If your reducing diet journey seems too difficult to accomplish, start with small steps. Make very small adjustments, one at a time, in what you eat. A simple, effective and very satisfying way of dieting to lose weight is by introducing zero calorie foods to your diet.
According to the Robert Wood Johnson Foundation and the US Health Foundation, the obesity rate in this country is expected to reach 44% in 2030, that only in a single country, imagine the great problem that this disease is. Obesity can be calculated by measuring a person's body mass index (BMI), a series derived from weight and height that provides a reliable indicator for inferring possible health problems. A BMI greater than 25 is considered overweight, and anything greater than 30 is considered obese, both of which are risk categories.
If you are obese, the ability to lose the weight necessary to drop to a healthy body mass index can seem like a daunting task. However, just cutting 2 to 5 kilos can go a long way towards improving your overall health, reducing your chances of developing diabetes and cardiovascular disease, and lowering health costs.
What are zero calorie foods?
A food is considered "no calories" when the calories burned through its consumption and digestion are less than or equal to the total calories in the food itself. Simply put, if a mushroom has only five calories, but your body uses 10 calories to digest it, it is a calorie-free food.
Such foods can not only help you lose weight, they can also help you save money. Most are quite cheap, especially if you buy them at a local farm or farmer’s market. Plus, eating these healthy foods can naturally boost your immune system, and over time your body is likely to reward itself with fewer doctor visits, which can be a huge money saver.
If you thought of your food plate as a pie chart, start adding some zero calorie foods inside. Over time work your way up to 30% to 50% of these foods in your meals and you will see drastic improvements to your health. This simple rule alone can limit your intake of fatty and caloric foods and helps you speed up the loss of that extra weight.
The best zero calorie foods
There are a wide range of fruits and vegetables that are zero calories, and by increasing your daily intake, you can start the path to better overall health.
Zero calorie fruits
Many fruits, including those listed, are excellent sources of dietary fiber that naturally help your body break down the sugars contained within the fruit itself. Because dietary fibers are more difficult for your body to digest than other food materials, they expend more energy in the digestion process, which in turn, means that more calories are burned.
All of these fruits are excellent sources of vitamin C, which promotes a healthy immune system and acts as an antioxidant, and a couple of them (grapefruits and apricots) are excellent sources of vitamin A, which improves vision and skin health. On the other hand, while these seven fruits are part of a healthy and balanced diet, citrus fruits provide an additional benefit, as they can help reduce the risk of stroke.
According to a study published in the medical journal, Stroke, a higher intake of flavonoids found in citrus fruits is correlated with a lower risk of ischemic stroke.
Of course, all fruits are good, but that doesn't mean they are all zero calories. For example, bananas, grapes, pears, figs and avocados all have more calories than the fruits mentioned above. However, don't stop eating them, as the nutrients they provide are all healthy for your heart. Just keep in mind that those with more fructose are going to put your calorie intake in a positive sense.
Zero calorie vegetables
Whether you eat them in a side dish, in a salad, or just as an appetizer, there are plenty of good reasons many health professionals encourage vegetables: they are low in calories, high in fiber and rich. in essential vitamins. Like fruits, all vegetables impart certain health benefits, so it's hard to go wrong with them. The following vegetables are all considered zero calories:
· Green leafy vegetables
· Red peppers
These six vitamin-rich veggies have massive amounts of vitamins A and C, and good levels of folate, which aids in cell growth and DNA synthesis and repair. They also contain potassium, which is an important electrolyte for efficient nerve transmission.
Surprisingly, celery carries a nice pack of vitamins. It is high in fiber, vitamins A and C, folic acid, potassium, manganese (an antioxidant that promotes a healthy nervous system, among many other health benefits), and vitamin K, which strengthens bones and blood clotting which is help in cases of injury. If you can afford a few calories, top it off with some peanut butter and you're done.
Aside from being a great topping on pizza, mushrooms are great in soups and salads. Their high level of vitamin D aids in the absorption of calcium from pizza cheese, and they also contain plenty of B-complex vitamins, which lighten your mood and give you energy and focus that lasts for hours after you've eaten.
Asparagus, green beans, broccoli, and cauliflower
These four vegetables are all excellent sources of vitamins A, C, and B. Asparagus contains several anti-inflammatory compounds that can help protect you from type 2 diabetes and heart disease. The magnesium and calcium in broccoli can help regulate blood pressure. Its glucoraphanin, which the body processes into the compound sulforaphane, is also a natural cancer fighter. Cauliflower has anti-oxidant and anti-inflammatory properties, and green beans are so high in calcium that they can meet your needs if you happen to be lactose intolerant.
Kelp, a form of seaweed, may be a strange food for many, but it is truly delicious when incorporated with other vegetables. It is used in soups, as a garnish, or even on its own. Kelp has a unique flavor, salty and fresh, with a texture similar to al dente linguine noodles. The Japanese make it simply with rice vinegar and sesame seeds.
Blanch for a few seconds in boiling salted water to reconstitute, and toss with raisins and sesame-miso dressing into a fresh salad. You can put maple syrup and oil on them, bake for about five minutes at 150 degrees C, and you have a crunchy fried seaweed sandwich.
You can find these algae in noodle and powder form in most Asian markets.
Zucchini and summer squash
The manganese in zucchini and squash helps the body process fats, carbohydrates, and glucose. Additionally, zucchini can help lower cholesterol and prevent prostate cancer in men with its phytonutrients. Crushed or pureed is best for colon, eye, and bone health.
Low calorie meal preparation
Now that you have your ingredients, here are some quick and easy ways to make these amazing zero calorie foods:
Steaming is a great way to cook vegetables with delicate flavors and still retain all the nutrients they can boil down. Steam some green beans, asparagus, broccoli, cauliflower, and add a few drops of lemon and raw salt (full-spectrum salt like Himalayan pink salt has huge health benefits). If you want to add an oriental touch to your dish, try steaming some broccoli and adding some white pepper, diced ginger, and garlic.
2. On the grill
Summer squash, zucchini, asparagus grilled or with a light coating of butter or extra virgin olive oil make a great addition to any cookout. Also, on an indoor electric grill for a great rainy-day meal.
3. Make a salad
Any of the vegetables mentioned above can be combined to make the perfect salad. You just threw together and you have an energetic lunch with a ton of needed nutrients. Mix in the leafy greens, tomatoes, carrots, and red bell pepper, and instead of a commercial dressing like ranch or thousand island, add a little olive oil (which contains healthy fats), raw salt, and black pepper or chili. , which is excellent for circulation and digestion. You can also add some natural sweetness with sliced apricots, strawberries, apples, or any of the other delicious fruits listed above.
Keep in mind that sodium chloride (common table salt) is processed to the point that it is completely devoid of nutrients. When seasoning your zero calorie meals, try using Himalayan pink salt, or any raw salt with a reddish-brown tinge. Its 84 trace elements including potassium, iron and calcium, offer enormous health benefits, such as strengthening your immune system, providing relief from water retention, pain, aiding in relaxation and deeper sleep.
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