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Are you looking for the right foods to help boost your weight loss journey?
When it comes to achieving sustainable weight loss, incorporating functional foods into your diet can help to make difference and that is backed by science. This not only supports weight management but also helps you to build a foundation of health within making the functional nutrition approach sustainable.
Here are some of my top functional foods for healthy weight loss:
1. Whey Protein Powder
Whey protein is a complete protein that is easily digestible and quickly absorbed by the body. It helps in building lean muscle mass, which is crucial for boosting metabolism and burning more calories at rest. Additionally, protein-rich foods like whey can help you feel full longer, reducing cravings and overall calorie intake. Studies have shown that whey protein can support weight loss and improve body composition in a way that promotes fat loss while preserves lean muscle mass .
Tip: add half to a full scoop of whey protein powder to Greek yogurt & berry bowls, oatmeal or prepare protein shakes or smoothies.
2. Apple Cider Vinegar
Apple cider vinegar is known for its ability to improve digestion and regulate blood sugar levels, which can support weight loss efforts. It contains acetic acid, which has been shown to reduce insulin levels, improve metabolism, and suppress appetite when consumed before meals . Research suggests that apple cider vinegar may promote weight loss by aiding digestion and reducing overall calorie intake .
Tip: drink 1 to 2 tablespoons in a glass of water before meals or use it as a tangy dressing for salads. Prepare a daily detox drink with water, apple cider vinegar, fresh squeezed lemon juice and a little raw honey.
3. Ceylon Cinnamon
Ceylon cinnamon not only adds a warm, sweet flavor to dishes but also helps regulate blood sugar levels. Stable blood sugar levels are essential for preventing insulin spikes that can lead to fat storage. Ceylon cinnamon is considered ‘true cinnamon’ and provides a higher nutritional profile than cassia-based cinnamon. Studies have shown that cinnamon can improve insulin sensitivity and lower blood glucose levels, making it a valuable addition to a balanced weight loss approach.
Tip: add Ceylon cinnamon to fresh fruits like berries or apple slices, Greek yogurt, breakfast cereals, smoothies or protein shakes or sprinkle on whole grain toast with nut butter.
4. Green Tea
Green tea is rich in antioxidants called catechins, particularly epigallocatechin gallate (EGCG), which is known for its metabolism-boosting properties. Research indicates that green tea catechins can increase fat oxidation and improve insulin sensitivity, making it easier for your body to use stored fat as energy . Regular consumption of green tea has been associated with modest weight loss and fat loss, especially in the abdominal area.
Tip: Go for 1 to 2 cups per day (500 ml). Sip on green tea between meals in place of snacking or use as a base for smoothies.
5. Berries
Berries such as strawberries, blueberries, raspberries, and blackberries are packed with fiber, vitamins, and antioxidants while being low in calories. Their high fiber content promotes feelings of fullness and satisfaction, making them an excellent choice for weight management. I recommend them to help satisfy cravings for sweets (bonus top with Ceylon Cinnamon). Berries also have a low glycemic index, which means they have a minimal impact on blood sugar levels, helping to prevent insulin spikes.
Tip: have a daily serving! include a bowl of berries sprinkled with Ceylon cinnamon at the end of meals, add to breakfast cereals, yogurt or kefir bowls, salads, use for snacks or prepare berry smoothies.
6. Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are nutrient-dense foods that are low in calories but high in fiber and essential vitamins and minerals. They provide volume to your meals without adding a significant amount of calories, helping you feel full and satisfied. The high fiber content in leafy greens has been shown to support weight loss by promoting satiety and reducing overall calorie intake.
Tip: have a daily serving! Include leafy green salads dressed with apple cider vinegar, add to sandwiches, wraps or burgers, cook as a side with eggs or include with smoothies.
Conclusion
These are just a few of my top functional foods to incorporate daily into your diet to help you achieve and maintain a healthy weight. By making nutritious choices and focusing on whole, functional foods, you can optimize your weight loss journey and improve your health in the process.
References:
Baer DJ, Stote KS, Paul DR, et al. Whey Protein but Not Soy Protein Supplementation Alters Body Weight and Composition in Free-Living Overweight and Obese Adults. J Nutr. 2011;141(8):1489-1494.
Johnston CS, Steplewska I, Long CA, Harris LN, Ryals RH. Examination of the Antiglycemic Properties of Vinegar in Healthy Adults. Ann Nutr Metab. 2010;56(1):74-79.
Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes. Journal of Diabetes Science and Technology. 2010;4(3):685-693.
Hursel R, Viechtbauer W, Westerterp-Plantenga MS. The effects of green tea on weight loss and weight maintenance: a meta-analysis. Int J Obes (Lond). 2009;33(9):956-961.
Maki KC, Reeves MS, Farmer M, et al. Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. J Nutr. 2009;139(2):264-270.
Basu A, Rhone M, Lyons TJ. Berries: emerging impact on cardiovascular health. Nutr Rev. 2010;68(3):168-177.
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