We have some good news and some bad news.
The good news is that Americans are becoming more health conscious, and the bad news is that obesity is still increasing. In fact, obesity is the mother of a lot of diseases, such as hypertension, diabetes, heart disease, and so on.
In this blog post, we are going to explore how can we treat obesity through food.
1 – Salads, Salads, and More Salads
What’s the healthiest vegetable on the planet? If you said kale, you would be wrong. According to U.S. Centers for Disease Control’s journal Preventing Chronic Disease, the true powerhouse vegetable is watercress, a cruciferous cousin of kale that grows in fresh spring water and adds a peppery punch to salads. Use spicy watercress raw in smoothies or sandwiches for a healthy boost.
The best salad is green salad, such as spinach or Watercress.You could also use romaine lettuce or cabbage.
After that, add olives and seeds. Another important factor is the dressing. Always use a low-fat or fat-free dressing. When you add high-calorie dressing, you will kill the purpose of the salad. The same is true for cheese — avoid calories wherever you can.
2 – Whole Grains
Wondering what to eat to lose weight? Eating more whole grains could be your golden ticket to losing lingering belly fat.
In a study that followed participants over a 12-week period, those who replaced calories with whole grains lost more belly fat than other dieters.
Which whole grains are best? Look for grains that are unprocessed and are low on the glycemic index, with a ratio of ten to one in carbs to fiber. “A better rule in choosing a whole-grain product is to look for those that have, per serving, at least one gram of fiber for every ten grams of total carbohydrate,” the study says. Another smart choice is steel-cut oats that are especially good with these healthy and tasty toppings.
3 – Seeds
Seeds are the new herbs and spices of the 21st century. Chia, hemp, flax, wheat germ, sunflower, and pumpkin seeds turn up in everything, from restaurant entrees to bakery treats, and they also power up bread, cereals, and waffles.
The minuscule super seeds offer a bevy of nutrients including omega-3 and 6 fatty acids (particularly alpha-linolenic acid), protein, fiber, flavonoids, a host of vitamins and minerals. With great flavor and crunch, seeds should definitely be on your list of what to eat in order to lose weight.
In recent studies, both chia and flaxseeds have been shown to increase satiety and reduce appetite. Add them to smoothies, salads, cookies, or sprinkle over your favorite cereal or vegetable dishes. Aside from that, they’re great as a snack.
4 – Eggplant
Some of the most nutritious and deliciously satisfying vegetables are actually fruits — think tomatoes, peppers, and eggplant.
According to Dr. Mozaffarian, these fruits and veggies contain powerful phytonutrients and fiber to provide a lot of bang for your nutritional buck. Eggplant gets high marks for its umami/meat-like flavor and texture, as well as its high fiber and water content, which increases satiety and helps stave off hunger pangs.
Eggplants are low in calories — one cup has only 35 calories and six carbs, allowing you to enjoy more of it. Eaten skin-on, eggplants contain potent antioxidant phenolics that scientists are just beginning to study.
5 – Peanut Butter
A two-tablespoon serving of natural or organic peanut butter — crunchy or smooth — contains eight grams of protein, 25 percent of your daily niacin, and 16 grams of good, monounsaturated fat and fiber. This makes it an ideal stand-in for the saturated fat in meats.
A 2013 study in the British Journal of Nutrition found that eating peanut butter in the morning can help rein in your appetite for the rest of the day. Sprinkle it with flaxseeds, a few berries and a drizzle of honey. For a quick snack later in the day, spread a tablespoon of your favorite peanut butter onto a firm-ripe banana. The carbs will give you a mood and energy boost, while the protein will keep you going for hours until mealtime.
Worried about getting sick of peanut butter? Consider switching to almond butter. But make sure you don’t go overboard — it is a high caloric food, but it keeps your hunger controlled.
6 – Shirataki Noodles
Shirataki noodles are a dieter’s dream come true. A carb-free pasta with only five calories a serving? Sign us up! Made from glucomannan, a type of viscous fiber that comes from the root of the Asian konjac plant, shirataki noodles — are also called miracle noodles. This is because they aid in weight loss (only five calories per serving) as they move very slowly through the digestive tract, making you feel fuller longer.
Available in many supermarkets where you find other fresh refrigerated noodles, shirataki are vegan-friendly and gluten-free. At about 97 percent water, the virtually flavorless shirataki noodles work well in most Asian noodle recipes.
7 – Greek Yogurt
This is our favorite snack. Nowadays you can find small packs of Greek yogurt with healthy additives, like almond chocolate and coconut. Available at your local grocery store, they are delicious, high in protein, and satisfying.
You’ve heard it before, but it’s worth repeating — yogurt, preferably plain Greek with your own fresh toppings to keep calories in check, can help you lose pounds and trim your waistline.
Most experts point to the yogurt’s generous amount of protein (about 18 grams per serving) for helping you feel full and satisfied. But it may be the active cultures that correct your gut bacteria that’s been linked to weight loss in women, says Dr. Mozaffarian.
8 – Smoothies
Smoothies are one of the most convenient delivery systems for protein (especially made with Greek yogurt), fiber, phytonutrients, good fats, and a world of antioxidants — depending on what you add. For smoothie beginners, it’s best to start with a combo of fruits, vegetables, nuts, and seeds.
If you don’t have time to fire up the blender, choose a lower sugar kefir or bottled smoothie product. Smoothies are an easy way to get your five to ten daily servings of fruits and vegetables and soothe your belly with probiotics — but remember to drink it slowly for optimal results.
Slowing down the speed at which you eat (along with cutting out after dinner snacks and not eating close to bedtime) may help to shed the pounds. You may add protein powder as well, which is available commercially. Our recommendation is yogurt and fruits, and if you have a tendency to not eat enough vegetables, this is is a perfect opportunity to add them in and you’ll hardly notice the difference. You will love your veggies now!
9 – Fish
According to Caroline M. Apovian, MD, Director of the Nutrition and Weight Management Center at Boston Medical Center, it’s good to break out of your protein routine by choosing fresh fish more often and going vegetarian two to three days a week.
It’s also important to reduce the amount of animal protein you consume. “It’s not so much that it needs to be low-fat meat,” says Dr. Apovian, “you just need to eat less of it.”
In research published in the International Journal of Obesity, researchers found that mega-carnivores (those who eat more than 18 ounces per day) were 27 percent more likely to be obese and 33 percent more likely to have excessive abdominal fat than adults who averaged less than one ounce of meat daily. What’s more, the biggest meat lovers consumed about 700 more calories per day versus the more plant-focused eaters. The key is to minimize the animal protein you consume during a week.
Sorry folks, it’s time to cut down on your red meat.
10 – Healthy Desserts
Eating a real food diet doesn’t mean you can’t eat real chocolate and ice cream! You just want to make sure it has clean and natural ingredients, as well as calorie- and carb-friendly sweeteners.
Take our new addiction Choczero’s Keto Bark, for example. This is artisanal dark chocolate with almonds and sea salt. It’s sugar-free and sweetened with monk fruit fiber blend and other natural ingredients (120 calories per ounce, ten grams of fat, and two grams of carbs).
There’s also the genius ice cream Halo Top — made with real dairy and coconut milk for vegans, which delivers an authentic ice cream experience — minus the gunky fillers and fake sugars. The best part? It’s only about 280 calories per pint for most flavors. Hooray for Halo! If you go to your local Walmart, you will find low-fat alternatives to ice creams, including frozen yogurts.
11 – Green or Black Tea
Looking for an easy way to lose weight? Try drinking any hot green tea before lunch and dinner. You will be amazed — your appetite will be decreased, you will feel full early, and you will end up consuming less at the dinner table.
You’ll want a freshly brewed cup of hot (non-herbal) tea. Brimming with antioxidants called catechins, most of us have heard that green tea (but not iced tea or purchased tea in a bottle) are powerhouses of antioxidants. Now scientists at UCLA have found that black tea may promote weight loss by altering gut bacteria in a good way.
“The results suggest that both green and black teas are prebiotics, substances that induce the growth of good microorganisms that contribute to a person’s well-being,” said Susanne Henning, the study’s lead author and an adjunct professor at the UCLA Center for Human Nutrition.
12 – Fruit — Lots of it!
The best thing about a real-food diet is that most experts say you can eat all the fruits and vegetables you want as long as you eat a wide variety. This way, you’ll be getting lots of filling fiber, complex carbs, and a powerful mix of phytochemicals to keep you nourished throughout your weight-loss journey.
Focusing on just one fruit isn’t the best method. Instead, make yourself a fruit cup to eat as a side dish or a snack between meals. A cup is about 65 calories — dole out portions into individual containers to grab when you’re on the go!
It’s important to point out here that canned fruit or fruit with the syrup is not recommended. Additionally, fruit juice is not an adequate replacement for actual fresh fruits.
13 – Soup
There’s good news for bone broth connoisseurs — one of the simplest, most pain-free ways to drop a size is to eat a lower-calorie, broth-based soup before your meals.
In several studies examining soup, including this one out of Penn State University, participants who ate soup before consuming a lunch entree ended up eating 20 percent less than those who did not eat soup. Adding vegetables and protein to your soup also helps slow the emptying rate from your stomach so you won’t be hungry later on.
14 – Kimchi
Say yes to spicy Korean kimchi, a nutrient-dense probiotic food that’s a fermented mixture of Chinese cabbage, salt, vinegar, garlic galore, and enough chili paste to coat it red. Kimchi’s biggest health benefit is its active bacteria strains, which promote a healthy gut. In a research study (published in Nutrition Research) it also helped participants to lose body fat.
Visit Our Walk-In Clinic for More Weight Loss Strategies
The media likes to throw around all kinds of “miracle cures” for obesity, but the simple fact will always remain that there’s nothing better you can do to drop pounds than to improve your diet. This will always be the most reliable, most effective, and most healthy way to lose weight.
That being said, there are other lifestyle changes you can make as well, and help you can get for other health issues that can be caused by obesity, such as high blood pressure. If you’re looking to change your life, become happier, healthier, and more fit, it’s time to visit Waynesboro Walk-In Clinic. Our walk-in clinic administers urgent care, family medicine, and general treatment for a wide variety of medical conditions.
It’s time to be free from obesity for good. Stop by, or contact us today!