Top 10 Foods to Help You Lose Weight in the New Year
The beginning of the year is the perfect time to kick-start our health journeys. We’re feeling energised after our end-of-year break. And most of us have overindulged to the point we can’t bear the thought of another piece of pudding or sweet.
If your goal is weight loss, then it’s great to know which types of foods can help you reach your goals faster. We're going to give you the top foods now.
Nuts are regularly included in weight loss diets because they’re a nutritional powerhouse and high in protein, making them the perfect snack. Protein helps to keep you feeling full. If you can manage to replace your sweet treats with a handful of nuts, you will begin to see results in no time.
Nuts are not only a weight loss superfood, but they also offer a wide range of health benefits. For example, nuts have been linked to protecting against heart disease and diabetes. However, something to be mindful of is that nuts are high in fat and calories, so understanding correct portion sizes is vital. Limit yourself to 1/3 of a cup or one handful of nuts per day.
Greek yoghurt and Kefir yoghurt are beneficial for losing weight because they are jam-packed with protein (which helps you to feel full) and probiotics. Probiotics are live bacteria that provide benefits to your digestive system. Basically, they help to balance our good and bad gut bacteria, which can help with weight loss.
Several strains of bacteria, including those found in yoghurt, have been shown to reduce weight and belly fat. When choosing a yoghurt, be sure to pick one that has no added sugar or additives. Jalna, Tamar Valley and YoPro yoghurts are good options.
Berries are one of the healthiest foods on the planet. They’re loaded with antioxidants that help fight against disease. They are also high in anti-inflammatory properties which helps fight off infection and they have excellent weight loss benefits.
Berries contain soluble fibre, which slows food movement through our digestive tract. Soluble fibre causes food to swell and, as a result, helps to keep us feeling full, ultimately leading to a reduced need for snacking. Additionally, berries help stabilise our blood sugar levels, leading to fewer cravings and less mindless snacking.
Whole grains are a fantastic food for mums because they provide a complete package of health benefits, and they help keep us energised and feeling full. Wholegrains have a protective layer called the ‘bran’. Thanks to the bran and its fibre content, the process of breaking down the whole grain is much slower than other foods, helping to keep our tummies feeling full for longer.
Great sources of whole grains include oats, buckwheat, barley, quinoa, brown rice and brown pasta.
Bananas are another fibre-filled powerhouse food and a fantastic option for breastfeeding women. Like with whole grains, the high-fibre content of bananas means that we digest them slowly and feel full for longer.
But the best thing about bananas is that they're convenient. You can eat them in a rush, one-handed, and you can take them with you on the go. you can also add them to your smoothie. So bananas should always be in abundance in a breastfeeding and busy mum’s house.
Everybody should include leafy greens in their diet. They’re full of essential vitamins and minerals and fibre, plus they’re super low in calories. In addition, dark leafy greens have been linked to a reduced rate of heart disease, obesity and high blood pressure.
Incorporating green leafy vegetables into as many meals as possible is a great way to ensure you’re getting maximum goodness. And it’s easier than you might think. For example, try throwing a handful of spinach into your morning smoothie, add some sauteed kale to your lunch-time salad, and chuck some bok choy in your stir-fry for dinner.
Fermented foods are becoming increasingly popular. You can now find lots of options on your supermarket shelves. Common fermented foods and drinks include sauerkraut, miso, kimchi, kefir and kombucha.
Fermented products are super high in probiotics (the ones that are good for your gut). New research has found that ingesting the strains of good bacteria found in fermented foods improves digestion, which can reduce bloating and body fat.
Avocado is another high fibre option that keeps us feeling full and satiated. But this delicious superfood has tonnes of other benefits too. Avocados contain over 20 essential vitamins and minerals. They’re bursting with "good fats", which can help lower cholesterol, and they’re loaded with antioxidants to help fight against diseases.
One of the best things about avocados is how versatile they are. You can add them to salads, smoothies, pasta, chilli, salads; you name it.
The major groups of pulses include chickpeas, broadbeans, field peas, lentils, lupin and mungbean. Pulses are nutritional powerhouses; they contain fibre, protein, iron, zinc, magnesium, and folate. And they provide slow-release energy, meaning they keep us full and keep our blood sugar levels stable, which helps to prevent you from overeating.
Pulses are best consumed in salads, soups, stews, curries.
Celery provides dietary fibre which boosts digestion and weight loss. One large stalk contains only 10 calories. The high percentage of water and electrolytes in celery helps to prevent dehydration and reduces bloating
In Shape Mummy Health Shakes
In Shape Mummy Health Shakes are one of the fastest and safest ways for mums to lose weight. Each shake contains over 12 grams of protein, 25 essential vitamins and minerals, probiotics and antioxidants.
There are 2 types of In Shape Mummy Health Shakes. The first is for Breastfeeding Mums and is enhanced with galactagogues (herbs that have been used for centuries to boost milk supply). The second is for Busy Mums and is made from the same goodness as the breastfeeding shake, without the milk boosting ingredients.
The quickest way to see results is to replace one meal a day and one snack a day with an In Shape Mummy Health Shake. For example breakfast and an afternoon snack. When replacing a meal, enjoy a nutritious In Shape Mummy Health Shake mix blended in a smoothie with healthy added ingredients like banana, avocado, berries, oats, yogurt or nut butter. When replacing a snack, mix the shake In Shape Mummy Health Shake with your favourite milk or plant based milk.
So, there you have it! Make reaching your new year’s goals easy by eating more Nuts, Yoghurt, Berries, Wholegrains, Bananas, Leafy Greens, Fermented Foods, Avocado, Pulses, Celery and the In Shape Mummy Health Shake. You can even throw many of these ingredients in a smoothie. You’ll be well on your way to a new, slimmer and healthier you!
There’s never been an easier time to begin your weight loss journey. And you’ll never regret starting.
For more diet tips on how to achieve your weight loss goal, click here.
Join the In Shape Mummy Breastfeeding Group on Facebook to get the extra support that will help you lose weight safely and effectively while breastfeeding today.
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