FOOD

6 Foods That Help You Lose Weight

Published

3 months ago

September 21, 2024

Foods for weight loss often include lean proteins and legumes, which provide essential nutrients while helping you feel fuller for longer. These foods for weight loss not only support your body’s functions but also contribute to a sense of satiety, potentially reducing overall calorie intake.

While weight loss isn’t a universal solution for health issues and isn’t necessary for everyone, you might consider it as a path to feeling your healthiest. However, you must approach weight loss thoughtfully and responsibly.

Always consult with a healthcare professional before implementing major dietary or lifestyle changes. They can provide personalized advice and ensure that your weight loss journey aligns with your individual health needs and goals.

If you’ve decided to go on a weight loss journey, certain foods can be particularly beneficial. We’ve identified 6 specific foods for weight loss that may support your efforts effectively.

These foods typically offer a high nutritional value while being relatively low in calories, making them excellent choices for those looking to shed pounds healthily.

When you incorporate these foods into a balanced diet and combine them with regular physical activity, you will create a sustainable approach to weight management that supports your overall well-being.

What are the foods for weight loss?

Losing weight doesn’t have to mean depriving yourself. It can mean choosing the right foods that nourish your body while promoting fat loss.

1. Eggs

Eggs are rich in protein and healthy fats. Eating protein-rich foods like eggs can reduce appetite and keep you feeling fuller longer. Studies show that starting your day with eggs can lead to consuming fewer calories throughout the day. A large egg contains about 6 grams of protein and a mix of essential vitamins and minerals.

One reason eggs are great for weight loss is their ability to reduce the hunger hormone ghrelin. Additionally, the high-quality protein in eggs helps build muscle mass, which burns more calories even when you’re resting. Eggs are also low in calories, with about 70-80 calories per egg, making them an excellent choice for those trying to lose weight.

Best ways to enjoy eggs:

Boiled eggs for a snack or breakfast
Scrambled with vegetables
Poached on whole-grain toast

2. Leafy Greens

Leafy greens like spinach, kale, arugula, and Swiss chard are excellent for weight loss. They are low in calories and high in fibre, which helps keep you full without adding too many calories.

Fibre is essential for weight loss because it aids digestion and reduces the chances of overeating. These vegetables are also packed with nutrients, including vitamins A, C, and K, as well as antioxidants that promote overall health.

The high water content in leafy greens means you can eat large portions without increasing your calorie intake. This makes them ideal for salads, smoothies, or as a side dish. Additionally, the fibre in these greens slows digestion, stabilizing blood sugar levels and preventing hunger spikes.

Best ways to enjoy leafy greens:

Add spinach or kale to smoothies
Make a large salad with mixed greens
Sauté Swiss chard with garlic and olive oil

3. Salmon and Other Fatty Fish

Salmon, mackerel, and sardines are all rich in omega-3 fatty acids, which are beneficial for weight loss. These fatty acids help reduce inflammation, which can contribute to weight gain.

Salmon is also an excellent source of protein, keeping you full and satisfied for hours after a meal. High-protein foods like salmon increase your metabolic rate and help preserve muscle mass during weight loss.

Fatty fish are low in unhealthy fats but provide essential omega-3s that can improve heart health and reduce cravings. They are also rich in vitamin D, which plays a role in hormone regulation and fat storage.

Eating fish a few times a week can help support your weight loss goals while providing important nutrients for overall health.

Best ways to enjoy salmon:

Grill or bake salmon with herbs and lemon
Include sardines in salads
Add mackerel to whole-grain crackers for a snack

4. Greek Yogurt

Greek yoghurt is another great food for weight loss. It’s rich in protein, which makes you feel full and can help reduce calorie intake throughout the day. Greek yoghurt contains more protein than regular yoghurt because it’s strained, which also makes it thicker and creamier.

A typical serving of Greek yoghurt contains about 15-20 grams of protein, making it an excellent choice for a high-protein snack or breakfast.

Greek yoghurt is also packed with probiotics, which promote gut health. A healthy gut can support better digestion and improve the absorption of nutrients, which may aid in weight loss. Look for plain, unsweetened Greek yoghurt to avoid added sugars, which can increase calorie intake.

Best ways to enjoy Greek yoghurt:

Add fresh berries and chia seeds
Use it as a base for smoothies
Mix with cucumber and garlic for a healthy dip

5. Chia Seeds

Chia seeds are tiny but incredibly powerful for weight loss. They are packed with fibre, which helps you feel full and prevents overeating.

Just two tablespoons of chia seeds provide around 10 grams of fibre, making them one of the best sources of fibre available. Fiber expands in the stomach and slows digestion, which can reduce hunger and help control portions.

Chia seeds are also high in omega-3 fatty acids, which reduce inflammation and promote fat loss. These seeds absorb water and expand, creating a gel-like texture that can be added to smoothies, yoghurt, or oatmeal. Their ability to absorb liquid makes them a filling addition to meals without adding many calories.

Best ways to enjoy chia seeds:

Mix into oatmeal or yoghurt
Add to smoothies or protein shakes
Make chia pudding by soaking it in almond milk overnight

6. Avocados

Avocados are rich in healthy fats and can be a great addition to a weight-loss diet. They contain monounsaturated fats, which can reduce bad cholesterol and promote heart health.

These fats help keep you satisfied and reduce cravings, making it easier to control portion sizes. Avocados also contain a good amount of fibre, further aiding digestion and satiety.

A medium-sized avocado provides about 9 grams of fibre and essential nutrients like potassium, which can help reduce water retention and bloating.

Despite being higher in calories than other fruits, avocados can help with weight loss when eaten in moderation because they keep you feeling full and reduce the temptation to snack on unhealthy foods.

Best ways to enjoy avocados:

Spread on whole-grain toast with a sprinkle of salt and pepper
– Add to salads or smoothies for creaminess
– Make guacamole with lime, cilantro, and tomatoes

What foods help weight loss?

Eating fruits and vegetables can significantly aid weight loss efforts. These foods pack high amounts of fibre while containing relatively few calories. You can reduce your overall calorie intake without feeling deprived by replacing higher-calorie snacks with fruits and vegetables.

Health experts generally recommend aiming for a weight loss rate of about 1–2 pounds per week. This pace allows your body to adjust gradually and sustainably.

Losing weight at this rate typically ensures that you’re shedding fat rather than muscle mass or water weight. It also gives you time to develop and maintain healthier eating habits and lifestyle changes, increasing the likelihood of long-term success.

Remember, while fruits and vegetables play a crucial role in a balanced diet, combining their consumption with regular physical activity and overall calorie awareness yields the best results for weight loss. This approach helps you shed pounds and also improves your overall health and well-being.

What foods burn more belly fat?

A 2022 study involving 260 men and 200 women with type 2 diabetes found that following a high-fibre diet can help reduce body fat. Foods rich in fibre, such as chia seeds, whole grains, cruciferous vegetables, and legumes, were particularly beneficial in promoting fat loss.

However, no single food alone can trigger fat-burning in the body. The key to encouraging fat loss is consistently consuming fewer calories than your body needs, creating a calorie deficit that prompts fat burning.

What food burns the most weight?

High-protein foods are highly effective for weight loss. Lean meats, fish, legumes, and dairy products provide excellent sources of protein. However, to shed pounds, it’s essential to eat fewer calories than your body burns.

Many nutritious foods can help you achieve or maintain a healthy weight. These include whole foods like fish, lean meats, vegetables, fruits, nuts, seeds, and legumes.

Additional Tips for Weight Loss

Drink Plenty of Water

Drinking water before meals can help reduce calorie intake by making you feel fuller. It also aids digestion and boosts metabolism. Staying hydrated helps the body break down fat and prevents overeating.

Practice Portion Control

Even healthy foods can contribute to weight gain if eaten in excess. Controlling portion sizes ensures that you’re consuming the right amount of calories to meet your weight loss goals.

Stay Consistent

Weight loss takes time, and consistency is key. Choose whole, nutrient-dense foods and avoid processed high-calorie snacks. Maintaining a balanced diet and regular exercise will help you reach your goals.

Conclusion

Losing weight doesn’t mean you need to starve yourself. By incorporating nutrient-rich foods like eggs, leafy greens, fatty fish, Greek yoghurt, chia seeds, and avocados into your diet, you can nourish your body while promoting fat loss.

These foods help reduce hunger, boost metabolism, and provide the nutrients needed to support your weight-loss journey.

For more articles on food, check here.

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FOOD

3 Delicious Recipes For Making Akidi (Black Beans)

Published

2 weeks ago

December 8, 2024

Adaeze Okechi

3 Delicious Recipes for Making Akidi (Black Beans) | fab.ng

Akidi (black beans) recipes are a cornerstone of Enugu State’s culinary heritage, enjoyed widely across Nigeria and Africa. This versatile legume, rich in protein, fibre, and essential vitamins, makes it a nutritious staple in many homes.

Originating from Enugu, akidi holds a special place in traditional dishes, offering robust flavour and health benefits.

If you’re looking to expand your cooking repertoire, these three delicious akidi (black beans) recipes will elevate your meals.

Whether you’re an experienced chef or a kitchen novice, each akidi (black beans) recipe provides a unique taste experience.

Embrace the richness of Enugu’s culture and impress your family with these flavourful and nutritious dishes featuring the beloved black beans.

Recipe 1: Classic Akidi Soup

Ingredients:

1 cup dried black beans (akidi)
1 large onion, chopped
2 scotch bonnet peppers, chopped
2 tablespoons palm oil
1 teaspoon dried crayfish
1 teaspoon salt
1/2 teaspoon black pepper
1 stock cube
Water

Instructions:

Soak the beans: Rinse the black beans and soak them in water overnight.
Cook the beans: Drain the soaked beans and add them to a pot with fresh water. Bring to a boil, then reduce heat and simmer until the beans are tender.
Sauté the aromatics: Heat the palm oil in a separate pot. Add the chopped onion and scotch bonnet peppers, and sauté until fragrant.
Combine the ingredients: Add the sautéed ingredients to the pot of cooked beans. Stir in the dried crayfish, salt, black pepper, and stock cube.
Simmer and serve: Simmer the soup for an additional 10-15 minutes, or until the flavours are well combined. Serve hot.

Recipe 2: Akidi with Spinach and Plantain

Ingredients:

1 cup cooked black beans (akidi)
1 bunch spinach, chopped
2 ripe plantains, sliced
1 onion, chopped
2 cloves garlic, minced
1 teaspoon ginger, grated
1 teaspoon curry powder
1/2 teaspoon turmeric powder
Salt to taste
Vegetable oil

Instructions:

Heat the vegetable oil in a pot. Add the onion, garlic, and ginger, and sauté until fragrant.
Add the spinach: Add the chopped spinach to the pot and stir until wilted.
Combine the ingredients: Add the cooked black beans, curry powder, and turmeric powder to the pot. Stir to combine.
Fry the plantains: In a separate pan, fry the plantain slices until golden brown.
Serve: Serve the akidi and spinach mixture with the fried plantains.

Recipe 3: Akidi with Smoked Fish and Vegetables

Ingredients:

1 cup cooked black beans (akidi)
1 smoked fish, crumbled
1 large onion, chopped
2 carrots, diced
1 green bell pepper, diced
1 teaspoon thyme
1/2 teaspoon black pepper
Salt to taste
Vegetable oil

Instructions:

Heat the vegetable oil in a pot. Add the onion, carrots, and bell pepper, and sauté until softened.
Add the beans and smoked fish: Add the cooked black beans and crumbled smoked fish to the pot. Stir to combine.
Season and simmer: Season with thyme, black pepper, and salt. Simmer for 10-15 minutes, or until the flavours are well-combined.
Serve: Serve the akidi with smoked fish and vegetables hot with rice, yam, or bread.

These three akidi (black beans) recipes are just a starting point. Feel free to experiment with different ingredients and flavours to create your own unique dishes.

Remember, the key to a delicious akidi dish is to use high-quality ingredients and to cook slowly to allow the flavours to develop.

Whether you’re a seasoned cook or a novice in the kitchen, these akidi (black beans) recipes are a great way to enjoy this nutritious and flavourful legume.

For more articles on food recipes, visit here.

FOOD

5 Health Benefits Of Cooking With Garlic

Published

2 weeks ago

December 7, 2024

Adaeze Okechi

5 Health Benefits of Cooking With Garlic | fab.ng

Garlic is more than just a flavour enhancer; it offers numerous health benefits that have been celebrated for centuries. Incorporating garlic into your meals not only enriches the taste but also boosts your overall well-being.

Let’s explore five key health benefits of garlic, emphasising why this simple ingredient deserves a spot in your kitchen.

1. Boosts Heart Health

Garlic is renowned for its heart-protective properties. It helps lower blood pressure and reduces cholesterol levels, which are crucial factors in maintaining cardiovascular health.

Allicin, a compound found in garlic, relaxes blood vessels, improving blood flow and reducing the risk of heart disease.

Regular consumption of garlic may also prevent artery hardening, a condition known as atherosclerosis. Clearly, one of the primary health benefits of garlic is its contribution to a healthy heart.

2. Strengthens the Immune System

Garlic acts as a powerful immune booster. Its antibacterial, antiviral, and antifungal properties help the body fend off infections. Rich in antioxidants, garlic combats free radicals that can damage cells and contribute to illness.

Cooking with garlic regularly can support your immune system, making it more resilient against common colds and flu. This vital health benefit of garlic makes it a natural defence mechanism.

3. Improves Digestive Health

Garlic promotes healthy digestion by stimulating the production of digestive enzymes. Its antimicrobial properties can help balance gut flora, reducing harmful bacteria and promoting beneficial ones.

Additionally, garlic may reduce inflammation in the gut, alleviating symptoms of conditions like irritable bowel syndrome (IBS).

Including garlic in your diet can improve overall digestive function, emphasising another essential health benefit of garlic.

4. Enhances Bone Health

Surprisingly, garlic may also support strong bones. It contains minerals like calcium, manganese, and selenium, which are vital for bone density and strength.

Some studies suggest that garlic consumption can increase estrogen levels in women, potentially reducing the risk of osteoporosis.

This lesser-known health benefit of garlic highlights its role beyond the kitchen, contributing to long-term skeletal health.

5. Supports Detoxification

Garlic aids the body’s natural detoxification process by activating liver enzymes that help eliminate toxins. Its sulfur compounds enhance liver function, enabling the body to flush out heavy metals and harmful substances more efficiently.

Regularly cooking with garlic can provide a natural cleanse, supporting overall vitality. This detoxifying health benefit of garlic underscores its importance for maintaining internal balance.

Incorporating Garlic into Your Diet

Maximise these health benefits by adding garlic to soups, stir-fries, and sauces. Crush or chop it and let it sit for a few minutes before cooking to enhance its beneficial compounds.

Remember, the health benefits of garlic are most potent when it’s used fresh and minimally cooked.

Cooking with garlic not only elevates your culinary creations but also offers significant health advantages. Embrace this versatile ingredient and enjoy the multiple health benefits of garlic with every meal.

Would you like more articles or additional tips? Check here.

FOOD

How To Make Crispy Plantain Chips At Home

Published

3 weeks ago

December 1, 2024

Adaeze Okechi

Do you want to learn how to make plantain chips with the best recipe? Well, plantain chips are a popular snack in many parts of the world, especially in Africa and the Caribbean.

They are crispy and savoury and can be enjoyed on their own or with a variety of dips. Making plantain chips at home is a fun and easy process that allows you to control the ingredients and customise the flavour.

Now, if your answer to the first question above is “yes,” read on to learn how to make the best crispy plantain chips at home.

Ingredients for Plantain Chips Recipe

Ripe plantains
Vegetable oil for frying
Salt (to taste)
Optional seasonings: paprika, cayenne pepper, garlic powder, onion powder

Equipment Needed for Plantain Chips Recipe

Large pot or deep fryer
Cutting board
Knife
Paper towels

Recipe for Making Crispy Plantain Chips at Home

1. Prepare the Plantains:

Peel the ripe plantains. Ripe plantains have a yellow or brownish-yellow colour and are slightly soft.
Cut the plantains into thin, even slices. Aim for slices that are about 1/8 inch thick.

2. Soak the Plantain Slices:

To prevent the plantain slices from turning brown, soak them in a bowl of cold water with a splash of lemon juice or vinegar. This will help to neutralise the enzymes that cause browning.

3. Dry the Plantain Slices:

Remove the plantain slices from the water and pat them dry with paper towels.

4. Heat the Oil:

Heat the vegetable oil in a large pot or deep fryer to 350°F (175°C). You can test the oil temperature by dropping a small piece of plantain into the oil. If it sizzles immediately, the oil is ready.

5. Fry the Plantain Slices:

Working in small batches, carefully add the plantain slices to the hot oil. Fry them until they are golden brown and crispy. This should take about 2-3 minutes per batch.

6. Drain the Plantain Chips:

Remove the fried plantain chips from the oil using a slotted spoon and transfer them to a paper towel-lined plate to drain off excess oil.

7. Season the Plantain Chips:

While the plantain chips are still warm, sprinkle them with salt and any other desired seasonings.

8. Cool and Serve:

Let the plantain chips cool completely before storing them in an airtight container.

Tips for the Perfect Plantain Chips Recipe

Oil Temperature: Maintaining the correct oil temperature is crucial for achieving crispy plantain chips. If the oil is too hot, the chips will burn; if it’s too cold, they will be greasy.
Plantain Ripeness: Use ripe plantains for the best flavour and texture. Underripe plantains will be too hard and difficult to fry.
Drying the Plantain Slices: Make sure the plantain slices are completely dry before frying. Excess moisture can cause the oil to splatter and the chips to become soggy.
Batch Size: Fry the plantain chips in small batches to avoid overcrowding the pot and ensure even cooking.
Seasoning: Experiment with different seasonings to create unique flavours. Some popular options include chilli powder, cumin, and curry powder.

By following these simple steps and tips, you can easily make delicious and crispy plantain chips at home. This plantain chips recipe is a great way to enjoy a healthy and satisfying snack.

Click here to find more recipes to try.