Power foods should definitely make up a large part of your diet. The more of these you eat, the better your body will be able to increase lean muscle and avoid storing fat. For quick weight loss, try to base all your meals and snacks around power foods. You will definitely see quicker results if you do!!! A few guidelines to follow:
Aim for 5-6 small meals per day.
Each meal should have a combination of carbs, protein and yes, fat.
Try to incorporate 1-3 power foods in each meal.
By no means is this an exhaustive list of power foodsâ€¦there are many, many moreâ€¦.some of which get discovered every day. This just gives you an introduction to whatâ€™s out there and get you started. Please feel free to add your own favorite power food in the comments below â€“ I will be adding my own over time.
What Are Power Foods Exactly?
Power foods are a variety of vegetables, fruits and other edible products that are known to have powerful health benefits. Some of these may contain high amounts of certain vitamins and/or minerals, some increase your metabolism and energy levels, some have other health and beauty benefits, while others ward off disease and illness.
Despite being high in fat, nuts are good for you. They contain â€œhealthy fatsâ€ which will lower your cholesterol. They are also great for weight loss because they keep you satisfied longer thanks to their high fiber and protein counts. Donâ€™t be afraid to snack on nuts but be careful â€“ they are still high in calories.
A couple of ounces is more than enough for a snack to keep your belly happy and your arteries clean. You can also incorporate them in your meals by tossing a handful of nuts on your cereal or yogurt in the morning. They also add a nice crunchy texture to salads.
Avocadoes are kind of like nuts in the sense that they are high in fat but they are loaded with â€œgood-for-your-heartâ€ monounsaturated fats which satisfy your hunger. They are a great source of anti-oxidants and fiber. They also will help lower â€œbadâ€ cholesterol.
Because avocadoes are high in calories, use them sparingly. Make some guacamole and use as a spread on a sandwich or wrap instead of mayo.
Considered by some to be the perfect food because of its ideal combination of carbs, protein and fat, yogurt can diminish your hunger by stabilizing your blood sugar levels. For even higher protein amounts, try Greek Yogurt. The amino acids found in yogurt also help burn belly fat.
Most brands of yogurt contain good bacteria which will help regulate your digestion and strengthen your immune system. Yogurt is also loaded with vitamins and will help keep nasty colds away.
Quinoa has been around for thousands of years but is really gaining momentum as a â€œsupergrainâ€ because of its high protein and fiber levels. Because of its high fiber, quinoa will leave you feeling fuller for much longer and has fewer calories that the same amount of food of its counterparts.
Since Quinoa is not related to wheat or grain, itâ€™s gluten-free so itâ€™s definitely a welcomed addition for those who can not eat wheat. It is a complex carbohydrate that is low on the glycemic index which is good for weight loss.
Beans are a lean, plant-based protein which are treasured by vegetarians and vegans alike. They contain high amounts of fiber and protein which fight against obesity, heart disease, colon cancer and high blood pressure. On average, beans contain approximately 15 grams of protein and 11 grams of fiber per cup. They leave you feeling fuller much longer. Use them in soups, make a dip for pita chips or use them to make veggie burgers.
You may have heard your Grandma tell you to eat oatmeal because it sticks to your ribsâ€¦this is true in a senseâ€¦At roughly only 130 calories per cup, oatmeal does keep you feeling satisfied and keeps your hunger in check. It is high in fiber and complex carbohydrates which help slow down the conversion of this whole food to simple sugars resulting in stabilized blood sugar levels and a reduced risk of diabetes.
Berries are chalk full of powerful antioxidants that will help your body fight stress and illness. Antioxidants are also beneficial for your overall health, they protect your skin and hair, and help fight against certain diseases. Because they are high in water content, they are ideal for losing weight because they fill you up quickly. To boost your weight loss efforts even further, berries contain fiber which will also lower your cholesterol and blood pressure.