If you're bearing a little extra flab around your midriff, join the club. As per the National Institute of Diabetes and Digestive and Kidney Diseases, more than one-third of men and a quarter of women in America are overweight. It is common knowledge that shedding pounds involves determination, sacrifices, and an unwavering decision to abstain from all appetising foods. However, what if we revealed to you that not every "unhealthy" food is equally detrimental? Surprisingly some conventional dietary evil-doers accused of causing weight gain can actually aid your weight loss mission. In this piece, we will discuss eight such maligned foods which support weight reduction.
Eat This Not That! had conversations with nutrition experts who unveiled eight tantalizing foods that may revolutionize your perceptions about weight management. From sugary delights to tangy tasties - you'll find an array of edibles which could prove helpful in tackling stubborn fat.
Continue reading this article if you're prepared for stepping up your fitness regimen- let's discover these misunderstood 'sin-foods' aiding in slimming down together!
Six Misunderstood Carbs That Can Actually Help You Lose Weight
Peanut Butter
Don't be deterred by the caloric content of peanut butter. This rich, delightful spread is loaded with beneficial fats and protein that will satiate your hunger, reducing overall calorie intake. Nevertheless, moderate consumption is crucial. Choose a natural version of peanut butter free from excessive sugars and preservatives.
"Healthy fats and protein are found in natural peanut butter without synthetic sugars or harmful oils." says Trista Best, RD, a registered dietitian at Balance One Supplements. "In moderate quantities, it can be both satisfying and nourishing part to include in our regular meals."
Whole-Fat Yogurt
Unexpectedly, full-fat yogurt has the potential to support weight loss. Research suggests that consuming whole dairy products does not contribute to increased weight gain. In fact, intake of dairy can reduce body fat and enhance your lean muscle mass. Moreover, full-fat yogurt is abundant in probiotics contributing towards better digestive health which plays a significant role in managing weight.
Blanca Garcia RDN, an accredited nutritionist-dietitian and founder of Blanca Garcia Consultancy, provides insight with ETNT stating "Yogurts with a high fat content have substantial quantities of cholesterol. Essential for cell structure and hormone transportation, our bodies require cholesterol but consumption through this type of yogurt aids in reducing harmful low-density lipoprotein cholesterol levels. Lowering bad cholesterols may further assist the process of losing weight."
Dark Chocolate
We bet you didn't expect this. Ironically, a moderate consumption of dark chocolate could aid in maintaining a healthy weight-loss regimen. Dark chocolate is packed with antioxidants that can potentially rev up your metabolism and suppress the longing for high-sugar substitutes.
"High-cocoa content dark chocolate (70% or upward) typically has less sugar and is rich in antioxidants," suggests Best. "When consumed cautiously, it can appease those sweet yearnings without causing a hitch in your journey towards shedding pounds."
Gourmet Subs
Gourmet subs form a paradox in your diet plan, potentially paving the way to weight gain or health promotion. The key lies in the choices made at the sandwich counter. Choosing whole grain loaves and opting for lean protein sources while incorporating an abundance of fresh vegetables can create a dish that offers energy, fiber, and essential nutrients that control calorie intake levels effectively. Moreover, these ingredients successfully satiate hunger preventing unnecessary nibbling on unhealthy snack items.
"Largely, gourmet subs tend to contain excessive amounts of carbohydrates and meat content. Nonetheless, not every deli sub has to be this way," Garcia points out. "The bread type could be swapped for either flat bread reducing the carbohydrate contribution; else you may opt for whole-wheat variants increasing dietary fiber content further. Cut down on meat portions while boosting vegetable fillings leads to a high-fiber yet considerably reduced carbohydrate sub."
Avocado
Even though avocados are acknowledged for their rich, creamy texture and high calorie content, they're beneficial due to the healthy monounsaturated fats and fiber they provide. These nutrients aid in curbing hunger. A National Health and Nutrition Examination Survey (NHANES) study found that more frequent consumption of avocados was significantly associated with lower body weight, body mass index (BMI), and waist measurement compared to those who ate them less frequently.
"Despite being higher in calories because of their healthy fat content, these monounsaturated fats found in Avocado can help you feel satiated longer which could reduce your overall caloric intake," explains Best.
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Eggs
Never sidestep eggs for your morning meal. Based on a study conducted in 2020, relishing eggs as the first meal of your day can aid in quenching hunger. This is primarily because these nutrient-rich and protein-loaded foods help manage appetite.
Garcia states, "Through the years, there has been much debate among scientists over whether or not consuming eggs due to their cholesterol content present in the yolk is beneficial." However, moderation is key when including eggs in your diet since they are an excellent source of vitamins like B2, B5, and B12 along with choline and phosphorous which are all integral nutrients for maintaining body balance. Moreover, proteins make you feel satisfied longer thereby lowering excessive intake of other food types that aid weight loss."
Nuts
Nuts may contribute many calories, but they're a prime snack for weight loss. Studies demonstrate that nuts consumed daily are associated with lessened long-term weight gain and a reduced risk of obesity. However, be aware of portion control since the calories can swiftly accumulate.
"Nuts such as almonds, walnuts, and cashews are high in calorie content but abundant in health-beneficial fats, protein, and fiber. A small amount can provide fullness and prevent excessive consumption," Best suggests.
Bananas
Even though bananas have slightly more calories compared to other fruits, they play a crucial role in managing one's weight. Loaded with essential nutrients and dietary fiber, these fruits can help enhance feelings of satiety leading to lower total calorie consumption.
"Quite often people mistakenly label bananas as unhealthy due to their sugar content," points out Garcia. "In reality, the high fiber content in bananas assists in capturing extra sugars unnecessary for our body and prevents them from being converted into fat. Moreover, they aid the digestive process by promoting smooth bowel movements and assist in lowering fat levels in our bloodstream by reducing low-density lipoproteins contributing positively towards weight reduction."
