From a psychological and cultural perspective, a healthier diet may be difficult to achieve for people with poor eating habits. This may be due to tastes acquired in childhood and preferences for sugary, salty and/or fatty foods. In the UK, the chief medical officer of the government recommended in December 2018 that sugar and salt be taxed to discourage consumption.
Since avocados are packed with nutrients and healthy fats that can stimulate weight loss, it’s no surprise that avocado oil acts in a similar fashion. When Penn State University researchers compared those who consumed monounsaturated-rich oils (like high-oleic canola oil or avocado oil) with those who consumed a flax-safflower oil blend, they found that those who used just three tablespoons of the monounsaturated-rich oil daily lost nearly two percent of their belly fat in just one month.
Yes, you can eat dark chocolate to lose weight. A study among women with normal weight obesity (or “skinny fat syndrome”) who ate a Mediterranean diet that included two servings of dark chocolate per day showed a substantial reduction in waist size than when on a cocoa-free meal plan. Researchers attribute dark chocolate’s weight loss abilities to flavonoids, heart-healthy compounds in the sweet treat that the scientists at Harvard say can reduce the risk of diabetes, heart disease, and mortality. Like nuts, dark chocolate has also been found to induce satiety. When reaching for chocolate, just make sure you choose a bar with at least 70 percent cacao. Anything less contains more belly-bloating sugar and a significantly reduced flavonoid content.
Though we singled out quinoa above, whole grains in general (we’re talking cereal, rice, pasta, and more) are conducive to weight loss, especially when they’re used in place of refined—white—grains. In fact, a study published in the American Journal of Clinical Nutrition found that substituting whole grains for refined grains in the diet increases calorie loss by reducing calories retained during digestion and speeding up metabolism. Unlike refined grains, whole grains are packed with satiating, heart-healthy fiber.
All beans are high in fiber, which is your friend when you're trying to lose weight because it helps you feel fuller longer, thus controlling hunger. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol and reducing risk of cardiovascular disease. Beans are fairly low in calories and deliver protein as well. Try them in homemade veggie burgers, soups and salads.
There are countless ways to enjoy the fruit (yes, technically it is one), but you can't beat the classic combination of whole-wheat toast with mashed avocado, lemon juice, and sunflower seeds. Sass also recommends whipping avocado into a smoothie, pureeing it with herbs and citrus juice to make a creamy salad dressing, or adding it to a veggie omelet.
Gluten, a mixture of proteins found in wheat and related grains including barley, rye, oat, and all their species and hybrids (such as spelt, kamut, and triticale), causes health problems for those with gluten-related disorders, including celiac disease, non-celiac gluten sensitivity, gluten ataxia, dermatitis herpetiformis, and wheat allergy. In these people, the gluten-free diet is the only available treatment.