Whole oats such as rolled oats or steel cut oats (NOT processed quick oats) contain healthy fiber and carbohydrates for long and sustained energy throughout the day.
A diet rich in whole grains and dietary fiber helps reduce the risk of high blood pressure and heart attack.
They also help to lower cholesterol.
Eat oats with some whole fruit in the morning, and you’ll be full until lunch!
Don’t add sugar to it, but do add nuts, chia seeds, cinnamon, and/or protein powder. Try soaking them in unsweetened dairy milk (such as cashew, coconut, or almond) overnight in a mason jar.
2. Whole Eggs
I’m sure you’ve heard the advice to eat egg whites while you’re trying to lose weight or diet into shape. Well forget that advice. Forever.
Dietary cholesterol was once believed to be the culprit behind elevated levels of blood cholesterol due to poorly conducted scientific studies of the past.
We now know that it is saturated fats and trans fats that are the guilty party.
Eggs were then victimized by the media and the health food industry, and they still fight this stigma today.
Eggs have been proven by multiple recent studies to raise good cholesterol, lower bad cholesterol, and they contain a plethora of essential nutrients for the body. They are a great source of protein and contain high amounts of biotin, which has been shown to improve skin, hair, nails, and eyes. Cook them in a pan with some coconut oil and a fresh avocado for an amazingly healthy breakfast.
Try to by farm-raised when possible as they have been proven to contain more omega 3s.
3. Cayenne Peppers
Cayenne peppers specifically contain a substance called captain that make them taste very hot.
This causes parthenogenesis to occur, which is a process that happens when the body is cold and burns fat to bring itself back to a warmer temperature.
It happens when the capsaicin binds to the heat receptors when these peppers are eaten. That is why you always hear of cayenne as a “fat burner.”
Eating peppers and spicy foods has also been shown to increase metabolism and help curb appetite. So it’s really a win-win here!
Misguided advice has led people to believe that they should avoid avocados when trying to lose fat, because they are so high in fat. This is simply not true.
While it’s not a good idea to eat too much every day, healthy fats are still vital to a healthy, balanced diet and can absolutely help you LOSE fat.
Avocados provide healthy fats, fiber, and folic acid which, in combination, have been shown to keep you fuller for longer. This also helps keep people from overeating.
Another source of healthy fats on the list is almonds.
Reaching for almonds over crackers and other refined carbohydrates when snacking can help reduce belly fat and lower your risk of cardiovascular disease.
They have been shown to reduce bad cholesterol, help brain function, prevent heart attacks, and strengthen bones and teeth.
Opt for the whole, unsalted almonds when possible.
More specifically, lemon juice to detoxify the body. When you rid the body of toxins, you’re paving the way to easier weight loss and reduced belly fat.
Having a clean and healthy digestive system will ensure that your body receives all of the necessary nutrients from the foods that you consume.
Try a warm glass of water with juice from 1/2 lemon when you wake up in the morning and before you go to bed at night.
7. Lean Meats
Lean meats such as chicken, beef, and salmon provide healthy sources of protein and a variety of other nutrients.
The best options for lean meats are wild Alaskan salmon, organic chicken, and grass-fed beef.
Salmon is a great choice, because it also has the added healthy fats (omega 3s) that we could all use some more of in our diets!
Add some lean meat to your salad or cook it with some veggies and whole grains for a balanced dinner.
8. Dark Leafy Greens
At the risk of repeating what everyone says all of the time…
Dark leafy greens are INCREDIBLE for your health.
They contain antioxidant nutrients, anti-cancer nutrients, and anti-inflammatory nutrients.
They’re high in fiber and low in calories.
Try juicing them, blending them, eating them raw, and cooking them. Just find a way to get as much of them as possible in your diet!
Quinoa contains all of the essential amino acids to make it a complete protein.
This is something unheard of in the grains community, and while quinoa is not technically a grain, it closely mirrors the consistency and cooking process of rice.
It also contains antioxidants, is a great source for healthy carbohydrates, and is gluten-free.
Substitute it for bread, rice, or other grains, or try it mixed with rolled oats in the morning!
Apples are one of the healthiest fruits on the planet,containing antioxidants, vitamins, minerals, and even pectin (which has been shown to reduce hunger).
Apples make great “snacks,” because they are very satiating and will help keep you full while providing a small energy boost.
Try them for breakfast, as an afternoon snack, on salads, or even cooked with onions as a side dish!