It seems that as Americans, we are obsessed with weight loss. And is it really any wonder? Our population is growing and growing. In some demographics the rate is as high as 49% (CDC). I too have been one of those people who has tried every fad diet, every pill, every strange concoction. But nothing ever seemed to work or at least work for very long. Over the last 18 months, I have lost 36 pounds, and I continue to loose weight.
But how can I possibly do that with no fad diet? I do it through abundance and because I am a vegan. I don’t eat processed foods. That is so hard for many of us because processed foods are inexpensive. Next week, I am going to talk about how to get more fruits and veggies out of a smaller budget. But for now, I want to talk about the top 10 foods for weight loss.
1. No sodium seasoning (I use Spike or the Costco Brand)
Don’t add salt to your food. Plain and simple. Salt makes you retain water. It makes your blood pressure raise. High salt intake has been linked with osteoporosis and with stomach cancer. It is really not great to take a salt shaker and pour it on your food. Many of our foods already have salt in them, so it isn’t necessary to pour salt on them as well. For more information about salt, visit http://nutritionfacts.org/topics/salt/
What can you do instead? Use a no salt added seasoning. These are really tasty and there are many varieties available at every grocery store. Find the one that you like or make your own. If you think you can live without that salty taste, remember your taste buds replace themselves every 1o days. In no time you will be amazed at how good your food tastes without the salt and how much you don’t need it any more.
Personal story about salt intake: Recently, I put my husband on a no salt added diet for 10 days. At the end of the 10 days, I told him he could eat anything he wanted with as much salt as he wanted. He immediately picked up a bag of chips. He ate one chip and said, “I can’t eat this, it is too salty.” He said he felt sad that he no longer wanted to eat his favorite chips, but he was glad he realized how much salt is in processed foods.
Oranges are my personal favorite food. They taste so good. They can satisfy a sweet tooth or a sour tooth. The sweet and tangy orange, tangerine, or clementine can make you feel satisfied. Plus they are usually pretty inexpensive. Oranges are also a good source of vitamin C. So not only are you satisfying your craving for something sweet and sour, you are also getting a punch of this awesome vitamin. One large orange has nearly 100 mcg of vitamin C. And studies have shown that 500 mcg daily can have a huge impact on your health from helping your immune system to reducing wrinkles. Check out what WebMD has to say about oranges.
Kale has recently become a superstar recipe. And no wonder… it is chalked full of good nutrients. And we all know you should be eating more leafy greens. CLICK HERE for hundreds of videos on why you should choose kale. Among them are boosting your immune system, reducing your risk for lung cancer, decreasing the visibility of wrinkles, the list goes on.
But I’ve also heard a lot of people say they don’t like the taste or texture of kale. For me and my family, we eat it on the regular and we really enjoy it. You can steam it, saute it, or put it in a smoothie. My family enjoys massaged kale salad. Simply put your favorite salad dressing on a bunch of destemmed kale and massage it for about 5 minutes. Yummy!
4. Vegetable Broth
Vegetable broth may seem like a strange addition to the list. But it is really awesome because it can help you stop using oil. You have to be careful to get a low sodium brand or you can just make your own, but broth can be an excellent weight loss tool.
First, vegetable broth adds lots of flavor to food. If you want to mash a potato but don’t want to add all the fat from milks and margarine, then you can mash it with some vegetable broth, and it will be lovely and creamy.
Don’t want to use oil to saute? Then you can saute your onions and other goodies in a just a little bit of vegetable broth. It is great to add to soups and other dishes. But it is low in calories. You can just sip on some broth if you need something warm in the afternoon. It adds a lot of flavor for minimal calories.
Tomatoes are delicious. That is why you should eat them. No, I kid. Tomatoes are great because they can keep you on track. Eat tomato sauce on top of potatoes or pasta; eat salsa with veggies or potato sticks; make your own ketchup or barbecue sauce. If you are trying to reduce your fat and salt intake, then tomatoes are your best friend. Not only are the low in fat, but they taste salty so they don’t need a lot of extra salt and they can help add that salty punch in foods.
Tomatoes also reduce inflammation and have anti inflammatory properties. Tomatoes are also inexpensive, easy to grow, and can add so many different flavors to any meal.
6. Chia Seeds
Omega 3’s are important. Many Americans and people around the world get their Omega 3’s from … fish oil. Don’t do that. Fish are increasingly becoming contaminated by radiation from Fukishima in Japan. Not only that but many are harvested or raised inhumanely. They are high levels of toxins and antibiotics. They are just overall not the health food people have been led to think they are. (CLICK HERE for more information on fish).
So if you aren’t getting Omegas from fish, where should you get them? Why not give Chia seeds a a try? Yes, they used to be grown on the top of weird shapes to produce funny little plant statues. Those same Chias are a superfood. Not only are they high in Omega 3’s but they also are super filling. They make you feel full longer. They can be used to thicken anything and make a delicious pudding. Here is one of my favorite puddings by Dreena Burton. (CLICK HERE).
Drink WATER. Just Drink IT. “Oh but water doesn’t taste good,” you say. Ok, fine. Then add a few drops of flavored stevia or dilute some juice. Squeeze in a lemon. Or just chug it. But no matter what you do, drink water. If your pee isn’t clear every time you pee (which should be at least 8 times a day), then you are dehydrated. Water helps you flush toxins. It nourishes your cells. Some studies have even shown that it makes school children smarter!
How much water do you need? At a minimum, you should halve your weight, and drink that in ounces. So, if you weigh 160 pounds, you should be drinking 80 ounces of water. But do it even better and everyone try to drink 2 liters a day or more. Your body will thank you.
B-A-N-A-N-A-S. Bananas are the best. No, you aren’t going to overdose on potassium (unless you eat like 10,000 in 30 minutes). Bananas are a great source of vitamins including magnesium which many Americans are deficient in. It has cancer fighting properties, they are yummy, they are cheap. Bananas are really the food of the gods. Some days, I eat as many as 10 bananas in one day! (To be honest, I’ve eaten as many as 20). They are portable since they have their own container (their skin). You can eat them on the go. They aren’t a weird food since most people eat bananas, so you can eat them pretty much anywhere without fear of judgement.
Need more reasons? They have been shown to reduce the effects of hangovers and morning sickness. They even have been shown to help in fever reduction. CLICK HERE for 25 more reasons to eat bananas.
Side Note: Bananas should be spotted in order to be ripe and for you to get the full health benefits.
9. Maple syrup
Maple syrup is my favorite thing. Make sure you get real maple syrup. The real deal. It is more expensive, but it is worth it. Maple syrup is for more than topping pancakes. It is a great sweet replacement for sugar. You can use it in desserts instead of sugar. You can put it on oatmeal or over other grains like quinoa. You can use it with inexpensive things like bananas as a dip. I add it whenever I need something sweet. I put it in salad dressings and have even used it in marinara sauce.
Now if you are looking for something healthy as well as yummy, choose date sugar or just plain ol’ dates. But for me, I find that maple syrup is good. It is natural. It helps you get rid of that sweet tooth need for refined sugars. And so I love it.
10. Nutritional Yeast
Weird ingredient alert! I bet some of you have never heard of nutritional yeast. Even if you have, you probably have never used it. But have no fear, nutritional yeast is awesome. It is not like bakers yeast used in bread products. It is not like brewer’s yeast used in alcohol products. It is just a non active yeast (always labeled nutritional yeast). The first reason you should add it in to your diet is that most nutritional yeasts are fortified with vitamin B12. Yeah, we get to eat our B12.
Ok, but more importantly, nutritional yeast can help you get off the cheese. Cheese is bad. It is yucky. It is addictive and full of hormones, antibiotics, disease, calories, and fat. Cheese is the number one source of saturated fat in the American Diet. But Nutritional Yeast can give food a lovely cheeseyish flavor. Does it taste like cheese? No. But you can make some really tasty sauces (CLICK HERE) for my favorite. These sauces can help you remember the yummy creamy flavor of cheese without cheese.
Remember it only takes 10 days to change your taste buds, so give it 10 days, and feel better and be skinnier.