Not all calories are created equal!
Different foods go through different metabolic pathways in the body. They can have very different effects on hunger, hormones and the amount of calories that we burn off.
In this article we have a look at foods that can be included in your diet that have been scientifically proven to be weight loss friendly without breaking the bank.
1. Chia seeds- are highly nutritious little seeds that contain 12g of carbohydrate per gram however 11 of the 12 grams are fibre making them a low carb friendly addition to the diet. The amounts of fibre means that chia seeds can absorb up to 12 times their weight you can see this effect when you put chia seeds in water they will expand and form a gel. This swelling of the seeds will occur in your stomach making you feel fuller and consume less calories.
2. Cruciferous vegetables- these are vegetables like broccoli, cauliflower, cabbage, kale and Brussel sprouts. They are very high in fibre and tend to be very filling. Along with their high levels of fibre they also contain decent amounts of protein higher than most other vegetables. A combination of fibre, protein and low energy density are a perfect addition to a weight loss diet. They are also high in antioxidants and indole-3 carbinol to assist in repairing the damage caused by oxidation, decrease the risk of cancer and assist in the management of hormonal pathways. These vegetables are best consumed cooked if you are at risk of thyroid issues.
3. Soups – foods with a low energy density tend to help people consume less food overall, these foods are usually high in water content like the cruciferous vegetables and many fruits. We can also create this ourselves by adding water to foods like soups. As winter approaches heart-warming soups become a perfect addition to our diets as starters or as a meal in themselves. Studies have shown that when the same food is consumed as a soup we often eat less as we feel more satisfied and fuller quicker and therefore decreasing the amount of overall calories that we consume. Studies have also shown that eating soup prior to a meal decreases the amount of calories consumed at that meal as well as later in the day.
Here are a few simple recipes to help you include these weight loss friendly foods into your daily diet;
Raspberry Chia Seed Parfait [Vegan friendly/Gluten Free/Dairy Free] Chia has 5 grams of protein per 2 tablespoons and is also a complete protein source.
For the Pudding:
– 6 tablespoons chia seeds
– 2 cups of almond milk
– 2 tablespoons pure maple syrup
– 1/4 teaspoon vanilla extract
– 1/4 teaspoon cinnamon
– 1/8 teaspoon ground cloves
For the Raspberry Purée:
– 2 cups frozen raspberries (or other berries)
– 1/2 cup water
– 1 tablespoon pure maple syrup (or drops of stevia until the right sweetness)
For the Topping:
– Apples and pomegranate seeds (or whatever you like! Such as coconut yoghurt , berries
and a sprinkle of seeds/ muesli)
Potassium Balance Broth (Makes 4 serves) (Vegan friendly/Gluten Free/Dairy Free): Low in calories and high in nutrients.
– 4 Cups of filtered water;
– 4 medium zucchini finely chopped;
– 425 grams green beans roughly chopped; 1 small bunch of parsley;
– 3 tomatoes finely chopped;
– 2 cloves of garlic,
– 2 stalks of celery, finely chopped,
– 1 tsp sea salt.
– Put all ingredients in a pot. Bring to a gentle boil, lower heat and simmer for 30 mins with the lid on. Serve as is or blend for a creamier soup.
Recipe thanks to http://www.foodmatters.com/article/potassium-balance- broth-recipe
Creamy Cauliflower Soup (Vegan friendly contains nuts/Gluten Free/Dairy Free) serves 6-8
– 2 tablespoons grapeseed or coconut oil
– 2 teaspoons minced garlic (2 cloves)
– 2 cups (200g) thinly sliced leeks (white parts only)
– 1 teaspoon Celtic sea salt, plus more to taste
– 1 large head cauliflower, chopped
– 7 cups (1.65L) vegetable broth (Massell stock powder works well)
– 1/4 cup (35g) raw unsalted cashews or 1/4 cup (35g) blanched slivered almonds
– 3 tablespoons chopped chives, to serve
1. In a large saucepan, heat the oil over medium heat and sauté the garlic, leeks, and 1/4 teaspoon of salt for about 3 minutes, until the vegetables are soft. Add the cauliflower and sauté for another minute.
2. Add the vegetable broth, increase the heat to high, and bring just to a boil. Reduce the heat to medium and simmer for 20 to 30 minutes, until the cauliflower is completely tender.
3. Remove the saucepan from the heat and allow the soup to cool slightly; stir in the nuts.
4. Pour the soup into your blender in batches and blast on high for about 1 minute, until smooth and creamy.
5. Return the soup to the saucepan and warm it over low heat. Stir in salt to taste.
6. To serve, ladle the soup into bowls and garnish with either chopped chives or grated nutmeg.
Blog by Delina Rahmate- Clinical Nutritionist