Some key elements that contribute to weight loss are soluble fiber, low fat protein and calcium. Soluble fiber absorbs water and expands inside your stomach, which increases your sense of fullness. The best way to get your fiber is to eat whole grains, fruits and vegetables. Great sources of fiber include oats, brown rice, barley, sweet potatoes, cauliflower, carrots, apples, strawberries, nectarines, pears, and bananas. Fiber's best friend is water so keep sipping water throughout the day.
In addition to fiber, add some protein to your meals and snacks to feel even more satisfied. This will keep you sustained and help prevent overeating. Protein takes around 4 to 6 hours to digest so the food is in your stomach longer, keeping you feeling full longer.
Another fat loss helper to include into your day is the essential mineral calcium. Excellent sources of calcium include raw almonds, organic low fat dairy products, kelp, molasses, turnip greens and sardines. Researchers have shown that after controlling for total caloric intake and physical activity, body fat was lower in people with the highest calcium intake (J. of American Board of Family Practice 18: 205-210; 2005). Calcium actually helps your body burn fat more effectively. Aim for 1,200 mg of calcium per day as part of a low calorie diet to make a positive impact on achieving your weight loss goals. For those already on the Organic Liaison Program: have a heaping teaspoon of Organic Liaison Release Me mixed in some of your favorite herbal tea or in hot water every evening to get 200 mg of calcium. Our body absorbs about 500 mg of calcium at a time so spread out your calcium from foods and any additional calcium supplements throughout the day.
Here are some more examples of foods to implement into your eating regime to help you be lean and clean.
Artichokes: An amazing source of fiber, artichokes are a balanced, low fat snack making it a perfect weight loss food. One medium steamed artichoke is 150 calories and contains 33 grams of carbohydrate, 10 grams of protein, 0.5 grams of fat and 16 grams of fiber. An artichoke has the perfect amount of calories that stimulate the thermic effect of food (increases calorie burning), which helps speed up your metabolism. For a great unique snack, have a steamed artichoke drizzled with your favorite flavoring such as a teaspoon of organic mayonnaise, hummus, or Italian dressing. Artichokes also provide an excellent source of calcium, folic acid and potassium.
Black Beans: These rank number one out of all the beans for antioxidants, which help prevent cell damage. Beans are a perfect, balanced weight loss food that provides an excellent source of fiber, fuel and protein for sustainability and increased satisfaction. Consuming approximately ½ cup of dry beans or peas increases your overall fiber, protein, folate, zinc, iron, and magnesium while lowering your intake of saturated fat and total fat. Black turtle beans contain as much antioxidants as cranberries and grapes and 10 times the amount found in oranges. The high fiber content in black beans helps regulate blood sugar levels, which is very beneficial for people with diabetes or hypoglycemia (low blood sugar).
Quinoa: The "supergrain of the future" is high in fiber and higher in protein compared to rice. Adding quinoa into your week provides you with added fiber, which gives you more satiety per chew. This helps prevent overeating. Quinoa also contains all the essential amino acids making it a perfect protein while also providing an excellent source of magnesium, manganese, vitamin B2, vitamin E, iron, phosphorus, copper, and zinc. Quinoa is gluten free and a safe alternative for wheat or gluten intolerant individuals.
Tomato Paste: This may sound off the wall, but tomato paste is truly a great weight loss food, providing 5 grams of dietary fiber per ½ cup canned tomato paste. What a great fat free satisfier! Add tomato paste into your spaghetti sauce or on a tortilla as an excellent source of fuel and antioxidants.
Broccoli: Another top weight loss food, broccoli provides an excellent source of fiber, protein, vitamin A, vitamin B6, vitamin E, vitamin C, folic acid, calcium, magnesium and potassium, and lutein (helpful for vision and circulatory health).
Deborah is the Health Director for Organic Liaison, has been a Registered Dietitian for over 16 years, counseling clients on nutrition and fitness, and is the author of 200 Superfoods That Will Save Your Life published by McGraw-Hill, Inc. Her mission is to educate Organic Liaison members to achieve optimal wellness through balanced eating and exercise. For more on Deborah - click here.
To contact Deborah, reach her directly at Phitter, a free health, diet, and weight-loss micro-blogging community, focused on getting 'phit.' Register for free, then send a phit to "olhealthdirecto
contains all the essential amino acids making it a perfect protein while also providing an excellent source of magnesium, manganese, vitamin B2, vitamin E, iron, phosphorus, copper, and zinc. Quinoa is gluten free and a safe alternative for wheat or gluten intolerant individuals.
Deborah is the Health Director for Organic Liaison, has been a Registered Dietitian for over 16 years, counseling clients on nutrition and fitness, and is the author of 200 Superfoods That Will Save Your Life published by McGraw-Hill, Inc. Her mission is to educate Organic Liaison members to achieve optimal wellness through balanced eating and exercise. For more on Deborah -
