Are you trying to lose weight while simultaneously boosting your immune system? If so, this article contains several foods you should try.
When people want to lose weight, they tend to hyper-focus on eating less, neglecting the body’s nutritional needs. However, if you draft up a healthy diet plan, you will notice that many foods will help you lose weight and build your immune system to improve your overall health.
With that said, this article contains some nutrient-dense foods you should consider adding to your diet.
Yogurt
Yogurt is an excellent source of protein. To be specific, 12 grams of yogurt contains 8 ounces of protein. Yogurt gives the body enough protein and keeps you fuller for longer, preventing you from snacking on nutrition-less foods that promote weight gain.
Additionally, yogurt contains probiotics which aid in strengthening your immune system. The probiotics in question include magnesium and zinc. According to a research, probiotics help prevent inflammation, colds, flu, and so forth.
Garlic
Almost every household uses garlic to cook because it adds flavor and aroma to food. Many people don’t know that garlic has other benefits, such as reducing cholesterol, regulating blood pressure, curing colds, etc.
When the surface area of garlic is compromised by cutting, chewing, or crashing, it releases sulfur compounds that are rich in nutrients such as manganese, selenium, and vitamin C. The best part about all the nutrients mentioned earlier is they contain few calories.
Also, studies show that garlic contains properties that help reduce the bad cholesterol in your body, aiding weight loss.
Eggs
Contrary to popular opinion, eggs are an excellent food option for those trying to lose weight. It is because eggs are full of protein and fiber, which is nutritious and makes you feel full for an extended period. For maximum results, regulate the number of eggs you take and how you cook them to prevent too much cholesterol. For example, boiled eggs are better than fried eggs.
Additionally, eggs contain Vitamin A, B12, and Selenium which play a huge part in helping you boost your immune system and avoid heart disease.
Fish
Fish is an excellent source of protein. For perspective, one slab of salmon contains all the necessary proteins needed for your body to create new cells and repair damaged ones. Also, you will feel fuller for longer.
Aside from that, fish contains omega-3 oils that have many benefits, such as strengthening your immunity, helping your mental health, and repairing your eyesight. The best part is, if you can’t afford to buy fish, you can substitute it with fish oil as per the dosage requirements given by your doctor.
Cruciferous Vegetables
If you’re keen, you will realize that all diets aimed at helping you lose weight contain a decent amount of cruciferous vegetables such as broccoli, cabbage, and kale. It is because they have lots of fiber and nutrients, which help you feel fuller for longer, averting the need for constant snacking.
Like all vegetables, cruciferous veggies contain essential vitamins to help strengthen your immunity. The aforementioned was confirmed by a study conducted by UCLA researchers who found that a chemical found in cruciferous vegetables becomes enzymes that help combat free radicals that otherwise cause diseases.
Dark Chocolate
If you want to lose weight but prefer sugary snacks, include dark chocolate in your diet. It contains an immense amount of cocoa which, if eaten in moderation, will provide your body with antioxidants and minerals that help boost your immune system and prevent diseases.
Dark chocolate contains monounsaturated fatty acids that fasten your metabolism, aiding weight loss. If research is anything to go by, people who have a bar or two of dark chocolate feel their cravings reduce by 20% in under ten minutes. For that reason, dark chocolate helps you pace your meals when dieting.
Beans
Beans are ideal if you want a low-calorie and low-fat protein to add to your diet. Not only does it contain lots of fiber which adds density to your food, but it also digests slowly. Hence you won’t need to eat or snack often. Therefore, people who include beans tend to lose weight faster.
A healthy serving of beans will provide your body with nutrients such as magnesium, potassium, and fiber that help improve overall health. The nutrients will help build new cells, including those of your immune system.
Chia Seeds
Chia seeds appear to have a lot of carbohydrates, but up to 80% of chia seeds are fiber, which is an excellent ingredient for helping you feel full, with good nutritional value. Also, these seeds contain Omega 3 fatty acids, which help prevent inflammation and boost your immune system.
Therefore, chia seeds are a great option if you are looking for a nutrient-dense snack. You can eat the seeds or add them to your fruit smoothies and yogurt bowl.
Apples
Apples contain a lot of starch and fiber, which are great for anyone on a weight loss plan as you will feel hungry less often. In addition to helping you lose weight, apples also improve your gut and brain health, preventing diseases like cancer.
Nutritionists advise you to eat apple skins because they contain quercetin, a plant flavor that helps prevent inflammation and boost your immune system.
Nuts
Taking a controlled amount of nuts is an excellent addition to losing weight. They are quite satisfying thanks to their high protein and fat content, making them a perfect snack.
For perspective, a quarter cup of nuts contains at least 200 calories, less than most snacks. Nuts such as Pistachio help your body fight harmful radicals meaning your immune system has less work.
Conclusion
It’s important to accompany your workouts with a healthy and nutritious diet when trying to lose weight. Fill your diet with foods that are not only nutritious but keep you satisfied for longer, keeping cravings at bay.
This article contains several foods for your consideration. So, explore the different options and find what works for you. In addition, keep an open mind on foods you have never eaten.
