Posted Feb. 13, 2008 – Health foods? Yuck!
Why does the concept of weight loss conjure up images of, frankly, unappetizing foods? Why do carrot sticks always spring to mind?
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The answer seems to lie in the common delusion that to pare pounds you have to barely eat, and the calories you do eat should be no more than required by a mouse. But researchers are repeatedly finding that food quality is more important than quantity when it comes to weight loss. Combined with adequate exercise, your meals can be regular serving sizes. The food just needs to be, well, wholesome.
Yams and sweet potatoes.
These are great diet foods because they’re low on the so-called glycemic index. The glycemic index measures the values of various foods based on how quickly they break down and are absorbed into the bloodstream. The slower the digestion, the lower the score, the better the food is for regulating blood sugars, insulin, and overall metabolism—all of which affect fat deposition.
Oranges, apples and grapefruit.
These fruits contain high levels of the soluble fiber pectin. Fiber slows digestion, helps eliminate toxins stored in body fat, and gives you a feeling of fullness. (For more on how to personalize your diet with fruits, see the food pyramid.)
Try plenty of hearty sandwiches stacked with vegetables, such as tomato, cucumber, sprouts, lettuce and onion, as well as deli meats – but always oven-roasted turkey over anything vacuum-packed. For bread choice, use brown with lots of seeds and heavy grains you can actually see, because less-milled ingredients contain much more fiber.
They can be a little hard to find, but low-sugar cereals packed with protein and fiber are hitting the market. The Kashi brand is one of the best. Try cereal with skim milk and blackberries or raspberries, which contain about 8g of fiber per cup. That’s like three or four slices of bread!
If you eat a salad, make it count. Get field or Asian greens and add a yogurt dressing. Plus you need a ton of vegetables and some good lean protein, like grilled salmon. (For other good-for-you foods, see Seven Foods To Keep You Young.)
Quiche made with egg whites and just a couple of yolks is a great protein sources. You should also try tossing in a little low-fat cheese, broccoli and spinach.
And other dairy goods that come in great-tasting, low-fat products.
Nuts are loaded with monounsaturated fats—the good fats that are rich in omega-3 fatty acids, known to lower cholesterol. Fats are as necessary to a healthy diet as protein and carbohydrates.
Likewise, nut butters are a great source of those healthy, monounsaturated fats. Unsalted, all natural brands of peanut butter are good, but almond or cashew butter is considered an even healthier option (especially if you’re allergic to peanuts!). Enjoy your favorite, but in moderation.
AKA pureed chickpeas, garlic, and a little lemon juice. Great with whole-wheat pita bread or organic corn chips.