9 Foods For Budget Weight Loss

One minute we are told to buy Acai Berries, before the next claimed super food is advertised. Besides the potential for online scams (my ‘free’ Acai Berry package for $4.99 cost me nearly $20!)

However, on a budget, pills and potions can be a financial hardship best avoided by basic nutrition and common sense.

So what are your home grown super foods for dieting? What helps you maintain a balanced diet, reduce your caloric intake and still feel full?

1. Water

We are seventy percent water, and its needed to metabolize the fat in your body.

Fat is metabolized by the liver when it converts stored fat to energy. However, the liver also picks up the slack for the kidneys, which need plenty of water to work efficiently. If you are water deficient the kidneys have to work harder.

Besides giving your liver hard labour, a tired liver will probably mean you store you will store more fat.

A good guide is urine colour. Yellow urine, can indicate dehydration, so the ideal the ideal colour is an almost clear.

2. Eggs

Besides being so versatile and useful in cooking, they are an extremely good source of protein, zinc, iron and vitamins A, D, E and B12 and the good fats of omega 3.

However, they contain just 85 calories each.

According to the Rochester Centre for Obesity in America, eating eggs for breakfast could help to limit your calorie intake throughout the rest of the day, by more than 400 calories.

3. EFA’s (Essential Fatty Acids)

Essential fatty acids are needed to make hormones and maintain the body’s metabolic rate. A deficiency may cause cravings, particularly for fatty foods.

A balance of good fats is required from Fish, nuts, oils such as flaxseed, and possibly a supplement

4. Oatmeal

For cost and nutrition rolled Oats are brilliant. Although, steel cut oats may have more fibre, they are more expensive.

A 2006 study conducted by the Rippe Lifestyle Institute has found that in addition to lowering cholesterol, eating oatmeal can also be part of a weight loss plan that included walking lost significant amounts of weight and body fat when compared to control subjects who only exercised.

“Consuming oatmeal as part of an overall program for healthy weight loss makes a great deal of sense,” noted James Rippe, M.D., cardiologist and associate professor of medicine at Tufts University Medical School.

“Oatmeal is highly nutritious and a good source of fiber and other important nutrients. Oatmeal is also one of the most satisfying foods an individual can consume at breakfast, which makes it less likely that people will feel hungry later in the morning.”

5. Berries

Berries, particularly blueberries, raspberries, and cranberries are an excellent source of anti-oxidants, fiber, and are low in calories.

Consider blackberries: packed with pectin, that helps tie up blood sugar and cholesterol it balances blood sugar. The y contain insoluble fiber that helps digestion, absorbs water and helps speed the removal of toxic waste from the body.

They contain manganese for bone strength, phytochemicals, which include flavonoids, that strengthen the capillaries; the anti oxidant,  Antiviral properties of ellagic acid and anthocyanins,

6. Greens

Fresh vegetables are one of the richest sources of vitamins and minerals. Five portions a day of fruit and vegetables is needed to help prevent vitamin deficiency accxording to the World Health organisation (WHO).

Rich in vitamins, minerals, fiber, and antioxidants, they have proportionately few calories.

Sauté them and throw them in the spaghetti bolognaise, or toss them in an omelets and they can be hidden from vegetable allergic children while packing a powerful vitamin combo to the diet,

7. Whey

Many people may lose weight on the scales but they may be losing muscle tissue that is needed to burn fat. For this reason, there is a need for a quickly absorbed high quality, and time saving,  protein source.

Whey protein is derived from cow’s milk. The two milk proteins are Casein (approximately 80%) and the more water soluble Whey Protein (approximately 20%).

Protein synthesis does not equate with muscle building and research is often misinterpreted to support the data, said John Barban, a certified Strength and Conditioning Specialist with year of experience formulating nutritional supplements.

“Body shape is a function of exercise routine and diet”, said John Barban. In other words, pumping steak will not turn you into Charles Atlas.

However, you do need to fuel muscle as fat is burned up. However, if you’re whey intolerant, enjoy an egg.

8 Fish

Socked with heart-healthy omega-3 fatty acids. Omega-3 acids, fish  is low in saturated fat content makes it the perfect protein substitute for fattier meats.

The traditional Japanese diet includes lots of fish and its good to remember that the Japanese have lower rates of obesity and longer life-spans than Americans or Europeans and an Australian study demonstrated that a diet that combining weight loss and a daily fish meal substantially reduced blood pressure, effecting blood lipids and glucose metabolism.

9. Sweet Potato

Sweet potatoes contain carotenoids that help stabilize blood sugar levels and lower insulin resistance. They even have more beta-carotene than carrots. Fat free and high in fibre, rich in potassium and vitamin C, they can make you feel full for hours.

While there is talk of many other super foods, these easily obtainable foods provide the basis of a  balanced diet that is affordable.

Berries and oatmeal, or vegetables in an omelets, can provide a power meal that can kick start your day.

While providing you with nutrition they can help you feel full, resistthe temptation to snack and achieve your weight loss goals.

However, weightloss requires determination, commitment and a routine. check out this great resource, usinfg realistic techniques  to advance your fat loss  Click Here.

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