Foods That Help You Lose Weight, Olympics, Healthy Living

Calcium

Calcium. Don’t shun dairy! Not only does calcium help support bones and teeth, it also helps burn fat. Many studies have established that calcium helps stimulate the body to break down fat — especially the fat stored around the abdomen. However, the best weight loss benefits come from low fat dairy sources rather than supplements.

High fat dairy should only be an occasional treat. What about “negative calorie foods”?

Unfortunately, experts say there is little or no scientific evidence proving foods like celery, grapefruit and broccoli take more calories to digest than they provide. While they are healthy foods to include in your diet, experts warn they aren’t a surefire strategy to lose weight.

Pears and Oats

Pears. Is an apple a day too repetitive? Feel free to swap in this sweet fruit — it’s got more fibre per serving than an apple but many of the same nutritional benefits. Like apples, pears offer quercetin and other antioxidants that fight inflammation and cell damage. Enjoy them skin-on for the most benefits or try them in salads, baked goods and savoury dishes.

Oats. Whole grains in general are part of a healthy diet, but some experts have a soft spot for this familiar grain. It’s full of fibre that “sticks to your ribs”, making it an ideal breakfast food to stave off mid-morning snacking. Again, less processing is better. If you have time, cook up some steel cut oats or rolled oats — they have more fibre. If you opt for instant, go for plain and top with your own fruit or sweetener to dodge added sugars and salt.

Nuts and Eggs

Nuts. True, they’re high in fat — but it’s the healthy kind of fat our body needs. Combined with protein and even a little fiber, nuts also keep you feeling full and defeat cravings. Different types of nuts are favored for different reasons. For instance, walnuts are best for their omega-3 fatty acids, while almonds have fewer calories. For snacking, plain, raw nuts are the best. Keep portion sizes in check and, if you can, eat them straight from the shell — cracking them open will slow you down. You can also use nuts for protein in many dishes and baked goods. Eggs. Their bad reputation is all in the past. Experts now recommend protein-rich eggs as part of a healthy diet, weight loss or not. Studies have found that people who eat eggs for breakfast eat less overall during the next day and a half. (You can’t say the same about a bagel.) Eggs are also versatile — but avoid high fat, high calorie companions like mayonnaise and butter. Try a plain hard cooked egg as a snack or let eggs take centre stage in a healthy recipe anytime of day.

Cottage Cheese and Spices

Cottage cheese. While many dieters turn to low-fat yoghurt, this low-fat choice packs a double punch with plenty of protein and calcium. Not only will the calcium help you burn fat, it will help you maintain and build muscle tone along with the protein. Cottage cheese has more protein than yoghurt, and dodges the added sugars found in many products. How to use it? Enjoy it on its own or top it with a little honey, maple syrup or fruit. Or, top with cracked pepper or some herbs. Spices. Bland food isn’t necessarily better for you — in fact, it could be cheating you of the fat-fighting benefits of herbs and spices. Some experts believe spices affect how our body absorbs and uses glucose. Besides, many spices are full of anti-oxidants. (In fact, there are more antioxidants in a spoonful of cinnamon than a half-cup serving of blueberries.) Spices also enhance flavor without the need for diet-sabotaging added sugars. For instance, add half a teaspoon of cinnamon to your morning coffee, herbal tea or oatmeal.