Food & Dine

10 Foods To Eat So You Never Have To Diet

Written by Sindhu Eravelli

These powerhouse foods helps you to avoid unwanted calories,and it has nothing to do with the wanted calories and fat grams.

1.GARLIC

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Garlic is a plant in the onion family.This herb is a popular ingredient in cooking due to its strong smell and delicious taste.It does more than just give meals an extra flavor and scent-it can also keep your tummy flat through its naturally occurring chemical allicin.Allicin kills off harmful bacteria in your digestive track to keep your gut healthy and functioning,which means less bloat.Garlic has an anti obesity effect and is highly nutritious but has very low calories.

A 1 ounce (28 grams) serving of garlic contains (3):

  • Manganese: 23% of the RDA.
  • Vitamin B6: 17% of the RDA.
  • Vitamin C: 15% of the RDA.
  • Selenium: 6% of the RDA.
  • Fiber: 1 gram.
  • Decent amounts of Calcium, Copper, Potassium, Phosphorus, Iron and Vitamin B1.

Garlic also contains trace amounts of various other nutrients. In fact, it contains a little bit of almost everything we need..Add  garlic in almost any poultry,pasta,veggie dish,or add it to dressing or sauces.

2.BEANS

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Beans may get a bad rap foe making people gassy,but that’s no reason to cut them out of your diet.When you are carving carbs,look no further than legume family,says registered dietitian and food and nutrition consultant Rachel Begun.”Beans are unique in that they offer significant amounts of both fiber and protein in one package–one cup of black beans has a whopping 17 grams of fiber and 14 grams of protein.We are learning that fiber and protein are invaluable for weight management because both are highly satiating,meaning they leave us feeling full for longer and prevent overeating later in the day.A recent study published in the journal Obesity found that extracts from white kidney beans can reduce the absorption of calories from carbohydrates and tame sweet carvings,these enzymes are used to inhibit starch digestion.

3.PISTACHIOS

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Nuts are a popular snack and an ingredient in both sweet treats and main dishes. If you like to eat nuts, pistachios are one of the healthier options. They are filled with essential nutrients and have a number of health benefits, helping you to control your body weight and lowering your risk for heart problems.

Pistachios contain fewer calories and more potassium and vitamin K per serving than other nuts. A 1-ounce serving of dry-roasted pistachios contains 160 calories, 6 grams of protein, 3 grams of fiber and 15 grams of fat, including only 2 grams of saturated fat. It also provides you with 25 percent of the daily value for vitamin B-6, 15 percent of the daily value for thiamine and phosphorus and 10 percent of the daily value for magnesium.

If you like snacking on nuts, you can control your weight by limiting your portions. The fiber content of the nuts may make them more filling, helping you to eat fewer calories later on in the day. A study published in the “Journal of the American College of Nutrition” in June 2010 found that participants who consumed 240 calories worth of pistachios for 12 weeks lowered their body mass indexes and triglyceride levels more than those who consumed 220 calories worth of pretzels.

4.SEAWEED

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Perhaps we should take tips from the Japanese, whose country has one of the lowest obesity rates in the world, says registered dietitian and Appetite for Health co-founder Julie Upton. One of their staples is wakame, a type of nutrient- and protein-rich seaweed. “Compounds isolated from wakame, [known as] fucoxanthin, have been shown to help increase fat burning in animal model studies,” says Upton. Scientists at the University of Newcastle upon Tyne have researched alginate, a substance in brown seaweed, and found that it can strengthen gut mucus (which protects the gut wall), slow down digestion (so you feel fuller for longer) and make food release its energy more slowly (ie, it is low-GI, and therefore good). It’s also high in fibre “More studies are currently looking at other compounds in seaweed, like alginates, that form gels in the stomach to enhance feelings of fullness.Toss seaweed into soups and salads or use it instead of lettuce in wraps and sandwiches.

5.JALAPENOS

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Goods news for those who like it hot.Jalapeno peppers contain an antioxidant called capsaicin,which acts like a powerful anti inflammatory and metabolism booster.Some studies have found that people who eat pepper packed meals feel less hungry and burn more calories later.According to researches sprinkling red pepper on a meal may be sustainable and beneficial in the long run,especially when paired with exercise and healthy eating.

6.WHITE POTATOES

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Who said all white potatoes are off limits? ” white potatoes are actually a sliming food”says Glassman.The reason is they are full rich of resistant starch,a compound that ferments in the gut and clears butyrate,a fatty acid that may spur your body to burn more fat. Nothing beats fiber when it comes to digestive health.White potatoes are rich source of fiber which helps prevent colorectal cancer and digestive problems.A study published in journal Diabetes found that butyrate also improved insulin sensitivity and increased energy expenditure in mice.

7.MANGOES

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Mangoes may very well be the king of all fruits.They alkalize the body,aid in weight loss,helps in digestion and makes your perfect snack.While these juicy stone fruits are naturally filling due to their fiber content.A medium one contains 3 grams of fiber,thats not the only reason that peel off the pounds.Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss.New research from Oklahoma State University indicates that mangoes may lower blood sugar, which can help to control cravings, especially for carbs, thus keeping your willpower intact,” says Brooking. And good news: Since mangoes are grown in tropical climates all over the world, they’re available year-round.

8.YOGURT

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Its more than a  just a low calorie stand by.The calcium in the yogurt may help lower calcitrol in the body,which helps turn on flat burning and turn down fat storage,say Brooking.Plus the beneficial probiotics in yogurt feed your gut,and we know that gut microbes in those who are a healthy weight are different than in those who are obese.The way yogurt is made,which includes fermentation,also gives it higher concentrations of protein,B-vitamins,calcium,potassium,magnesium compared to milk making it the ultimate diary food.

9.AVOCADO

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More than 80 percent of the calories in avocados are from fat—but they’re still incredibly good for you, says Upton. “Research shows that people who eat avocados have lower BMIs, and a recent study of overweight men and women found that adding avocados to lunch increased satisfaction by 22 percent. It also reduced desire to eat over the next three hours by 24 percent.” The study authors suggest that the fiber, unsaturated fat content, and a blood-sugar-lowering sugar called D-mannoheptulose may play a role in helping steady blood sugar levels and keep appetite in check.Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health.

10.ARTICHOKES

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These veggies are rich in fiber, with each medium-size one packing 6 grams. “Fiber is valuable if you’re trying to lose weight because it actually slows digestion so that you feel full longer,” says Glassman. “It also means more volume for fewer calories.” And artichokes promote good gut health. They contain indigestible nutrients, called prebiotics, that help support the good bacteria in your digestive system, which can deflate belly bloat and flatten your tummy.

Source :RedBook , Healthy Eating , Authority Nutrition

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Sindhu Eravelli

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