Healthy Foods To Lose Weight
Many of us like to think we eat healthy. The truth, however, as reported in the New York Times, is that while in 1980 only 1 in 10 were obese those rates have doubled even tripled in some industrialized nations. These are alarming numbers, so what healthy foods to lose weight should we be consuming. Or do we have to feel hungry in order to achieve weight lose? Well we do not have to feel hungry all the time. In fact starving is the worse way to achieve weight lose. While consuming fewer calories and exercise are key what are the healthy foods to lose weight and maximize your efforts?
Weight loss can be achieved without feeling starved and without fad dieting. First lets look at why many are gaining weight. Imagine if you will that feeling you have when you are first in love. All you can think about is that special some one. Do you even remember to eat? Or how about when you have that dead line for work, the report that must be in by the end of the week. Hours go by without you even thinking about food. As children we play out doors and time goes by things such as meals and sleep seem completely irrelevant that is until mom calls us in. This is because we are being fed by good feelings.
Two of the major cause's of obesity is depression and boredom. We eat to satisfy ourselves often not because we are hungry for food, more like we are hungry for food for our souls. We need to feel good on the inside and with no out side stimulation we look for it in food. While it is true our bodies need food for energy we also need food for our spirits, our souls. It is very important.
Research has shown that babies need to be held, cuddled, hugged in order to grow. They can be given all nutrition they need yet if they are not held while being given a bottle, if no one cuddles or holds them they fail to thrive and even die. All while receiving adequate nutrition. Why because we need more then nutrition to thrive. This is why when our needs are being met when we feel loved or satisfied we often forget the need to eat.
After we take a good look at our behavior and why we eat, we can then start to take a look at what we eat. Healthy foods to lose weight do not have to be costly or hard to prepare. Most can be found in your local grocer's produce aisle. Our diets should be filled with colorful fruits and vegetables. The more vibrant the color the better.
We all know we need the vitamins and minerals that are found in fruits and vegetables. What we may not realize is the reason say a squash is a pretty yellow or the pretty orange found in a carrot is because of phytonutrients. These phytonutrients are important for biological activity such as regeneration, restoration and optimal support of organ function. So you want to pick those primary colors when in the produce aisle. Remember the reds, yellow, orange and blue when shopping. These foods are high in antioxidants and antioxidants help you prevent cancer and heart disease. Greens are full of chlorophyll and magnesium which we need for healthy nerves, muscles and balancing our hormones.
Fruits and vegetables are the very healthy foods to lose weight that we need. We need a minimum of 5 servings of each every day. Coupled with lean meat, whole grains and dairy low in fat and you have a terrific combination of foods. You will find that belly fat reducing in no time if you follow this healthy diet. A list of the top 10 super foods to help you while not all inclusive, these have been shown to promote wellness, weight control and taste good. They are multitasking foods. Eaten regularly you will be well on your way to healthy foods to lose weight.
1. Low fat yogurt, is a terrific food it is enriched with probiotics and many who are lactose sensitive can actually tolerate yogurt. It can be used for dips, you can use it in place of sour cream. If yogurt is not your thing then try skim milk.
2. Eggs, the wonder food. They are versatile, economical and filled with quality protein. Eggs contain 12 vitamins and minerals in addition to protein, including choline which is good for brain development and memory. Not only that make it a hard boiled egg and it becomes portable.
3. Nuts in small doses are terrific at promoting weight loss, just an ounce a day and you have added texture, protein and they help lower cholesterol levels.
4. Kiwis are so wonderfully delicious and packed with vitamin C, antioxidants, fiber potassium and well as some vitamin A and E.
5. Quina is an ancient grain that is easy to make, rich in protein and fiber in addition to a terrific source of iron, zinc and vitamin E. Some other grains to keep in mind are oats, barley, buckwheat just to name a few.
6. Beans are terrific for your heart. Beans are loaded with insoluble fiber which helps lower cholesterol and they keep you feeling full.
7. Salmon because of its omega-3 fatty acid content. Omega-3 fatty acids help protect heart health. American Heart Association recommends eating fatty fish like salmon twice weekly and it is low in calories.
8. Broccoli one of the favorite vegetables taste great and is rich in vitamin A,C and K and plenty of fiber.
9. Sweet potatoes are packed with vitamin A, calcium and potassium you can substitute it for that white potato.
10. Berries are an incredible addition to your diet. They are loaded with antioxidants, phytonutrients, low in calories as well as having a high water content and fiber.
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