In my own successful weight loss journey from a size 22 to a size 8, I discovered that some foods helped me succeed more than others.
The following are my top 3 weight loss superhero foods. Best of all, the foods are easy to remember because they rhyme!
1. Greens
After the Lord created mankind, the second instruction He gave them concerned what they were to eat:
"And God said, “See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food (Genesis 1:29)."
Who knows better about how their creation functions than the One who designed them?
Many years ago, I read an article that discussed how the lack of dietary Omega 3 fats can contribute to weight gain. Omega 3 fats originate in leafy greens - the part of the plant with the highest metabolism. The leaves are flexible, pliable, and can easily capture sunlight to convert it into sugars for energy.
Fish have a lot of Omega 3 fats because they eat green plants in the ocean. Fish need to be flexible because they are on the move all day!
In a similar way, I believe that eating greens help to keep our body's cell membranes flexible - unlike the type of fats that makes them hard and stiff. Unfortunately, that second type of fat is found in most processed foods at the grocery store and in fast foods.
Think about it: Those types of fats (Omega 6s) are made for storage! They do not break down easily and are designed to stick around.
Is it any wonder that you would have a hard time releasing fat from your body if you eat a lot of processed and fast foods?
For my greens, I eat a lot of kale, turnips, and collards. I prepare most of my cooked greens with low sodium chicken broth, lots of onion and garlic, olive oil, a tablespoon of brown sugar, with a splash of lemon juice and any herbs I feel like adding on that particular day.
I also eat a variety of salads, being mindful of the dressings since many commercial dressings are loaded with salt and fat. Those type of dressings can cancel out the good the greens do so choose your dressings wisely. Better yet, make your own with apple cider vinegar, olive oil, lemon juice, and the herbs of your choice.
Delicious!
2. Beans
If I had to pick one of these as my #1 secret weapon out of the three, then beans would be my choice along with their close companions, peas, and lentils. These powerhouse sources of plant-based protein and fiber help me feel fuller on fewer calories and increase my emotional stability.
After all, I'm not at the mercy of any blood sugar highs and crashes like I used to be, which could make me irritable and moody.
I eat a source of beans, peas, or lentils almost every day because my personal goal is to eat 40 grams of fiber daily. That's a lot of fiber, but that's what works for me. The current recommendation is 25 - 30 grams for most adults.
Choose the fiber amount that works best for you. Whatever amount you choose, increase your amount of fiber gradually, otherwise you and others around you may be sorry! And yes, there are ways to eat beans without the "musical" side effects!
3. Lean Protein
Protein is our bodies' major building block. Because I strength train to stay mobile as I age, I want to ensure that I supply enough protein in my eating pattern for repair and rebuilding my muscles.
So I strive to eat lean protein with every meal and snack, which includes beans, peas, lentils or animal sources such as fish (my priority for animal protein), turkey, chicken, and eggs.
My daily goal is to eat a minimum of 80 grams of protein. As I mentioned previously, that's why I eat beans, peas or lentils just about every day - because it makes it easier for me to meet my 80 protein/40 fiber goal.
Here's one final great thing about protein: When you eat it, only 80% of the calories are available for the body’s use because the other 20% were burned off in processing for digestion!
There you have it. These foods are my weight loss superhero foods. I've structured my daily eating pattern to prioritize these food types and work anything else I eat around them.
As with any dietary advice, it's best to pay attention to how the food you eat makes you feel. Each of us has different food tolerances and preferences, so you need to discover what works best for you.
You want an eating pattern that keeps you healthy and energetic so that you can better fulfill your God-given purpose!
Be blessed in health, healing, and wholeness,
Kimberly Taylor
Author/Christian Life Coach of the Take Back Your Temple program
P.S. When it comes to weight loss, do you often know what you should do but have a hard time doing it? You are not alone! I struggled with this issue on my own weight loss journey, but I discovered that "Nothing is different until you think differently."
In the Take Back Your Temple program, you will learn how to think differently through Biblical keys that help you overcome obstacles. You'll discover how to win the Spiritual and mental battle that often causes us to become inconsistent and get off-track on our weight loss journey.
This is must-have information if you are tired of dieting and are ready to succeed permanently.
Click here to learn more about the Take Back Your Temple program