Do you always wanted to shed some weight and be summer-bod ready? YES!
For many, dieting is like climbing the peak of Mount Everest, and that is just even the start. One should muster all their willpower to start their diet, and even more gusto just to stay on track. Others need more inspiration to boost their morale before they lose their sanity.
How could one keep their craziness at bay? When temptations are almost everywhere! Take some of the best carbs for instance, it is the number 1 enemy of all those on a diet. As much as we love pasta, bread, and every sweet you can think of, too many of us have been brainwashed into thinking carbs will make us fat. Sorry to burst your bubble – it won’t! It could just be your best friend if you want to finally achieve that dream bod you have been listing on your bucketlist for three years now.
We all need best carbs as a source of energy, it keeps us going when the going gets tough. Depriving yourself of all these carbs will only make you wanted to dive-head first to gaining weight than loosing them. Consuming the best carbs while on a diet can help you loose weight, if you eat the right ones of course!
It is not necessary that you would consume all of these full, but you can at least incorporate them to your next meal.
Barley is rich in insoluble fiber as well. The whole, hulled form contains more of it than whole wheat. As insoluble fiber absorbs water, it adds bulk and speeds intestinal contents through your body, which may reduce your risk of developing colorectal cancers since contact between harmful substances and your intestinal wall is limited. And there’s another bonus — insoluble fiber may help keep digestive disorders, like constipation and hemorrhoid flare-ups, at bay. Thus, keeping those extra pounds at bay.
The arguably prominence in the health department, avocado is like the homecoming queen of the fats parade. It’s actually a single-seeded berry native to Mexico, but at 322 calories and 29 grams of fat — 10 to 20 times what you’ll find in any other item in the produce aisle — the avocado can considerably be considered more of a fat than a fruit.
Moreover, it’s the mono-unsaturated fat content of an avocado — 20 grams per berry — that researchers say make it so special, and deserving of the health food fame. With its proven ability to lower cholesterol, quell hunger pangs and even spot-reduce belly fat, the avocado is arguably a perfect dietary staple for weight loss.
Farro—a staple for ancient Egyptians and modern-day Italians alike—has everything you need: nearly twice the protein and fiber of brown rice, along with calcium and iron.
A concentrated nutritional punch: A mere ounce of buckwheat delivers 3 grams of fiber and 4 grams of protein and is rich in a host of minerals.
These green marbles goes a long way. A half-cup of peas provides 12 percent of your recommended daily intake of zinc. More known for its cold-fighting powers, this mineral may also help reduce hunger by boosting levels of leptin, a hormone that alerts your brain when your stomach has had enough.
A British study showed that a higher intake of whole grains— around three servings daily—was associated with a lower BMI and less abdominal fat, supporting other research that links a diet high in whole grains with tinier waists. It’s key, however, to keep noodle portions between 100 and 200 calories (about 1/2 to 1 cup cooked), says Keri Gans, R.D., author of The Small Change Diet, adding that nutrient-rich carbohydrates are part of a balanced meal, not the entire meal.
When it comes to winter squash, acorn squash just about knocks out the others for the “most fiber” award. Only hubbard has 1 more gram per cup—and good luck finding that in most supermarkets.
Bean eaters have a 23 percent lower risk of an expanding waistline and a 22 percent reduced risk of being obese, says research in the Journal of the American College of Nutrition. While each type of bean has slightly different amounts of fiber, all good choices since they also pack protein and iron. Just remember to rinse any canned beans to reduce the sodium content, Lakatos Shames says.
When you’re craving a salty snack, reach for popcorn instead of chips. According to a study in Nutrition Journal, popcorn not only provides more short-term satiety compared to the fried taters, it also reduces feelings of hunger for those looking to manage body weight and watch their calories. Plus you can nosh 3 cups of air-popped kernels—which counts as a serving of whole grains—for the same amount of calories you’d get from about 9 plain potato chips.
Half of the fiber in oatmeal is soluble fiber, the kind that dissolves into a gel-like substance that delays stomach emptying, upping the satiety factor. Plus a study in the journal Obesity found that adding more soluble fiber to your diet may help reduce visceral fat, the deep belly kind that surrounds vital organs and has been associated with metabolic disorders, cardiovascular disease, and diabetes.
A complete protein, quinoa contains all nine essential amino acids—which your body needs to build lean, calorie-burning muscle—sans the saturated fats often found in animal protein. The four grams per half-cup serving may also help your lunch or dinner stay with you longer.
A grain native to the Middle East, kamut is low in calories, high in protein, and rich in heart-healthy omega-3 fatty acids. Kamut can help you keep on your diet track by reducing blood sugar levels, as well as lowering cholesterol and cytokines, which cause systemic body inflammation, according to a European Journal of Clinical Nutrition study.
While it may be low-carb and low-cal, a cup of this naturally sweet, melon will satisfy your sweet tooth while providing more than a hundred percent of your daily vitamin A needs. Noshing on fresh, healthy cantaloupe instead of sugary, fat-filled treats will help you stick to your diet plan.
Full of water and fiber, these guys fill you up without filling you out. Their creamy and delicious taste satisfies comfort food cravings with less calories than their cheesy competitors do. To avoid negating their slimming power, don’t load them with fatty toppings like bacon or butter; serve them with salsa instead.
Like sweet potatoes, brown rice contains a lot of fill-you-up water and fiber – much more than their whiter cousins. Cooked al dente, so that it’s still slightly chewy, will keep rice from raising your blood sugar levels, eliminating sugar crashes that send you looking for a sugar-packed pick-me-up later.
So consider these treats on your next meal, and you might be on your way to your SUMMER BOD GOAL!