Are you looking to lose weight, but also improve your digestive health? Then look no further than these best foods that can help you achieve both goals.
Best Foods for a Flatter Tummy
1. Leafy Greens: Kale, spinach, arugula, and other leafy greens are packed with fiber which helps keep you fuller longer and promotes regularity. They’re also low in calories so they won’t add pounds to your waistline.
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2. Non-starchy Vegetables: Broccoli, cauliflower, carrots, and bell peppers are all great sources of fiber and nutrients like vitamin C and potassium. Plus, they have zero fat and very few calories.
3. Berries: Blueberries, raspberries, strawberries, and blackberries are all rich in antioxidants that protect against inflammation in the body, including in the gut. They’re also low in sugar and high in fiber, making them an excellent choice for weight loss and better digestion.
4. Yogurt: Greek yogurt is particularly beneficial as it contains probiotics, which promote good bacteria in the gut. It’s also high in protein, which keeps you feeling full and satisfied. Just make sure to choose one without added sugars or flavors.
5. Avocado: This superfood is loaded with healthy fats, fiber, and essential nutrients like vitamin E and potassium. It’s also incredibly satisfying, making it a great addition to any meal plan.
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Digestion-Boosting Foods to Include in Your Diet
Including these foods in your diet can help improve your overall digestive health:
1. Ginger: This spice has been shown to reduce inflammation in the gut and alleviate symptoms of nausea and indigestion. You can add it to tea, smoothies, or dishes like stir-fry.
2. Apple cider vinegar: ACV has been shown to support gut health by balancing pH levels and promoting the growth of good bacteria. Mix 1 tablespoon into a glass of water and drink before each meal.
3. Fermented foods: Sauerkraut, kimchi, pickles, and other fermented foods contain live cultures that promote the growth of good bacteria in the gut. Look for them at natural food stores or make your own at home.
4. Garlic: This powerful bulb is anti-inflammatory and has antibiotic properties that can help fight off bad bacteria in the gut. Add it to salads, roast veggies, or pasta dishes.
Healthy Fats That Can Help You Lose Weight and Improve Gut Health
These types of fats can be incorporated into your diet to support weight loss and improved gut health:
1. Extra virgin olive oil: Olive oil is high in monounsaturated fatty acids (MUFAs) which have been linked to reduced inflammation and improved heart health. Use it in dressings, marinades, or drizzle over vegetables.
2. Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are all great sources of healthy fats, protein, and fiber. Sprinkle on salads, blend into smoothies, or snack on alone.
3. Coconut oil: While this oil is high in saturated fat, it’s also rich in medium chain triglycerides (MCTs), which have been shown to boost metabolism and promote feelings of satiety. Use it in cooking or add to coffee/tea.
The Importance of Probiotics: Which Foods Contain Them
Probiotics are important for supporting gut health, but many people don’t get enough through their diets. These foods contain probiotics:
1. Yogurt: As mentioned earlier, Greek yogurt is particularly high in probiotics due to its thick consistency. Make sure to choose one without added sugars or flavorings.
2. Kefir: Similar to yogurt, kefir is a fermented milk drink that’s high in probiotics. You can find it at natural food stores or make your own at home.
3. Sauerkraut: This fermented cabbage dish is not only high in probiotics but also nutritious fiber and vitamins. Look for it at natural food stores or make your own at home.
4. Kimchi: Another Korean dish made from fermented vegetables, kimchi is high in probiotics and also provides a burst of flavor to any dish.
How to Balance Your Meals with the Right Portion Sizes
To ensure you’re getting the right balance of macronutrients (carbs, proteins, and fats) while still losing weight and improving gut health, follow these portion guidelines:
Carbohydrates: Aim for half of your plate to be filled with non-starchy vegetables or whole grains like quinoa or brown rice. The other half should be divided between lean protein and healthy fats.
Protein: A serving of protein is about the size of a deck of cards or a palm. Choose lean options like grilled chicken breast, fish, tofu, or legumes.
Fats: A serving of healthy fats is about the size of a ping-pong ball. Opt for avocado, nuts/seeds, or oils like olive or coconut.
Remember, moderation is key when it comes to portion sizes. Don’t feel like you need to clean your plate or eat until you’re uncomfortable. Listen to your hunger and fullness cues and adjust accordingly.
