Being overweight significantly increases the chances of becoming obese, which can result in several health issues like diabetes, hypertension, cardiovascular problems, cancers, gastrointestinal issues, and liver disorders. Getting fit is crucial if you’re looking to avoid these health complications. Most of us working on our weight management goals can relate to the struggles of staying in shape but often find ourselves at the crossroads when choosing between what to eat.
No need to fear; we got you covered. In today’s post, we have some excellent foods you can binge on without worrying about gaining weight! Let’s get started!
#1 FIRST ON OUR LIST IS WATERMELON.
Watermelon is over 90% water and extremely low in calories, making it a popular snack for weight management because it is an appetite suppressant. Watermelon is also known for boosting your fat metabolism, which aids in processing extra fats in your body, helping you burn them swiftly. Besides aiding in weight management, watermelon is abundant in various nutrients, including vitamins A and C, which promote eye and skin health.
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Lycopene, an organic compound, and antioxidant, is found in watermelons and helps prevent heart disease and cancer. Watermelon also increases your insulin sensitivity. Insulin is a hormone produced by the pancreas that regulates the sugar in your bloodstream and is an essential factor in energy metabolism. And if you are a big fan of desserts and sugary treats, watermelon is an excellent choice when replacing less healthy desserts like ice cream and brownies. Go ahead! Try blending watermelon into a smoothie or mixing it into a salad or salsa for some zest, and if you’re looking for something a little more refreshing, try making watermelon ice cream!
#2 ARE YOU LOOKING FOR A HEALTHY SPREAD FOR YOUR TOAST? TRY PEANUT BUTTER!
Hearing the word “Butter” may turn you off because it’s a known food for weight gain. But don’t worry; peanut butter is not the same as dairy butter; it is a food paste made from ground, dry-roasted peanuts and oils that can help you lose weight. This is because peanut butter suppresses hunger and increases satiety levels due to being rich in protein, an essential nutrient that induces a sense of fullness. But how exactly does protein affect your satiety levels? Well, our brain processes information and sends signals throughout the body about hunger and fullness. It does this by ordering the release of two types of hormones.
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Type 1 tells you that you’re full and there is no need to eat more.
Type 2 tells you you are hungry, and there is still space left to squeeze in some food, so you should keep eating.
Studies have shown that a high protein intake can raise your satiety levels by increasing the type 1 hormone and decreasing type 2. If your body thinks it’s full, you’ll eat within your food requirements. Peanut butter is also a great pick when you want to restore your muscle mass. Weight loss is not always equal to fat loss. You are likely to lose some muscle when you shed weight. But no worries, peanut butter to rescue. Its high protein content will help you regain that muscle and also aid in keeping up your fat-burning metabolism.
#3 WANT TO ADD A NUTTY FLAVOR TO YOUR SNACKS? TRY FLAX SEEDS!
Flax seeds are a great addition to your recipes and can help with weight loss, whether blended in a smoothie, part of your pancake batter, or added to your overnight oats. They upscale the taste and texture of any recipe. Flax seeds are excellent for your gut because they are 35% fiber, which your digestive tract loves. This is because your gut has a microbiome that houses various bacteria. These gut bacteria help process the food that passes through your gastrointestinal tract and aid digestion. Fiber makes it easy for your food to move through your tract and acts as a prebiotic that provides your gut bacteria with vital nutrients which stimulate and increase their activity. Essentially including more fiber in your diet helps you improve your gut function.
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Also, when broken down into simpler forms, fiber gets converted into short-chain fatty acids, a type of fat that helps reduce belly fat. Flax seeds are also high in nutritional value. They contain a good share of omega-3 fatty acids, called alpha-linolenic acid (ALA), that are excellent for your heart health. These seeds also boast 75-800 times more lignans than other plant foods. Lignans are plant compounds known for their cancer-fighting properties.
#4 MOVING ON, HOW ABOUT TRYING SOME TASTY AND JUICY STRAWBERRIES?
Strawberries are a nutrient-rich snack containing calcium, phosphorus, magnesium, vitamin C, and folates, which are essential for numerous health benefits; Strawberries contain 91% water and are low in calories, which makes them a perfect fit for your weight management regime. Studies have shown that increasing your water intake is beneficial for weight loss for two reasons.
First, water increases your satiety levels and makes you feel full for longer.
Secondly, it increases lipolysis. Lipolysis is a metabolic process by which your body breaks down fats.
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Increasing your water intake can help you target the stored fats in your body, especially your abdomen, hips, thighs, and buttocks, all of which are the major extra-fat-holding areas that show weight gain. Don’t forget; strawberries are excellent sources of fiber. Fiber helps you increase your satiety levels which leads to weight loss. They also promote regular and smooth bowel functioning. So, if you feel like snacking, it’s time to ditch your unhealthy snacks, like donuts, cupcakes, and chips, and reach for that box full of strawberries.
#5 LOOKING FOR A HEALTHY GOODIE FOR YOUR "NETFLIX AND CHILL" PLANS? PREPARE SOME POPCORN!
It may come as a surprise to you, but it is true. Popcorn is a binge-worthy snack that won’t make you gain weight. And no, this doesn’t hold for the butter or caramel-flavored ones; we are talking about plain air-popped popcorn. Studies have shown that plain popcorn is a better snacking option than those fat-loaded potato chips you love. They increase your satiety levels and help you achieve your weight goals efficiently.
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Popcorns are corn kernels that are often classified under the whole grain category. Unlike refined grains, whole grains retain their nutritional benefits and are rich in fiber, protein, essential vitamins, and minerals, low in fat and sugar, and contain no cholesterol. They also help reduce the risk of developing hypertension, diabetes, and cardiovascular problems and, most importantly, aid you in weight loss. Snack foods contribute to approximately one-fourth of a U.S. adult’s total energy intake, and something that makes up most of your energy requirements should be chosen wisely. If you’re thinking of switching to snacking on popcorn rather than chips, remember to go for the air-popped variety with no butter or additive toppings.
#6 NOW, LET'S TALK ABOUT VEGETABLES AS BINGE-WORTHY FOOD.
When you were little, you probably never seriously listened to that “Eat Your Greens” scolding, but it’s time to revisit that thought. As it turns out, nothing can beat the wide-ranging health benefits of veggies. They are nutrient-dense and loaded with fiber and water, which can elevate your satiety levels and help you avoid overeating. A vegetable-rich diet prevents diabetes, hypertension, cardiovascular issues, brain disease, liver problems, gastrointestinal disorders, kidney diseases, and cancers. Vegetables are brimming with antioxidants that help fight free radicals that cause oxidative stress. Your body requires free radicals for various cellular roles, but when these radicals exceed their limits, your cell tissue will break down, causing damage to your DNA.
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Studies have also shown that oxidative stress can increase the deposition of fats in your adipose tissue, a connective tissue that extends throughout your body. This deposition can lead to weight gain and further induce obesity if ignored. Vegetables don’t have to be boring. There are many recipes to choose from; you just need to open your mind and try out some tasty recipes best fitted to your preferences. Add spinach, chickpeas, cauliflower, beets, green peas, and sweet potatoes to your grocery list, and get cooking! Why not try a veggie and hummus sandwich, pea and spinach carbonara, roasted cauliflower and curry soup, or sheet-pan roasted vegetables? Take your pick!
By making small amendments to your snacking habits and ensuring a healthy diet that includes fruits, vegetables, and grains, you’ll be on your way to reaching your weight loss goals. Still, feel like there's more to learn about weight loss? Why not check out: Top 18 Fat Burning Foods For Women Or 17 Best Weight Loss Foods For Men You'll Want To Eat Every Day Go ahead! Click one, or better yet, read both. Which snacks caught your attention? Let us know in the comments below!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.