If you are trying to lose weight, avoid the frozen, prepared, and often expensive “diet” meals and instead hit up the real, whole foods sections of the grocery store. These foods can help you manage your weight without hunger, and offer numerous health benefits as well.
1 Kale. This dark green, leafy vegetable provides fiber, iron and calcium – and at about 35 calories per cup (raw and chopped), it is a low-calorie way to fill up. Choose organic when possible.
2 Lentils. High in protein, lentils can help prevent spikes in insulin levels that can cause your body to store excess fat.
3 Blueberries. A good source of antioxidants, blueberries have over 3.5 grams of fiber per cup, which can help to fill you up and keep your digestive system running smoothly.
4 Wild Alaskan salmon. An excellent source of omega-3 fatty acids, salmon can improve insulin sensitivity, which helps build muscle. The more muscle you have, the more calories your body burns. Sardines are another good omega-3 and protein-rich fish option.
5 Steel-cut oats. An excellent source of fiber, eating steel-cut oats is a good way to fill up and stay satisfied in the morning without a lot of calories.
6 Quinoa. A healthy alternative to white rice, quinoa can help curb hunger via its fiber and protein content.
7 Apples. A calorie-efficient way to curb hunger, apples contain antioxidants that may help prevent metabolic syndrome, a condition marked by excess belly fat.
8 Buckwheat pasta. Unlike regular white-flour pasta, buckwheat is high in fiber and contains protein, making it more satiating, so you eat less. Try soba noodles in place of spaghetti and cook them al dente.
9 Olive oil and avocados. Both contain heart healthy monounsaturated fats. Many people find that increasing their intake of healthy fats makes them feel fuller while keeping insulin – which helps conduct fat into the cells for storage – low and steady.
These tips are from Dr Weil’s Anti-inflammatory diet, and at menopause it is important to focus on healthy foods, and minimising oestrogen dominance.
Excess oestrogen is linked to more fat around the stomach, abdomen and thighs and bioidentical progesterone helps weight loss as it acts to support thyroid function, and acts as a diuretic to remove the excess fluid from the tissues. These articles give you more help to lose weight healthily: