10 Foods To Help You Lose Weight

Although some of us might not think so, especially here in UK right now, summer is on the way (honest) and we are going to be spoilt for choice with healthy, tasty natural foods  to help us in our healthy eating weight loss program.

Here I've put together a list of ten of my favourite vitamin rich foods to include in your diet to ensure that you never run the risk of deficiencies, not to mention helping out your brain, heart, vision, joints and just about everything else by consuming them....

Dark Leafy Greens

Dark green is the key, with examples of amazingly vitamin rich, leafy vegetables including spinach, mustard greens, beetroot greens, turnip greens and kale as just a few. Adding these to a salad will give you high amounts of vitamins, minerals, phytochemicals, and carotenoids.

Mustard greens themselves have an incredible array with vitamin A, C, E, and B6, folate, dietary fibre, tryptophan (one of the essential amino acids that the body uses to synthesize the proteins it needs), manganese, calcium, potassium, phosphorus, magnesium, iron and copper all being found in this green.

Asparagus

These fleshy spears are extremely high in vitamin K and folate and are also high in protein for a vegetable. It is also a superior source of vitamins C, A, B1, B2 and B6. It's high in essential minerals as well including copper, phosphorous, potassium, iron, manganese and magnesium.

Plus, asparagus is also a natural diuretic that provides benefits for the heart and also prevent birth defects (thanks to folates ability to protect against spina bifida!).

Blueberries

The blueberry is one of the healthiest fruits in the world, as well as being one of the tastiest. It has incredible amounts of vitamins C and E, calcium, magnesium, potassium, manganese, dietary fibre and riboflavin. Because of its dark blue/red flesh, it contains some of the most potent antioxidants around.

The phytonutrients contained in this amazing berry help to destroy free radicals that damage the body's tissues. They can help prevent heart disease, cancer, dementia, ulcers, varicose veins, cataracts and glaucoma. Blueberries also have anti-inflammatory abilities that can also protect brain cells from damage.

Other Berries

Berries are abundant in summer so consider having a berry fruit salad first thing in the morning or for a mid day snack. Cranberries are proven natural healers of the urinary tract (number one in fighting UT infections!) and as a digestive aid. They have incredible amounts of vitamin B2 alongside a few other B vitamins. They also host high levels of fibre, vitamin C, iron, manganese and copper.

The raspberry is rich in tannins, elagic acid and flavonoids. With potent antioxidants and antimicrobials, research has suggested that the mighty raspberry can even help fight cancer. They are high in fibre, vitamin C, B2, B3, B5, B6, folate, manganese and impact minimally on blood sugar levels.

Strawberries are well known for their phenols, which have powerful antioxidant and anti-inflammatory qualities. Jam-packed with more than 12 essential minerals and vitamins, strawberries are very high in vitamin C and K and in dietary fibre.

Rock Melon

Although this beautiful melon peaks in summer, it is often available all year round. It offers an excellent supply of beta-carotene, potassium, and vitamin C. One cup of rock melon has under 60 calories, but is already well above the recommended daily intake of vitamin A.

The orange flesh of the rock melon boasts vitamins B1, B3, B5, B6, folate and great source of dietary fibre. The B vitamins combine to make a great energy producer for the body, helping to control carbs and blood glucose levels through processing the carbohydrates and slowing digestion with its fibre content.

Spelt Grain

Just two ounces of this ancient whole grain contains more than your daily requirement of vitamin B2. Though largely unknown to many, spelt can be found in cereals, crackers, breads and baked goods.

Your local health food store will have it in the form of grain, flakes or flour. It has a wide range of nutrients for a whole grain including an excellent source of niacin, thiamine, manganese and tryptophan. It also packs a decent amount of fibre, zinc, copper, protein and iron.

Broccoli

Broccoli, possibly my all time favourite veg is a nutritional wonder. The exceptional nutritional value of broccoli is most visibly seen in its vitamin K levels. It is also very high in vitamin A, folate and dietary fibre not to mention protein, thiamine, riboflavin, calcium, iron, magnesium, phosphorus and potassium.

This is a vegetable not to be missed! Who said Mum didn't know what she was talking about?

Lentils

Lentils can provide an upward of 80% of your daily value of iron in one cup! The same amount of this amazing food contains 230 calories and hardly any fat. Whilst its iron levels will boost the body's energy and help prevent anaemia, its fibre content will stabilize your blood glucose levels and also net you four B vitamins, seven other essential minerals and a heaping amount of protein.

All of the mighty lentil's nutrients can be found in high levels. As a note of interest, the history of lentils dates back 8,000 years! Found in archaeological sights in the Middle East, it is possible that lentils could be one of the first foods ever cultivated.

Black Beans

Also known as Mexican or Spanish black beans, they have a phenomenal source of molybdenum, a trace mineral that detoxifies sulfites in your body. Black beans (like most beans) are good for your heart, and contain an excellent source of dietary fibre, folic acid, magnesium, and polyphenols that bring down cholesterol levels.

They are also high in vitamin B1, tryptophan, phosphorus, iron, manganese and potassium. Each cup of black beans carries 15g of protein too!

Brussels Sprouts

Although a tough vegetable to get any child to consider (or some adults for that matter), the active constituents of Brussel sprouts are cancer fighters, great for skin, boosts the immune system and ensures the colon stays healthy. Best boiled or steamed, they contain gigantic amounts of vitamin K as well as high levels of vitamins C, A, B6 and B1, and fibre on top of a good amount of 14 other major minerals and vitamins.

And the best part for those needing to lose weight, you can eat as much of these as you want to alleviate those hunger pangs and not feel the slightest bit guilty.

Lose Weight Fast Diet Plan

Get ready to lose 10 pounds! By paying attention to the amount of food you eat, eliminating unnecessary sugar and fat from your foods and making sure you include absolutely delicious meals and snacks to keep your taste buds happy. Use this easy-to-follow and super healthy diet plan to lose the first 10, the last 10, or any 10 in between! Because it’s a balanced and flexible program, you can stay on this diet as long as it takes.

Top Fast Weightloss Lucky 13 Secrets.

1. 
 Keep track of everything you eat and drink. No need to estimate calories – just write down the type of food or beverage and the amount. Don't cheat. Write down everything.

2 .
Cut your fat intake in half, that means half as much margarine or butter on toast, vegetables and your muffin, half the mayonnaise on your sandwich, and half the oil in the pan when you saute foods. You get the idea!

3.
Limit the sugar treats to three times per week maximum.

4.
Include good sources of protein at meal, chicken, fish, legumes, peanut, cottage cheese, eggs or yogurt.

5.
Eat at least one meatless lunch and dinner each week to reduce fat, increase fiber, and get yourself into the habit of building meals around whole grains, beans and vegetables.

6.
If you’re not currently using skimmed milk, halve the level of fat content in the milk you use. For example, if you currently use two percent, use only one percent. If you insist on whole milk, try two percent.

7.
Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season.

8.
Instead of fruit juice for breakfast or snack, drink water. Add a slice of lemon or lime for zest.

9.
Include two servings of vegetables with lunch and dinner, for a total of at least four servings per day.

10.
Choose one to two servings of foods made from whole grains with every meal.

11.
Shut off the TV whenever you eat – that includes meals and snacks. Studies show that we eat larger portions when we snack in front of the tube, and typically those foods are high in fat and sugar, which means excess calories!

12.
Choose calories you can chew – that means only calorie-free beverages (except for milk) Sodas are loaded with empty calories, and fruit juices provide less fiber and vitamins per calorie than the fruit they’re made from.

13.
Plan ahead for meals and snacks so you know exactly what you plan to eat. Last-minute choice tends to be higher in calories and lower in satisfaction.

Weight Loss and Cooking Oils/Fats

Everyone knows the foods to eat that improve health,although how we cook the food can be just as important. With there being so many oils and butter products claiming to be the best, it can be quite difficult to know which ones to use and which ones to avoid. So here's a brief guide on just a few to help you.

1. Canola Oil.

Canola oil is a popular oil, with many physicians claiming that it has the ability to lower the risk of heart disease. The oil is low in saturated fat, high in monounsaturated fat, and offers the best fatty acid composition when compared to other oils.

You can use canola oil in sauteing, as a marinade and even in low temperature stir frying.  It has a bland flavor, which makes it a great oil for foods that contain many spices.  Unlike other oils, this one won't interfere with the taste of your meal.

2.  Olive oil.

Olive oil offers a very distinct flavor with plenty of heart healthy ingedients, and just happens to be one of my personal favourites. The oil is rich in monounsaturated fat, helps to lower cholesterol levels and reduce risk of cancer. It's also rich in antioxidants and has a very long storage life.

Even though it can be used in cooking, it's the healthiest when uncooked, such as with a salad or dipping sauce. When you use it with cooking, you should heat it on low to medium temperatures, making sure to avoid high heat.

3.  Butter.

Butter is one food that has been around for many years. Butter tastes good, and offers sources of Vitamin A and other fat soluble vitamins such as E, K, and even D. Butter is also made from natural ingredients and not chemically or artificially processed.

You can use butter with cooking, baking, or as a spread. You can also pair it with creamy sauces, marinades, baked dishes, and of course, bread. Again one of my favourites. As long as you don't overdo it!

4.  Margarine.

Margarine was first introduced as an alternative to high fat butter. When it was first created however, it was loaded with trans fat, a substance that we now know raises bad cholesterol. As a cooking medium, margarine tastes good, it's lower in fat than most oils and butter, and it's quite easy to spread. It's available in a variety of different products and is a good source of vitamin E.

When it comes to cooking with oils, there are several to choose from. Certainly many more than those mentioned here, although the ones above are the most popular. Eating healthily involves cooking healthy food - which is where your cooking oil really takes center stage.