The cabbage soup diet. Celery, carrots, and more celery. No doughnuts. No more iced extra-whipped mocha-caramel frappuccinos. Paleo? Vegan?
Between fad diets and the “Do Not Touch” food lists, attempting to shed weight can turn into a complete headache.
Instead of a list of “Don’ts,” we wanted to surprise you with a list of foods to add to your “Yes” list. In moderate amounts, these five foods help with weight management and provide additional health benefits.
1. Extra Virgin Olive Oil
The Skinny:
Because it is filled with fatty acids, extra virgin olive oil (EVOO) has the ability to make you feel more satiated than other oils such as canola or soybean oil. Even in a calorie restricted diet, studies have shown women in particular to lose up to 80% more body fat who consumed extra virgin olive oil (25mL) versus those who consumed soybean oil (25mL) in a 9 week period.
A Healthier You:
According to a study discussed on Time Health, those who eat a diet higher in olive oil showed improvement in their HDL function (the good cholesterol). The scientists hypothesize that the antioxidant compounds found in olive oil bind to the HDL and prevent the cholesterol from inflammation-related damage. Studies also show EVOO can reduce blood pressure significantly enough to eliminate the need for accompanying meds by 48%.
Top It: In order to reap the maximum benefits, stick to 1-2 tablespoons per day by drizzling over sliced heirloom tomatoes with salt/pepper or mix with balsamic vinegar to dress a green salad. This is important because most bottled salad dressings are filled with empty calories.
2. Walnuts
The Skinny:
In a brain imaging study conducted by the Beth Israel Deaconess Medical Center, the findings concluded that consuming walnuts promotes feelings of satiety by activating areas in the brain associated with regulated hunger and cravings. Participants were given smoothies containing 48 grams of walnuts (2oz), and the control group received smoothies with no nuts. The participants who consumed smoothies with the walnuts reported feeling fuller than the ones who drank smoothies with no walnuts.
A Healthier You:
As one of the best foods to prevent clogged arteries, walnuts are known to reduce the risk of heart disease. This is because the contain the amino acid I-arginine, which is beneficial to people with heart disease or who have an increased risk for heart disease. They also are filled with the anti-inflammatory omega-3 fat alpha-linolenic acid (ALA). People who eat a diet high in ALA are less likely to have a fatal heart attack.
Quinone juglone, tannin telligmagrandin, and the flavonol morin. You may not be able to pronounce the names of these antioxidants, but you’ll like what they do: they control how fast you age by combating free radicals. And yes, they’re in walnuts.
Keep in mind that although walnuts promote satiety, a healthy heart, and combat aging, they only need to be consumed in small portions. Stick with 1-2 ounces per day to reap the maximum benefits.
Top Your Salad: Buy chopped walnuts and toss them in a green salad of lettuce, cucumber, tomato, and whatever other vegetables you like for an added crunch.
3. Eggs
The Skinny:
77 little calories. 6 grams of protein. 5 grams of healthy fat. Known as one of the most nutritionally complete foods on the planet, eating eggs provides the satiety you need to prevent overeating foods with empty calories.
A Healthier You:
Eggs contain two powerful antioxidants that help reduce the risk of cataracts and macular degeneration, Lutein and Zeaxanthin. They are also high in Vitamin A, which is extremely important. Vitamin A deficiencies are the number one cause of blindness in the world.
Eggs generally have gotten a bad reputation for being too high in cholesterol. Although eggs are high in cholesterol, they help to raise your HDL, the “good” cholesterol. Higher levels of HDL are generally correlated with lower risks of heart disease and stroke.
The Edible, Incredible Egg: You can toss anything from the veggie bin in your fridge to create your own style 3-egg omelette for breakfast. Or spread your egg consumption throughout the day by eating one in an english muffin breakfast sandwich, a hard boiled egg as a snack, or served sunny-side up on top of sauteed brussel sprouts as a side at dinner.
4. Avocados
The Skinny: There’s a reason avocado toast is a thing. While other fruits are typically high in sugar, avocados are high in monounsaturated fats (the healthy fats). They contain a compound called oleic acid which shows to curb hunger.
A Healthier You: Avocados are high in potassium, which is linked to a reduced blood pressure, risk for serious health problems such as heart attacks, strokes, and kidney failure.
Avocados help you to absorb fat soluble vitamins such as A,D,E,K and other antioxidants. This is important because when you eat vegetables with these vitamins, the nutrients will go to waste unless they are eaten with a healthy fat source so they can be absorbed by the digestive tract.
Lean ‘n Green: Although delicious, you only need to consume half an avocado a day to reap the benefits. Spread ¼ of an avocado over a slice of whole grain toast or english muffin and top with- you guessed it- an egg- for a savory breakfast. The other ¼ can be added to a green salad.
5. Pears
A Healthier You:
Besides a lower number on the scale, a diet high in fiber is linked to a reduced risk of breast cancer, type 2 diabetes, heart disease. Pears also contain boron, which our bodies need to retain calcium and help prevent osteoporosis. They are also a hypoallergenic fruit, which means they don’t bother people who normally have stomach issues.
Make sure you put the peeler away. The fiber is in the skin.
Fall Treat: Swap the Oreo’s and throw any pear on the grill for dessert or toss (raw) into your breakfast smoothie/juice.
To learn more or schedule a consultation with Dr. Korman, contact us here or call the office: 310-577-5540.