Fibre-rich dark leafy greens are low in calories, so you can eat your fill until you feel full. Dark, leafy greens including broccoli, kale, spinach, collard, Swiss chard are rich in iron and calcium; leafy greens are also rich in antioxidants vitamins A, B9 (folate) and C.
Orange vegetables include carrots, sweet potatoes, squash and pumpkin are nutrient dense especially in vitamin A, potassium, carotenoids, and fibre. Carotenoids help stabilise blood sugar levels, which helps in weight loss.
Beans, soybeans, peas and lentils are all excellent sources of protein and fibre thus increasing satiety levels and keeping you fuller for a longer period. Diets high in fibre are also linked with reduced risk for developing diabetes, heart disease and certain kinds of cancer.
Opt for two to three servings of fish per week they are protein rich and are lower in calories, cholesterol and saturated fats than meats.
Whole grains contain complex carbs helping the body burns the energy from whole grains slowly plus keeping blood sugar levels stable in turn storing fewer carbohydrates as fat. Whole grains are rich in fibre and B vitamins plus Quinoa and Buck wheat are high in protein. Fibre and protein work together to help you feel fuller longer.
Research states that mineral Calcium plays a key role how the body burns fat and it’s believed that the more calcium that’s stored in a fat cell, the more fat that cell is able to burn.Opt for Calcium rich dairy foods but choose low fat or no fat products.
Soups and nutrient rich broths are easy to make and help you feel fuller for a longer time; Soups or broths keep you hydrated. Opt for a variety of broths using different super foods mixing lean meats with leafy greens and colored veggies with beans or lentils or simmer cruciferous vegetables with whole grains like barley or brown rice.
Nuts are high in calories so eat a handful a day; Nuts help promote weight loss as they contain heart-healthy monounsaturated fats, protein, fibre and many vitamins and minerals. The healthy fat, protein and fibre in a serving of nuts help fill you up.
Berries are low in calories and rich in immune boosting nutrients like zinc and vitamin C plus blueberries, raspberries, strawberries, blackberries and cranberries are all packed with fiber and antioxidants.
Phytonutrients in grapefruit help reduce insulin levels in the body thus maintaining proper sugar levels and efficient use of energy post meals, thus reducing the unused amount that’s then stored in the body as fat. Grapefruit is rich in fiber plus has high natural water content that helps fill you up.
Almonds are a good source of antioxidant vitamin E, Selenium and omega 3 essential fatty acids; the healthy fat, protein and fibre in a serving of Almonds helps fill you up.