular, are a strong source of protein, and various research has linked an increase in almond consumption to a decrease in LDL cholesterol (the “bad” kind). Particularly, though, regularly snacking on almonds has been linked to greater weight loss due to its effect on supercharging metabolisms, per the Journal Research in Medical Sciences. 

Another nutty superstar, walnuts are rich in monounsaturated fats — they’re an extremely heart-healthy snack compared to other grab-and-go items like chips or pretzels. They may also help in reducing food cravings.

 

3. Greek yogurt3. Greek yogurt

Yogurt, specifically Greek variety (What distinguishes Greek yogurt is that its thicker, creamier texture because the liquid whey is strained out. Also, it contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts, according to Medical Digest), is a great addition to a weight loss plan because they not only contain ample protein to keep individuals fuller longer, but they’re also natural sources of probiotics (aka healthy bacteria) that keep your GI system running at optimum.

A healthy gut has shown to help with a slew of health conditions, improving mood, and promoting digestion, all of which can help you shed weight.

 

4. Chia seeds4. Chia seeds

These trendy, nutrient-packed seeds have a special quality: They can absorb more than ten times their weight in water, allowing them to swell in your digestive tract and keep you satisfied, says Lauren Harrin- Pincus MS, RDN, author of The Protein-Packed Breakfast Club. 

Sprinkle a teaspoon or two on yogurt, over your salad, in your oatmeal, or add them to your recipes and baked goods. “For an extra 20 calories per teaspoon, you will benefit from protein, fiber, omega-3 fats and prolonged fullness,” says Lauren.

 

 

 

5. Salsa5. Salsa 

Yes, salsa. The ingredients that go into making fresh salsa and pesto are filling and healthy. Plus, they are low in calories.  Add them to lean meat or fish or your veggies and salads.

 

6. Eggs6. Eggs

One of the keys to weight loss is eating nutritious foods that keep you full. Eggs, especially in the morning, will tide you over until lunch. Each egg has 6 grams of protein, which helps with satiety. 

 

7. Lentils and beans7. Lentils and beans 

For weight loss, it’s important to eat foods with plenty of protein and fiber to keep you full throughout the day as these prevent you from overeating. Opting for plant-based proteins ( a variety of dals, beans like chana, rajma, chawli etc.), which have fewer calories than their meat counterparts, is a wise choice.  They are super versatile and can be added to almost all our vegetarian and non- veg cuisine.

 

8. Oats8. Oats

Everyone knows that oats are a good source of fiber and can help support a healthy digestive system so incorporating them into different dishes or simply eating a bowl of oatmeal for breakfast can work to keep you full through the morning. 

 

9. Zucchini9. Zucchini

If giving up pasta is the hardest part of making changes to help lose weight, zucchini noodles are a healthier alternative. They seem pretty posh being served up at restaurants, but they are easy to make at home. Plus, they are lower in carbs and higher-in-nutrition cousin, being a good source of Vitamins A and C, potassium and fiber.  You can use them in “zoodles”, roast them, or add to salads.

 

10. Broccoli10. Broccoli

Broccoli is another vegetable that gives you great nutritional bang for your buck. It contains more protein than any other veggie. Plus, it’s loaded with fiber, vitamin C, iron and potassium and Vitamin K. You can add it to pretty much anything—eggs, soup, juice, pasta, pizza, stir-fries, and more.

 

11. Watermelon11. Watermelon

Yes, plain water is important, and its exceedingly important to stay hydrated. Watermelon is 92 percent water, plus it is bursting with vitamins A and C and anti-inflammatory nutrients like lycopene. Make sure you choose a good supplier of the fruit though.

 

12. Ginger12. Ginger

With its thermogenic qualities, ginger causes a rise in your body temperature helping it to burn calories. You can add ginger to your food or, for a fat-boosting beverage, brew a ginger tisane by boiling a decoction

 

13. Apples13. Apples

It seems that apples can do no wrong. The soluble fibre in apples prevents your cells from absorbing fat and aids water absorption. Plus, apples are full of vitamins and minerals, which assist in converting fats, carbohydrates and protein into energy.

 

14. Cinnamon14. Cinnamon

As a natural stabiliser of blood sugar, cinnamon contains antioxidants and phytochemicals, which both energise metabolism.

 

 

 

15. Pumpkin

White (Doodhi / Lauki/ bottle gourd) or Orange / yellow (Bhopla) pumpkin great in veggies, soups, smoothies, besides being a super tasty veggie.  And because it’s low in calories and contains many nutrients, it’s the perfect addition to any dish. Also high in fiber, pumpkin will add taste and texture to everything you add it in.

 

16. Leafy Greens - Spinach, Arugula, Bok Choy etc.16. Leafy Greens – Spinach, Arugula, Bok Choy etc.

Green veggies are weight loss superstars and easy to incorporate into almost anything you’re eating from a variety of our vegetable preparations to smoothies, salads etc. They are low in carbs and high in fiber. You can eat large quantities for few calories, and the nutritional values hit all the marks to ensure you meet your daily requirements for weight loss.

 

17. Grapefruit17. Grapefruit

The vitamin C found in grapefruit and grapefruit juice is known to regulate fat metabolism. Grapefruit also includes naringenin, which lowers your blood’s insulin levels. Be aware that grapefruit can interact with some drugs so speak to your doctor/nutritionist if you are taking medicines.

 

18. Dark chocolate18. Dark chocolate

It may surprise you to find chocolate on this list but, so long as it’s dark (with high cocoa content) and only consumed in moderation, chocolate contains antioxidants, which help rid the body of free radicals and kick-start the metabolism.

 

19. Fish like Salmon, Tuna, Sardines19. Fish like Salmon, Tuna, Sardines


Full of good fats and high – quality protein, these fish are most likely to support weight loss – and it has a positive effect on inflammation and insulin sensitivity. It doesn’t get any better than the healthy fats in these fish.  They’re filled with omega-3s and lean protein, helping you fill up at mealtime.

 

 

20. Quinoa20. Quinoa

A whole grain to load up on is quinoa, which is extremely high in fiber, but more importantly, it is a complete protein in a diet — meaning it contains amounts of all essential amino acids. It doesn’t disrupt blood sugar levels due to it’s low glycemic index, either. The verdict: Quinoa is a must-add to any kitchen. to promote sustained weight management.

 

21. Sweet Potatoes21. Sweet Potatoes

A medium sized sweet potato will get you fiber, potassium, and a ton of vitamin A for only 100 calories plus they are fill you up and can be used in a variety of vegetables, sweets, and soups. 

 

That does it for our choice of 21 foods to help you keep trim. Remember to eat balanced and wisely. Enjoy a pastry or dessert as well – it’s not going to make you fat, just as eating spinach won’t make you thin. But the pastry will lead to mood swings, spikes in energy and appetite whilst spinach will balance and boost your metabolism. 

If the foods you choose are nutritious, healthy foods which support better moods, higher energy levels, control your appetite and, when coupled with the right fitness routine, can support a better overall body composition – you can be certain that you’re taking the right steps towards a fitter, leaner body and a balanced wellness of being. 

About Deepa Desa

Deepa Desa has a wide range of professional experiences in varied industries, ranging from Business, Hospitality, Tea, Beauty, Aromatherapy and Natural wellness therapies, spanning her 35-year career. She is an internationally certified Advanced Beauty Esthetician and Electrotherapist, (CIDESCO/CIBTAC). She is also an advanced Aromatherapist (CIDESCO/IFA), (2005). She has been a consultant for corporates (HUL- Lakmé Lever, Raymond’s, Nivea, Sofitel etc.), and stand-alone beauty and wellness projects. Deepa has extensively trained therapists, for international beauty product companies like BABOR, CACI, Éminence Organics, Kerstin Florian, Gemology, Phytomer, and many more. She introduced oxygen and high -end anti-ageing therapies to Mumbai for the first time, at the spa she co-founded, Tahaa Spa in 2006. She believes in a synergy of science and nature for effective skincare. Currently, she integrates her passion, creativity, and experience to create relevant, relatable articles and blogs, and holds one on one sessions to help stress- management using natural therapies. If you have any questions, please e mail her at editor@seniorstoday.in

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