Chris Powell: Bringing The Fun Back To Fitness
How Many Calories Will You Burn Doing Chores This Weekend?
Weight Loss Hit a Plateau? Try These Superfoods
Posted on Apr 29th 2011 2:02PM by That's Fit EditorsFiled Under: Diet & Weight Loss
By Cynthia Sass, MPH, RD on Shape.com
Raspberries
The natural chemical responsible for raspberries' mouthwatering aroma is similar to capsaicin, the substance that puts the heat in hot peppers and has been shown to fire up metabolism. But one of the greatest benefits of this gorgeous berry is its fiber content. One cup provides a whopping eight grams, over 30 percent of the recommended daily intake. A classic fiber study concluded that for every gram of fiber we eat, we eliminate about seven calories, and research in Brazilian dieters found that over a six month period, each addition gram of fiber resulted in an extra quarter pound of weight loss.
How to Eat More: Raspberries are one of the five foods included in the 5 Day Fast Forward (solid food detox) in my new book. When combined with four other superfoods (whipped into a smoothie along with yogurt and almond butter and sprinkled into a spinach salad) this secret weapon can help you shed up to eight pounds in five days. Not up for a detox? Add a dash of cinnamon and citrus zest, mash a little, and top with toasted rolled oats for a quick mock cobbler.
Lima Beans
This often overlooked bean packs a one-two-three weight-loss punch. Not only are they high in fiber (see raspberries) with five grams per half cup, they're also a great source of potassium, a mineral with natural diuretic properties that sweeps excess sodium and fluid out of your body. And finally they're a bean! Studies show that regular bean eaters have smaller waistlines and a 22 percent lower risk of obesity.
How to Eat More: Add them to a garden salad, or marinate in balsamic vinaigrette with chopped red onion, minced celery and sliced grape tomatoes.
Kefir
This fermented milk drink can be made from cow, sheep or goat's milk or a plant-based version like coconut milk. Kefir is loaded with beneficial bacteria -- about 10 different strains compared to the two to three found in most yogurts, and those live and active cultures are thought to favor weight control. A recent Japanese study found that subjects who drank a fermented milk product for 12 weeks shed nearly 5 percent of their belly fat.
How to Eat More: You'll find kefir in the refrigerated dairy case of your supermarket, alongside milk and yogurt. Reaching for a plain, nonfat or lowfat version and doctor it up yourself. For a refreshing snack whip about 6 oz in the blender with about a cup of frozen fruit (berries, pitted cherries, mango, pineapple, peaches, a few tablespoons of natural nut or seed butter (peanut, almond, cashew, sunflower seed) and a dash of spices (cinnamon, cloves, nutmeg, etc.).
Good Old H2O
Agua's weight loss benefits have been debated for decades, but an intriguing new study found that adults who simply gulped two cups of water before meals enjoyed a major weight loss benefit -- they shed a whopping 40 percent more weight over a 12 week period. The same group of scientists previously found that subjects who drank two cups before meals naturally consumed 75-90 fewer calories, an amount that could really snowball day after day.
How to Eat More: Of course you can drink water with and between meals, but you can also eat it. Carrots, broccoli, spinach, tomatoes, watermelon and lettuce are each over 90 percent water. And if you dislike the taste of plain water, stir in a few sprigs of fresh mint and some fresh grated ginger or add them to your ice cube tray.
More on Shape.com:
50 Seemingly Healthy Foods That Are Bad for You
The Worst Drinks for Your Body
40 Healthy Snacks Under 200 Calories
jupiterimages
The natural chemical responsible for raspberries' mouthwatering aroma is similar to capsaicin, the substance that puts the heat in hot peppers and has been shown to fire up metabolism. But one of the greatest benefits of this gorgeous berry is its fiber content. One cup provides a whopping eight grams, over 30 percent of the recommended daily intake. A classic fiber study concluded that for every gram of fiber we eat, we eliminate about seven calories, and research in Brazilian dieters found that over a six month period, each addition gram of fiber resulted in an extra quarter pound of weight loss.
How to Eat More: Raspberries are one of the five foods included in the 5 Day Fast Forward (solid food detox) in my new book. When combined with four other superfoods (whipped into a smoothie along with yogurt and almond butter and sprinkled into a spinach salad) this secret weapon can help you shed up to eight pounds in five days. Not up for a detox? Add a dash of cinnamon and citrus zest, mash a little, and top with toasted rolled oats for a quick mock cobbler.
Lima Beans
This often overlooked bean packs a one-two-three weight-loss punch. Not only are they high in fiber (see raspberries) with five grams per half cup, they're also a great source of potassium, a mineral with natural diuretic properties that sweeps excess sodium and fluid out of your body. And finally they're a bean! Studies show that regular bean eaters have smaller waistlines and a 22 percent lower risk of obesity.
How to Eat More: Add them to a garden salad, or marinate in balsamic vinaigrette with chopped red onion, minced celery and sliced grape tomatoes.
Kefir
This fermented milk drink can be made from cow, sheep or goat's milk or a plant-based version like coconut milk. Kefir is loaded with beneficial bacteria -- about 10 different strains compared to the two to three found in most yogurts, and those live and active cultures are thought to favor weight control. A recent Japanese study found that subjects who drank a fermented milk product for 12 weeks shed nearly 5 percent of their belly fat.
How to Eat More: You'll find kefir in the refrigerated dairy case of your supermarket, alongside milk and yogurt. Reaching for a plain, nonfat or lowfat version and doctor it up yourself. For a refreshing snack whip about 6 oz in the blender with about a cup of frozen fruit (berries, pitted cherries, mango, pineapple, peaches, a few tablespoons of natural nut or seed butter (peanut, almond, cashew, sunflower seed) and a dash of spices (cinnamon, cloves, nutmeg, etc.).
Good Old H2O
Agua's weight loss benefits have been debated for decades, but an intriguing new study found that adults who simply gulped two cups of water before meals enjoyed a major weight loss benefit -- they shed a whopping 40 percent more weight over a 12 week period. The same group of scientists previously found that subjects who drank two cups before meals naturally consumed 75-90 fewer calories, an amount that could really snowball day after day.
How to Eat More: Of course you can drink water with and between meals, but you can also eat it. Carrots, broccoli, spinach, tomatoes, watermelon and lettuce are each over 90 percent water. And if you dislike the taste of plain water, stir in a few sprigs of fresh mint and some fresh grated ginger or add them to your ice cube tray.
More on Shape.com:
50 Seemingly Healthy Foods That Are Bad for You
The Worst Drinks for Your Body
40 Healthy Snacks Under 200 Calories
