Whole foods for weight loss - what to add to diet before summer?

The whole foods diet embraces real foods - natural and unprocessed. These foods are the best for our well-being and offer plenty of benefits. One of them is healthy weight management. Those who switch to a whole foods diet from a typical diet rich in highly processed foods, snacks and saturated fats may quickly lose weight with time and improve their overall health. 

Adding these whole foods to a low-calorie diet is a smart way to slim down without effort right on time before summer.

Legumes

Legumes, like beans, lentils and chickpeas, are high in protein and dietary fibre. This is a perfect combination of nutrients that promote weight loss. According to a 2020 Journal of Nutrition and Metabolism study, women who included more legumes in their diet had less body fat and smaller waists than those who didn't eat that many legumes. Beans and pulses are very versatile ingredients and can be incorporated in salads, soups, stews, pies and a lot more healthy dishes. 

Brown rice

Brown rice is a great whole-grain ingredient. It is easy to make and easy to digest. Diets rich in brown rice are healthy, and people who eat brown rice more often have less belly fat. Brown rice goes well in many dishes, and you can replace white rice with it. Whether you pair it with your favourite protein, curries, stews, tofu, tempeh or vegetables, it always makes a satisfying meal. 

Almonds

Almonds are a very nutritious and healthy snack. Thanks to their high fibre content, they also promote healthy weight. Including a handful of almonds in your daily meal will add a lot of fibre to your diet and may help you lose some weight (almonds are linked to reducing belly and leg fat). Almonds are great to eat raw and roasted or blended into almond butter. Just make sure it contains no added sugar or salt and spread it over your toast, or add it to your morning cereal bowl.

Walnuts

It's good to store them in your cupboard when you're trying to lose. Walnuts not only promote weight loss but also improve blood pressure and cholesterol levels. It's a great idea to enjoy a handful of walnuts every day. Add them to your oatmeal or wholemeal low calories cakes, or just snack on them.

Oats

Breakfast is the most important meal because it's supposed to provide us with the energy for the whole day. A bowl of whole grains oats in the morning is a smart way to start the day. Oats are rich in vitamins, minerals and fibre and they make you feel full for longer so you won't be craving any food till lunch. Besides, people who have at least three servings of whole grains per day have 10 per cent less belly fat than those who didn't eat any whole grains. 

Pistachios

Pistachios are rich in many nutrients such as protein, healthy fats, minerals and fibre. If you add some pistachios to your diet they can also help you feel fuller for longer. That means you will be eating less food at one sitting and being less hungry to eat again. 

Tofu and tempeh

If you're trying to lose weight, you should include more plant-based protein in your diet. Tofu and tempeh are protein-rich great meat replacements. People who eat more plant-based proteins have a lower risk of obesity and help maintain a healthy weight.

Flaxseed

Adding flaxseed as a supplement to your diet might help weight loss. Flaxseed has anti-inflammatory and antioxidant effects and is rich in fibre and omega-3. Including it in your meals may help improve bowel regularity, relieve constipation, control blood sugar levels, and help you manage your appetite. Be careful with the quantity, though. Doctors and nutritionists recommend an ideal amount of 2-3 tablespoons daily.

Vegetables 

When trying to lose weight, don't forget about vegetables. Vegetables are low in calories and high in water and fibre. Besides, they are packed with vitamins our body needs to stay healthy. Vegetables should always be your main cooking ingredients. A cup of vegetables contains from 20 to 50 calories, while the same amount of pasta or rice has 200 calories! Vegetables should be your main The best veggies for weight loss are: leafy greens like spinach and kale, broccoli, cauliflower, pumpkin, bell pepper, carrots, cabbage, courgette and mushrooms.