Energy and weight loss go hand-in-hand. Think about it: When you’re full of energy, you’re going to crush it at the gym and see results. So why not eat foods that will boost energy AND weight loss? Women’s Health asked Amanda Bontempo, M.S., R.D., an ambulatory oncology dietitian at New York University Langone Medical Center, to explain which foods boost your mojo while helping you drop pounds. Read on to get a little taste of this double-duty heaven.
1. Beans: Legumes like black beans and lentils are packed with resistant starches. “They’re a special kind of fiber that act as prebiotics to promote healthy gut bacteria and boost energy,” says Bontempo. They slowly release protein and energy, keeping you full to promote weight loss. “When cooking legumes, include some kind of high vitamin C food item such as citrus or tomato to increase iron absorption,” recommends Bontempo.
2. Oats: As a whole grain, oats are free of the refining process that can tank the health benefits of other grains. “Oats have soluble fiber, which means they absorb water, cholesterol, and help you avoid a sluggish immune system,” says Bontempo. Besides filling you up, that soluble fiber helps regulate your blood glucose levels, delivering a steady stream of energy, rather than spikes and crashes. “Seek out steel-cut and rolled oats over instant varieties to avoid craving-inducing added sugars,” says Bontempo. “Pair them with a topping of chopped nuts or Greek yogurt for added protein and longer-lasting satiety.”
3. Sweet potatoes, yams and winter squash: Bring on the delicious seasonal options! Rather than shedding their skin, use it to your benefit. “Other than butternut, kabocha, and spaghetti squash, you can eat the skin,” says Bontempo. “It provides added nutrients. Plus, the fiber in these starchy vegetables will give you a slow and steady increase in energy.” Complex carbohydrates work to keep you full and promote portion control.
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