Just because you are busy it does not mean you should let yourself go!
And is there a better time to lose weight than right now?
You might think losing pounds means more exercise right?
Wrong! The majority of weight loss comes from eating healthy.
It’s
hard to lose weight in this generation of ‘Healthy Eating’, countless
different types of diets have been thrust in our faces.
For example, we have the paleo diet, the Mediterranean diet, the Atkins diet, Weight Watchers, Jenny Craig and so on.
It can be difficult trying to follow along and keep up.
What counts as healthy food? What should you be eating? What shouldn’t you be eating? How much of this should you eat?
It can all be overwhelming, even for the experts!
To calm the confusion a little, here are some staples that should always be included in your diet every day.
By
eating these healthy foods that contain the macro-nutrients and
micro-nutrients that your body desires, you will improve how you feel
and how you look on a daily basis.
These are the healthy foods you should be eating everyday for weight loss.
1. Eggs
Simple, I know. But eggs are a food that should be a staple in your everyday diet, and here’s why.
Firstly, in one large-sized egg, you will find around 7 grams of protein, with 6 grams of fat and minimal carbohydrates.
Not only does an egg contain a lot of protein, but it also contains high-quality protein.
This is measured by the different types of amino-acid chains found in the protein source.
In eggs, these chains are found in the correct ratios to make it the most effective source of protein.
This is great for your body’s recovery, muscle repair and skin repair.
For
those of you looking to lose some weight, eggs can be phenomenally
effective as well, containing a good protein and healthy fat content,
this keeps people feeling fuller for longer, supporting your dieting
efforts.
Furthermore, the micro-nutrients that are found in the yolk of the egg are great for supporting your body functions.
In
one large-sized egg, you will find small amounts of almost every
vitamin and mineral recommended in your recommended daily amount.
The
vitamins found in the highest quantities include; Vitamin B12, Vitamin A
and Selenium to name a few. All this from just one egg.
And the best part of eggs; are the many different ways you can make them!
Depending on how you feel, you could have them scrambled, over easy, sunny side up, etc.
This makes them the ideal healthy food you should eat every day.
2. Sweet Potato
If you’re looking for a healthy carbohydrate source, look no further than the sweet potato.
These orange spuds are filled with micro-nutrients to improve your health.
In
just one potato, it contains 400% of your daily recommended vitamin A,
making it very nutrient-dense whilst containing fewer calories than a
regular, white potato.
This complex carbohydrate takes longer to
break down and digest than its simple carbohydrate counterpart, leaving
you fuller for longer and reducing the chances of snacking during the
rest of the day.
It has high fiber content and has heavy links
with reduced blood sugar and insulin levels, important for those who
suffer from diabetes.
Sweet potato is often overlooked as a
healthy food but provides great health benefits and is easy to make as
it can be done in a microwave if you’re in a rush.
With lots of different recipes available, you can include it in your everyday life without it becoming repetitive or boring.
For those looking to lose weight or simply to include more nutrients in your diet, the sweet potato is the perfect carb for you.
3. Spinach/Kale
Yes, these leafy greens should be a staple of your healthy diet.
I know it is not something that many look forward to eating or would like to eat every day.
But the health benefits are amazing!
So, if you can find a way to fit them in, you definitely should.
Here’s why: These two leafy greens are dark green meaning they contain more chlorophyll and packed more densely with nutrients.
These nutrients include Vitamin K, which supports bone growth and is also good for the heart and lungs.
Vitamin
A, which helps to maintain skin function, giving you better-looking
skin and also supports the production of red blood cells.
And
these dark green vegetables also contain copper, which is healthy for
the metabolism, crucial for those looking to lose weight but also for
those who want to maintain a healthy weight.
You can blend this into a smoothie
or have a salad, but whatever way you want to fit these greens into your
diet, they are a healthy food that you cannot afford to miss out of
your healthy diet.
4. Chia Seeds
Packed with fiber, these healthy little seeds should become part of your everyday diet.
Their
fiber content will make sure your digestive tract will run smoothly and
will also increase your satiety when you consume them.
However,
despite containing all this fiber, it’s the antioxidant qualities of
chia seeds that is what makes this healthy food popular and recommended
by experts.
These antioxidants fight molecules that damage your
cells and increase your risk of cancer as well as also helping with
anti-aging.
These tiny little seeds also contain a good amount
of high-quality protein which has been proven to reduce craving and
leave you feeling fuller for longer.
Making it a food that can also support weight loss in addition to a healthy source of nutrients.
This
healthy food has been shown to reduce the risk of heart disease which a
massive 610,000 people die from in the USA every year.
Including
these seeds in your diet every day could reduce this shocking statistic
and will prevent you from suffering the same fate.
There are
several simple ways you can get these into your diet; you can add them
to a drink or yogurt and you won’t even notice they are there.
But you will notice the health benefits they provide.
5. Almonds
Many are aware they should eat nuts for a healthy, balanced diet.
However, they are unsure which ones they should eat, and the quantities in which they should eat them.
By far the best nut to consume for a healthy diet are almonds.
Not the salted kind though, they contain way too much sodium!
Plain
almonds are the way to go, rich in nutrients, fiber and protein; they
are a healthy food that you should be eating every day.
If you are looking to lose weight, then look no further than almonds.
These nuts are high in healthy fats and protein, meaning they stave off the hunger attacks and lead to a reduced appetite.
A
number of studies support this statement with one showing that
participants who ate a handful of almonds a day lost more weight and
reduced their weight circumference significantly more than those on a
nut-free diet.
As well as weight loss benefits, these nuts also
contain high amounts of vitamin E, an antioxidant that builds up in cell
membranes and prevents oxidative damage to these cells.
Studies
have supported the claim that having a high vitamin E content in your
diet can lead to a reduced risk of heart disease and Alzheimer’s.
The
health benefits of almonds are incredible, providing a lowered
cholesterol, lowering blood pressure and supporting blood sugar control.
These nuts really are a superfood!
6. Berries
Berries are very good for you, and not only because they’re one of your five a day.
They are high in antioxidants and help to fight chronic diseases.
Not to mention the fact that, unlike some of the above healthy foods, these are very tasty and appealing to the palate.
So why not add some of these delicious super-fruits into your diet?
For
example, in one cup of blackberries, there are a huge 7 grams of fiber,
supporting digestion and increasing satiety and these berries have also
been shown to reduce the risk of cardiovascular disease.
Not only
that, but they are also packed with vitamins, such as vitamins A and C;
and minerals, such as calcium and iron, to improve your body’s
functions and overall health.
Berries have some of the highest
antioxidant levels of any fruits you could eat, providing health
benefits such as cell protection from free radicals as well as reducing
your risk of heart disease.
Like all the healthy foods listed above, berries are also high in fiber.
Meaning
these tasty little treats actually reduce hunger and support your
digestive system, getting rid of waste substances from your body.
The
nutrient content in this healthy food is one reason alone why you
should eat them every day, with a high content of Vitamin C, Manganese,
Copper and Vitamin K to name a few.
And all for a very low number of calories as well.
So,
if you’re looking for a delicious, nutrient-dense, healthy food to
include in your everyday diet, look no further than a cup of berries.
7. Oats
This basic breakfast has become a staple in the diets of fitness fanatics.
Plain and simple, yet packed with health benefits.
This carbohydrate source is possibly the healthiest grain on the planet.
It
is also considered to be the best carbohydrate source for those looking
to lose weight as it is one of the most filling forms of the
macro-nutrient.
Often why it is recommended to eat at breakfast, in the form of oatmeal or porridge, to get you through the day.
Oats,
like many others on this list, have been shown to reduce LDL
cholesterol levels as well as help to regular blood sugar levels and
improve insulin sensitivity.
Making it a must-have for those with type 2 diabetes and those who struggle with their blood sugar levels.
Having
half a cup of oats every day can drastically improve your health with
the fiber, the nutrients and the antioxidants that it contains, so what
are you waiting for.
The number of oat recipes is endless, all you have to do is find one you enjoy.
