There are foods that could help your weight loss target, and here are some of them.
Your weight could become a burden when it passes that ‘be careful stage‘, as we refer to it in Nigeria.
It is that stage where the Body Mass Index (BMI) alarm is beeping like a vehicle going beyond its speed limit.
Everything was fine for Nneka until several health issues began to creep in.
First, it was her knee that began to ache. Then it moved to the waist. Weight loss was only a thing she wished for.
One morning, she woke up with her heart heavy and she decided to see her doctor.
At the hospital, the doctor drew out the blood pressure monitor and that test was the beginning of another journey in her life.
She failed the test!
Nneka’s blood pressure was already hitting the roof and the doctor had to place her on admission.
Death was knocking.
She had to begin to learn to make lifestyle adjustments at the 11 hour.
She must take her weight loss desire seriously this time around to stay alive.
“Thank God for me,” she told So Healthy, as she shared her experience with our Health Coach after she signed up for our life-transformation programme.
Her weight loss desire has become a reality.
Weight Control Is Simple
It is a simple thing to control weight, but we will not deceive you: It is simpler to gain weight than to lose it.
Gaining weight is like leaving yourself to fall from the roof top.
Not so much of a work is needed, because the law of gravity will make sure you get to the ground.
Losing weight is like climbing to the roof top. There must be an effort that will sap energy and even make you sweat.
Exercising is one way of losing weight, but that alone does not change anything.
Those who live in a city like Lagos and also work, have several times expressed their inability to exercise.
Tight schedule is one reason they share in common.
However, exercise will never be ruled out in our daily lives.
Most importantly, the World Health Organisation has recommended that humans should undertake 150 minutes of exercise weekly.
Foods That Aid Weight Loss
Truly, there are some food items that could be of help to people with tight schedules.
Adding them to your meal can aid your weight loss programme.
1. Flax Seed
These seeds are a good source of fiber, they aid digestion and prevent constipation.
Flax Seeds provides your body protein, magnesium, calcium, phosphorous, omega 3 and lignin and they can aid weight loss.
These seeds are low in fat and sugar.
According to NCBI, when Flax seeds were added to the diets of ‘a total of 27 men with cardiovascular risk factors, with mean age of 33 ± 10 years and 40 ± 9 years, both groups experienced weight loss and systolic blood pressure reduction’.
2. Green Coffee Beans
Green coffee beans are coffee beans that have not yet been roasted and they contain a higher amount of the chemical chlorogenic acid.
Researches say this chemical is thought to have positive impact on issues around high blood pressure, weight loss or obesity.
According to a researcher, Joe Vinson, Ph.D., “taking multiple capsules of green coffee extractWhat You Need To Know About Green Coffee a day appears to be a safe, effective, inexpensive way to lose weight”.
He, however, highlighted that the individual must also eat a low-fat, healthful diet and exercise regularly.
3. Chia Seeds
Interestingly, Chia seeds are relatively high in calories and fat, but there is a reason people believe it could help in weight control.
There are contradicting research results on the ability of these seeds to aid weight loss, but majority of them highlighted that Chia seeds are high in protein and contain dietary fibre.
This content makes you consume less food because you will feel full.
Web MD quoted a researcher, David Nieman, DrPH, a professor at Appalachian State University in North Carolinaas saying that “over a 12-week period, we did not see a change in appetite or weight loss”.
The study participants consumed 50 grams of Chia seeds per day. These seeds could increase in size in the stomach after they have been taken.
Two tablespoons have 138 calories and 9 grams of fat (1 gram saturated).
When used in moderation, Chia seeds may help you feel more satisfied and you are less likely to eat too much.
4. Red Rice
On a weight loss diet, you should know that you need foods that are high in fibre, minerals and vitamins.
Red rice offers this fibre.
It is an unpolished rice and because it is not polished or processed, the outer layer is still there and that makes it more filling.
It is better to have the more filling variety of rice. All you need to do is control the portion that you eat.
5. Red Sorghum
The Oldways Whole Grains Council, said scientists at the University of Nebraska fed diﬀerent levels of sorghum lipids to hamsters for four weeks.
According to them, the healthy fats in sorghum signiﬁcantly reduced “bad” (non-HDL) cholesterol.
You can replace ‘Eba’ (Garri) with Red Sorghum swallow powder in your weight loss programme.
This will help in effective weight management.
6. Red Kidney Beans
Red Kidney Beans are part of the very nutritious grains that nature blessed humans with.
The beans are from the variety of the common bean called Phaseolus Vulgaris Legume.
It is called kidney beans because it looked so much like the kidney in humans and they share same colour.
The amount of dietary fibre in kidney beans helps ensure that you will not eat too much when you add it to your meal.
It is also low in fat and the caloric content is quite low for persons who are watching their weight.
8. Bitter Gourd
Momordica charantia is a tropical and subtropical vine of the family Cucurbitaceae.
Also Read: 11 Health Benefits Of Goron Tula
It is an edible fruit and widely grown in Asia, Africa, and the Caribbean.
Another research by NCBI highlighted that “bitter melon extract showed useful benefit on body weight gain and fat deposition”.
“Several investigational reports suggest that bitter melon can reduce body weight in high fat diet induced obesity in laboratory animals.
“This weight reduction may be a result of increased fatty acid oxidation which ultimately facilitates weight reduction,” it added.
This herb contains curcumin, natural polyphenol derived from turmeric and research has shown that it can potentially act as an effective weight loss aid.
A 2015 research suggests that Curcumin administration increased weight loss from 1.88 to 4.91%, enhanced percentage reduction of body fat.
Turmeric could be added to your soup, stew, or even taken in warm water in the morning or before you go to bed.
Note: Please, confirm from your doctor before you use Turmeric. Turmeric is a blood thinner.
This fruit belongs to the citrus family contains plenty of vitamin C and polyphenols.
According to a research, body weight gain induced by the high fat diet was significantly reduced by feeding with the diet containing lemon polyphenols.
You can add lemon to warm water and take before bedtime.
VIDEO FROM OUR KITCHEN
This is a lunch we recommend. It is packed with plenty nutrients.
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