More than 70 percent of Americans say their New Year’s resolutions are about weight loss or getting healthier. People have the most success keeping weight off and staying healthy when they change their eating habits instead of going on a short-term, restrictive diet. So, if you want to lose weight this year, try including some foods that have weight loss as part of their benefits.
Basil
In addition to being tasty, basil has a long list of health benefits, including improving digestive health. Basil’s anti-inflammatory properties can alleviate the symptoms of Irritable Bowl Syndrome. Better digestion also could mean that you burn calories more efficiently.
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Broccoli
Part of the cruciferous vegetable family, broccoli contains a range of vitamins and minerals. Certain nutrients found in broccoli, like B-9 or folate, can aid in weight loss because it helps your body use fats and proteins more effectively. It’s also a good source of vitamins K and C, plus potassium and fiber.
Fish
There’s no better high quality, low fat protein than fish. Just about any type you can think of contains Omega-3, iron, zinc, vitamins D and B2, iodine, magnesium and potassium. Vitamin B2, or riboflavin, improves how your body uses carbohydrates, fats and protein as energy. That can help you burn more calories throughout the day.
Olive Oil
If you’re vegan or vegetarian, or you just don’t like fish, olive oil is another good way to Omega-3. These fatty acids lower blood pressure, which can help fight against heart disease. Also, olive oil isn’t associated with gaining weight, unlike butter or vegetable oil. Consider trading out fatty oils and butter for olive oil in your home cooking.
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Mushrooms
Vegans and vegetarians can also get a good dose of protein from mushrooms. Consuming protein, especially at breakfast, can help you stay full until your next meal. Cutting down on between-meal snacking is a great way to get rid of extra calories.
Sweet Potatoes
Health gurus rave about the benefits of sweet potatoes because they’re packed with vitamins, like A, E, B5, and B6, among many others. Other potatoes don’t have nearly as much nutrition as sweet potatoes. So, if you love French fries, consider swapping them out for sweet potato fries.
Eggs
There was a time when eggs were considered a bad source of protein because they’re high in cholesterol and fat. However, these days, eggs are hailed as a “perfect food.” Eating eggs alongside other nutritious foods helps your body absorb vitamins and minerals. Plus, they contain B12, zinc and iron.
Beans
Beans can be an essential part of a low-calorie, high-fiber diet. Most weight loss plans include foods that increase your fiber intake and lower your calorie intake because fiber speeds up your metabolism to help you burn calories faster. Try replacing meat with beans for at least one meal a day if you eat meat at every meal.
Avocados
You may have heard that avocados are a superfood, but what does that mean, exactly? Including avocado in your diet provides your body with potassium, magnesium, pantothenic acid, riboflavin, folate, niacin, lutein, beta-carotene, omega-3 fatty acids and vitamins B6, C, E and K. Seems like millennials might be on to something, after all.
Oats
Oats can be an excellent alternative to white flour. For example, oat flour is gluten free and rich in antioxidants. In addition, oat bread contains a range of nutrients, while white bread has no nutritional value at all. Oats have even come a popular alternative for milk. It has a thick texture and sweet taste that’s very reminiscent of cow’s milk.
Health First
If you’d like to lose some weight this year, consider putting your health first. Eating healthier will create a better pathway to maintaining your habits. Ditch dieting in 2020, and make a change that sticks.