Obesity and excessive weight gain has been widely associated with some of the most rapidly increasing diseases in the world, including diabetes, arthritis and heart disease. It also triggers ailments such as stress, anxiety, high cholesterol levels and blood pressure ailments. Statistics reveal that North American individuals make up the largest population of people struggling with obesity.
The weight gain crisis in spreading all over the world and researchers have termed it is the obesity epidemic, as it is constantly increasing and raising the risk factors of chronic ailments. The main culprit behind this rapid spread of the obesity epidemic is a serious lack of nutrients in our daily diets, which have been replaced with sodium-loaded packaged meals, sugary beverages, frozen foods, trans fats and saturated fats.
The trick is to fill up your daily diet with low-calorie foods that pack up appetite-satiating nutrients to promote feelings of fullness and stave off hunger for longer. We’ve picked out 10 superfoods that are flavourful, nutritious and wondrous when it comes to igniting weight loss benefits.
Here, take a look:
Strawberries are loaded with natural sugars, a succulent flavour, heaps of vitamin C and an abundance of powerful antioxidants at the cost of very low calories. A generous cup of strawberries will brim up your body with no more than 50 nutrient-packed calories. You can always eat them with Greek yogurt and mixed nuts, add them to your oatmeal for a natural sweetener, or even toss them into your sweet salsas. You can also add strawberries to your fruit salads and frozen smoothies.
Eggs are the healthiest and most nutritious superfoods that promote amazing weight loss benefits for they pack up loads of protein and very few calories. Egg whites pack up the richest concentration of waist-slimming nutrients, and a 100 gram serving of eggs will provide your body no more than 50 protein-packed calories.
Most people avoid eating the yellow part, but health experts and nutritious widely recommend its consumption as it contains nearly half of the entire protein concentration found within an egg. You can devour butter-less scrambled eggs, boiled eggs, sandwiches, or even half-boiled eggs. Just be sure to avoid adding any kind of oil, butter or processed meats as that would only raise the calorie count.
Salads are always the best staple to star your meal for they pack up the lowest concentration of calories and the richest concentration of fat-burning nutrients. You don’t always have to restrict yourself to boring and leafy salads, instead, mix them up with green and colourful veggies, such as bok choy, celery, broccoli, spinach, zucchini, kale and arugula.
Bok choy is one of the tastiest and most satisfying leafy green veggies, and it packs up one of the richest concentrations of antioxidants and vitamin C. Moreover, it doesn’t contain the earthly acridity that is found in spinach. You just have to steam it a little, and you can enjoy a scrumptious treat of gently wilted bok choy.
Be sure to load up your salads with cucumbers and tomatoes, especially cucumbers for they have one of the highest concentrations of water, which gives them an incredibly low calorie count. Also, when making a salad, the trick is to keep a healthy base, and avoid adding up calorie-rich dressings, salt and sugar.
You can always pick out healthy dressings, like hummus, tahini, tamarind juice, mustard, yogurt or even lime juice.
Much like the waist-slimming chia seeds, oatmeal is a powerful superfood that packs up a lot of water, along with a potently effective fiber concentration. Fiber consumption is a spectacularly effective weight loss nutrient as it curbs the appetite, promotes satiation and eliminates those untimely cravings that force you to head towards the wending machines.
Moreover, oatmeal doesn’t pack up excessive calories, which makes it the perfect power meal to start your day.
Apples simply have to be added to a weight loss diet for effective results for it works wonders at promoting satiety to curb your appetite and cut down your overall calorie consumption. You see, apples are one of the very rare fruits that are rich in pectin, a fiber that promotes feelings of fullness to stave off your hunger for longer hours.
Basically, since apples involve a lot of chewing, it takes time to eat them and this tricks your brain into believe that your stomach is full and your appetite has been satiated.
If you don’t like to snack on raw apples, you can always add them to your sugar-free baked treats, salads, Greek yogurt, oatmeal, or a bowl of muesli. Apples can also be added to protein-packed meals such as grilled turkey or chicken sandwiches for a sweet flavour.
A generous serving of healthy, homemade popcorn that are not lathered with excessive amounts of butter and oil actually make a nutritious and low-calorie treat, which provides no more than 30 calories in each cup.
You can always enjoy them with your favourite herbs, chilli powder, salt and other seasonings. However be sure to avoid those packaged instant microwave popcorn varieties, along with those cheese-loaded popcorns dripping with butter that are served at movie theatres for they contain nothing with empty calories.
These hearty and healthy tubes are given a bad name due to the exceedingly-fattening recipes of oily French fries, crisps, chips and packaged fries that fuel the development of fat in the abdomen. Even though potatoes tend to have a much higher carb concentration as compared to most other root vegetables, they actually aid in curbing appetite and avoiding those sudden pangs of hunger for longer hours.
Moreover, potatoes and their skins are loaded with nutrients and vitamins, which makes them a great energy-packed snack. Roast some potatoes with their skin and devour it with hummus, steam some for your vegetable salad, or you can even add baked potatoes as a side-line to your meals.
Rajma-Rice is one of the most flavourful and delicious meals of the Indian cuisine, but if you eliminate the rice, you can treat yourself to a nutrient-packed treat that will surprise you with its wondrous weight loss benefits.
A hearty serving of Rajma will brim you up with a low-calorie meal loaded with energizing protein and waist-slimming fiber.
Kidney beans are packed with fiber and they will add up no more than 100 calories in every half cup.
Moreover, since kidney beans are regarded as a complex carbohydrate, they provide the body sustainable energy levels, which curbs the appetite and prevents those fattening snack-cravings.
Mushrooms are one of the most decadent and flavour-packed treats gifted by nature, and their succulent and earthy flavour encourages you to chew more, which makes them a healthier alternative to fatty meats. A 100 grams of mushrooms will brim up your body with several waist-slimming nutrients at the cost of no more than 25 calories. These succulent treats are made up with mostly water, so you can devour on as many as you like.
Add them to your baked treats, soups, salads, roasted recipes and even your grilled fish or chicken platters.
Here’s a great news for chicken lovers: this is by far the only meat that packs up the lowest concentration of calories, particularly the breast. You can enjoy a hearty treat of 100 grams of chicken breast and it will only give your body no more than 100 calories. Moreover, research reveals that the body uses a lot of energy while digesting chicken, which ignites the natural calorie-burning process to help you lose weight.
Marketers and manufacturers are constantly fooling consumers with supposed claims of healthy substitutes and hoax products that claim to sell low-fat and low-calorie products with sneaky calories and dangerous additives. Researchers also blame the excessive consumption of refined carbs, sugar and fats as the culprit that has led to excessive obesity amongst the entire world population.
Can we fight off the obesity epidemic? Indeed we can.
It simply takes a mindful and responsible initiative of watching one’s calories and making every spoonful that goes inside your mouth count in terms of nutrients and antioxidants.