Foods to eat so you never have to diet
GarlicThis herb does more than just give meals extra flavor and scent—it can also help keep your tummy flat through its naturally occurring chemical allicin, says registered dietitian and Nutritious Life founder Keri Glassman. “Allicin kills off harmful bacteria in your digestive tract to keep your gut healthy and functioning, which means less bloat.” Also, […]
Garlic
This herb does more than just give meals extra flavor and scent—it can also help keep your tummy flat through its naturally occurring chemical allicin, says registered dietitian and Nutritious Life founder Keri Glassman. “Allicin kills off harmful bacteria in your digestive tract to keep your gut healthy and functioning, which means less bloat.” Also, Korean researchers discovered that this member of the onion family may have an anti-obesity effect thanks to proteins being stimulated in the liver. Toss garlic in almost any poultry, pasta, or veggie dish, or add it to dressings and sauces.
Beans
When you’re craving carbs, look no further than the legume family, says registered dietitian and food and nutrition consultant Rachel Begun. “Beans are unique in that they offer significant amounts of both fiber and protein in one package—one cup of black beans has a whopping 17 grams of fiber and 14 grams of protein. We’re learning that fiber and protein are invaluable for weight management because both are highly satiating, meaning they leave us feeling full for longer and prevent overeating later in the day.” A recent studypublished in the journal Obesity found that extracts from white kidney beans can reduce the absorption of calories from carbohydrates and tame sweets cravings, thanks to certain enzymes that inhibit starch digestion.
White potatoes
Who said all white foods are off-limits? “White potatoes are actually a slimming food,” says Glassman. The reason: They’re full of rich resistant starch, a compound that ferments in the gut and creates butyrate, a fatty acid that may spur your body to burn more fat. A study published in the journal Diabetes found that butyrate also improved insulin sensitivity and increased energy expenditure in mice.
Mangos
While these juicy stone fruits are naturally filling due to their fiber content—a medium one contains 3 grams—that’s not the only reason they help peel off the pounds. “New researchfrom Oklahoma State University indicates that mangoes may lower blood sugar, which can help to control cravings, especially for carbs, thus keeping your willpower intact,” says Brooking. And good news: Since mangoes are grown in tropical climates all over the world, they’re available year-round.
Yogurt
It’s more than just a low-cal standby. “The calcium in yogurt may help lower calcitrol in the body, which helps turn on fat burning and turn down fat storage,” says Brooking. “Plus, the beneficial probiotics in yogurt feed your gut, and we now know that gut microbes in those who are a healthy weight are different than in those who are obese.” The way yogurt is made, which includes fermentation, also gives it higher concentrations of protein, B-vitamins, calcium, potassium, and magnesium compared to milk, making it the ultimate dairy food.
Avocado
More than 80 percent of the calories in avocados are from fat—but they’re still incredibly good for you, says Upton. “Research shows that people who eat avocados have lower BMIs, and a recent study of overweight men and women found that adding avocados to lunch increased satisfaction by 22 percent. It also reduced desire to eat over the next three hours by 24 percent.” The study authors suggest that the fiber, unsaturated fat content, and a blood-sugar-lowering sugar called D-mannoheptulose may play a role in helping steady blood sugar levels and keeping appetite in check.
Culled from yahoo.com