Every year Australians are saying they’re going to work on losing weight – or at least working off that Christmas ham. This year, we’re here to lend a helping hand with some insight into five delicious foods which can contribute to your 2018 weight loss.
So often, we decide we’re going to lose weight and eat healthier at the start of the year.
These two goals go hand-in-hand, really – the Dieticians Association of Australia reports that successful weight management is all about commitment to regular exercise and a healthy diet. However, when the holidays are over and you’re really feeling those extra pounds you may think your diet needs a bit of a kick to get that weight-loss going.
So, here are five foods that could help get your weight-loss back on track.
You should already be enjoying seafood in the name of an Australian summer, but you might be glad to know that fish may just help you lose weight.
Research published in the International Journal of Obesity found that weight loss was significantly greater among those who included cod, salmon, or fish oil supplements in a low-calorie diet, compared to those who did not.
2. Cottage cheese
Dairy foods are known to be high in protein, but cottage cheese puts others to shame.
Heathline claims that protein accounts for 70 per cent of the calories in cottage cheese. As such, cottage cheese is inherently more satiating than other cheeses, leading you to feel full sooner and reduce the desire to eat unnecessary calories. You can eat cottage cheese on toast, with fresh fruit or even in place of other cheeses in a salad.
3. Leafy greens
Bear with us, we’re not saying you have to start eating kale. This can include spinach, collards, and all manner of lettuce.
Aside from being vitamin-rich, leafy greens are nearly devoid of calories and carbohydrates, and packed full of fibre. This means you can use them to bulk out any meal without adding unwanted calories. Furthermore, a study reported in the American Journal of Clinical Nutrition found that diets based around foods with low energy-density, such as leafy greens, help to manage hunger and calorie intake – so you won’t feel that need to snack.
4. Whole grains
In a similar vein to cottage cheese, whole grains like oats can help to increase satiety and prevent snacking, says Heathline.
It’s important to pay attention when you eat these, however. Heavily refined grains, such as in white bread, are known to be nutrient-poor and work against a healthy diet. Remember to check the nutritional value of any processed foods you’re eating.
5. Chia seeds
These tiny black and white seeds deserve a special mention.
Chia seeds are rich in dietary fibre, allowing them to absorb up to 12 times their weight in water. This means that they turn gel-like and expand within your stomach. That may sound scary, but there’s nothing to worry about. This little trick has been proven to help reduce one’s appetite, according to a study in the European Journal of Clinical Nutrition.
While chia seeds have yet to be directly correlated with weight loss, it certainly seems possible that their appetite-quelling effects could positively contribute to diet management.
Go ahead and start incorporating these foods in your diet to start seeing better results!