There have been countless debates on what foods you should eat in order to lose weight and lead a healthy lifestyle. In recent years, popular low-fat diets have emerged. Naturally, we rely on processed and packaged foods with fancy labels claiming to be healthy, because they were low in fat. Since then, the average American’s intake of fat has decreased, while refined carbohydrates increased, and obesity rates have risen at an alarming rate.
The truth is, the right kind of fat doesn’t make you fat; Sugar and refined carbs are the leading contributors to weight gain. While it’s important to limit the amount of saturated fat in your diet, eating a diet that is higher in fat and low in refined carbohydrates is the best balance for maintaining a healthy weight without adding junk to your diet. With that being said, there are several foods to include in your diet that will help keep you on track.
Although egg whites are a great source of protein, the yolk contains a great source of healthy fats and cholesterol. For guys, egg yolks are important for the production of testosterone. Whole eggs also have essential nutrients including vitamin A, D, B3, B12, iron, calcium, and several others that you won’t find in egg whites alone. Incorporating whole eggs into your everyday diet can help keep you fuller longer and can contribute to a steady and healthy weight loss.
Almonds and Cashews
Nuts contain a sizable amount of fat in a relatively small serving size. However, the healthy fats in whole nuts can help fuel weight loss. Adding a 1oz serving of nuts 1-2 times per day can help bridge the gap between meals, helping you feel fuller longer, which can attribute to a lower calorie intake. They can also contribute to a boost in metabolism activity, helps stabilize blood sugar levels, and are a great source of important nutrients your body needs. When choosing nuts to add to your diet, almonds and cashews are among the top for omega three fatty acids, protein, fiber, and zinc.
Nut butters are also a great way to get your daily servings of almonds and cashews. Just be sure to read labels and only choose flavored nut butters with no added sugar and clean ingredients.
Recent studies have shown that a diet rich in healthy fats from avocado can significantly reduce LDL or bad cholesterol which can result in a decrease in the risk for heart disease. And even better, a diet incorporating avocados daily can help reduce belly fat. Avocado contains high-oleic oils, which are high in monounsaturated fat. In a recent study by Penn State, individuals that consumed 3 tablespoons of avocado per day over a four week period lowered their belly fat percentage by 1.6% compared to those that consumed oils containing polyunsaturated fat.
Salmon is a great source of lean protein compared to red meat. A 3 oz serving provides you with almost 40% of your daily recommended protein and 64% of your daily vitamin D intake. Fish oils found in salmon are also linked to boosting weight loss. A 2007 study conducted by the American Journal of Clinical Nutrition showed that incorporating omega-3 fatty acid enriched foods including salmon into your diet, along with exercise, has the potential of accelerating weight loss.
Obviously eating more green vegetables should be part of a well-balanced diet, but kale, collards, and spinach, in particular, are considered superfoods and have several weight loss properties. Eating leafy greens can help increase the overall volume of food intake without adding extra calories. Some greens even take more calories to digest compared to how many calories they have per serving. With that being said, eating green veggies can help make you feel fuller longer and reduce the amount of total calories consumed on a day to day basis.
Cutting Out the Junk Food
There are hundreds of foods that can attribute to maintaining a healthy weight and eating a balanced diet. These five superfoods are a great place to start when it’s time to cut out the junk. Legendary Foods is committed to providing you with seasoned nut snacks and flavored nut butters without adding junk to your diet. All of our nut snacks contain only ingredients from nature, with no added sugar. Our seasoned almonds, almond butter, and cashew butter help keep you full between meals and give you a powerhouse of nutrients needed to fuel your body.