Most of us are living in a competitive environment, always in a hectic schedule and caught in a very busy life that we often forget to watch the foods we take in. We should always remember to provide our body with good and balance nutrition to keep it healthy. As the saying goes, “Health is wealth”, our health is the best investment we could invest in. But how could we be busy but at the same time being healthy? Here are some of the healthy and nutritional foods that provide weight loss and are easy to prepare, easy to find and most importantly, budget-friendly.
Eggs are rich in protein, and contain healthy fats. It can make you feel full with an intake of very low amount of calories because high-protein foods are known to reduce appetite and increase fullness (1). Also, a study proved that adding eggs in a weight management program may offer a good supplement to enhance weight loss (2). It is recommended to boil the eggs because if you fry them in oil or butter, about 50 calories will be added for each teaspoon used.
- Green leafy vegetables
They are known to have low in calories and carbohydrates, but with a lots of fiber. Foods loaded with high amounts of fiber will help you feel full for a longer time which prevents you from unnecessary eating. Eating leafy vegetables increases the volume of your meals but not the calorie count. There are many ways in preparing these green vegetables but it is recommended to use it in salads to maintain its freshness and obviously, it saves more time.
Avocado is full of vitamins, minerals, fiber and are loaded with healthy fats. In every half of avocado fruit, about 68 grams, it contains 4.6 g of dietary fiber and 0.2 g of total sugar (3). Since this fruit is high in fat and fiber, it helps in making you feel more satisfied and could keep you satiated longer. This is supported by a study that observed obese and overweight people that includes avocado in their meal and how it affected their appetite of overweight and obese people (4). It showed that participants who ate half of the avocado with their lunch experienced a decreased desire to eat for up to five hours afterward. And they also felt more satisfied after the meal that has avocado compared to the meals where they didn’t eat the fruit. The fruits are healthy, but they are also high in calories so be sure to pay attention to portion sizes. Half of the fruit is the suggested daily serving.
- Apple cider vinegar
Apple cider vinegar became incredibly popular nowadays in the field of natural health. It is popularly use in condiments. But did you know that this could be very useful for weight loss. A study presented that those people who took one to two tablespoons (about 15-30 ml) of apple cider vinegar daily for 12 weeks lost their weight and body fat (5). Also, this vinegar lowers blood sugar and insulin levels after eating (6). It can be used with olive oil in salad dressing and it is tasty with leafy vegetables, tomatoes and cucumbers. Or, you can simply drink it or mix it with water.
There you go busy working gorgeous human! Those are just some of the healthy foods to lose weight that you can try and use for your weight management program. Be healthy and fit despite of being busy! Enjoy the road to fitness and busy life!
1. Westerterp-Plantenga, M.S. (2008). Protein intake and energy balance. Regulatory Peptides, 149(1-3):67-69.
2. Vander Wal, J., Gupta, A., Khosla, P., & Dhurandhar, N. (2008). Egg breakfast enhances weight loss. International Journal of Obesity, 32(10), 1545–1551.
3. Dreher, M.L., & Davenport, A.J. (2013). Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition, 53(7):738-50.
4. Wien, M., Haddad, E., Oda, K., & Sabate, J. (2013). A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutrition Journal, 12:155.
5. Kondo, T., Kishi, M,. Fushimi, T., Ugajin, S., & Kaga T. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience Biotechnology Biochemistry, 73 (8): 1837-1843.
6. Brighenti, F., Castellani, G., Benini, L., Casiraghi, M.C., Leopardi, E., Crovetti, R., and Testolin, G. (1995). Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal in healthy subjects. European Journal of Clinical Nutrition, 49(4): 242- 247.