we delivers enough to blog about
By Nick Hall
This weeks top three foods for weight loss are packed full of nutrients and have the potential to put you metabolism into overdrive and help you shed those unwanted kilos.
Whole Eggs and Egg Whites
Egg yolks have been given a bad wrap for a long period of time however egg yolks contain protein and good fats that our bodies can use. The key is to buy free range eggs as opposed to cage eggs. The quality of eggs are only as good as the chickens that have laid them and the quality of their feed. Cage chickens which don’t have the same living conditions and feed as free range chickens can lay eggs that have a poor omega 3 to omega 6 ratio.
Eggs have been found to be one of the best foods for weight loss. A study published in the International Journal of Obesity demonstrated that people who consumed eggs for breakfast over a bagel (same number of calories) felt more satisfied, had more energy and ate fewer calories at their next meal. People consuming the egg breakfast also lost 65% more weight, had a 61% greater reduction in BMI and had higher energy levels as opposed to those who consumed bagels. This study also revealed that eating eggs did not affect blood cholesterol or triglyceride levels.
Purchasing egg whites is a quicker and easier alternative to separating egg whites and yolks by hand. When making scrambled eggs or an omelette still use at least one whole egg per serve.
The high protein and good fats contained in eggs are digested slowly by the body which helps to regulate blood sugar and insulin levels making them one of the best weight loss foods.
Flaxseed’s are high in anti cancer and anti viral properties. They are one of the richest sources of omega 3. Flaxseed’s are also high in fibre and protein. Omega 3 and omega 6 fatty acids are referred to as “essential” as they are unable to be created by the body and need to be obtained from the food we eat.
Most of the western population are deficient in omega 3 compared to omega 6. This deficiency can lead to inflammation and hormonal imbalances, muscle wasting, unstable blood sugar and insulin levels and weight gain.
Omega 3 fatty acids provide a source of slow release energy. It helps keep blood sugar and insulin levels more stable. This also helps to suppress appetite. The more stable blood sugar and insulin is, the less energy that is stored as fat and the more efficient fat can be utilised as energy. Omega 3 fat also helps prevent muscle wasting. This is vital to weight loss as we need to maintain and increase muscle mass in order to assist with weight loss.
Flaxseed oil can become corrupted at low temperature and shouldn’t be used to cook with or to pour onto hot foods in the same way that olive oil can be used. Use it on salads as part of salad dressing
Essential fatty acids help maintain proper kidney and thyroid function, regulate blood pressure reduce inflammation in the body, assist in preventing blood clots and degenerative diseases, improve digestion plus a host of other benefits.
Flaxseed meal can be used on hot foods and in smoothies. Ensure flaxseed meal is refrigerated as the oils can turn rancid once exposed to air and light. The best and cheapest option is to purchase whole flaxseeds and ground them in a coffee grinder or small blender when needed. Don’t consume flaxseeds whole as your body can only absorb the nutrients if the skin is pierced.
A serving of Flaxseed meal or oil is around 1 tablespoon. Aim to include a serve with most of your meals.
Spinach is low in calories and high in nutrients which makes it another best food for weigh loss. Spinach is a good source of vitamins A, B, C, E, K, manganese, folate, betaine, iron, calcium, potassium, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids.
Spinach will help add more size to a meal or salad without adding a lot of extra calories which will help you feel fuller from a meal.
You can start your day off with all three of these foods for breakfast. Scrambled eggs with wilted spinach and crushed flaxseed’s. You can also add a side of avocado and smoked salmon for extra nutrients and flavour.