Is all your fat getting to your tummy? This can really make life uncomfortable. It must be a hard time wearing jeans. The core of the body which should always be strong no matter what. And to have a strong core, exercising is not the only easy way out. To control your diet and know what you should eat could help you not gain weight. These are some of the basic five food items which one should include in their meals to hold your waist.
Beans, chickpeas, lentils, and peas
As a group, beans, chickpeas, lentils, and peas are known as pulses. They may influence weight loss due to their effect on fullness, as well as their protein and fibre content. Similarly to oatmeal, pulses contain soluble fibre that may slow down digestion and absorption. Eating protein leads to the release of hormones that signal fullness. Researchers analysed studies that had looked at the effect of the consumption of pulses on weight loss.
Weight loss diets that included pulses resulted in significantly greater weight loss than those that did not. Weight maintenance diets that included pulses also resulted in weight loss compared with those that did not.
Eggs are rich in high-quality protein, fats and essential nutrients, like vitamin D and choline. It’s the protein, and the time of day we tend to eat them, that especially makes them a powerhouse for weight loss. Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime. One study found that eating eggs for breakfast left people feeling more satisfied than those who had bagels—which helped them eat less throughout the day.
Avocados are rich in monounsaturated fatty acids, dietary fibre, potassium and phytochemicals. People who eat avocados tend to have lower BMI, body weight and waist circumference than people who skip this green superfood, per a study in Nutrition Journal. While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fibre combo may help you slim down. Add some to your salad, sandwich or taco night for a burst of creaminess and flavour.
A study involving overweight and obese women compared a weight loss diet supplemented with 50 grams (g) of almonds a day with a weight loss diet that did not include nuts. After 3 months, women in the almond group lost significantly more weight than women in the nut-free group. Women in the almond group also had much greater reductions in their waist size, body mass index (BMI), total cholesterol, triglycerides, and blood sugar.
Yoghurt is protein-packed and full of probiotics, which are good for gut health and may help your weight-loss efforts. Your gut health can impact your weight, and eating more fibre and probiotics helps keep your gut bacteria happy, which can be good for your metabolism (read more about your gut-weight connection). Go Greek for more protein; plus, research from Appetite found that consumption of Greek yoghurt was associated with reduced appetite and increased satiety. Just keep an eye on added sugars in flavoured yoghurts, which only add calories. Instead, use fresh fruit to sweeten plain yoghurt.
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