Many people just don’t understand that losing weight will become automatic once you get on the right diet. Healthy foods, not the lack of food or skipping meals but just eating the right foods will give you new-found energy that you forgot you had. The energy to get moving again and that extra activity will burn more calories and the body fat will begin to melt away.
This won’t happen overnight, but changing your diet and eating healthy foods will have an almost immediate impact on the amount of energy you have every day. It only takes a couple of weeks at the most and you’ll feel the difference. The healthy diet has many more benefits like you won’t be getting sick anymore, you won’t have to take vitamin supplements. You’ll sleep better and get more sleep will help you lose weight. You can also save a lot of money by cutting out vitamin pills and other supplements and spend your money on fresh foods.
You can do a search “powerhouse fruit and vegetables” to get a complete list and more info but in short:
Watercress, Chinese cabbage, chard and beet greens are among the most nutrient-dense “powerhouse” vegetables, packing a huge dose of vitamins and minerals into every calorie. That’s important if you’re trying to lose weight because you still have to count calories.
At the same time, don’t expect to receive huge amounts of nutrition from raspberries, tangerines, garlic or onions, the findings suggest.
National nutrition guidelines emphasize consumption of powerhouse fruits and vegetables, which are strongly associated with reduced risk of chronic disease like cancer.
But until now, the study author noted, nutritional value of veggies hasn’t been ranked in a way that would show which best qualify as nutrient-dense powerhouse foods.
Higher-ranking foods in this study provide more nutrients per calories. The scores may help focus consumers on their daily energy needs, and how best to get the most nutrients from their foods. The rankings provide clarity on the nutrient quality of the different foods and may aid in the selection of more nutrient-dense items within the powerhouse group.
The study calculated the nutrition contained in 47 fruits and veggies, finding that all but six met the criteria as a powerhouse food.
Cruciferae and dark green leafy vegetables dominate the top 10. They are, in order, watercress, Chinese cabbage, chard and beet greens, followed by spinach, chicory, leaf lettuce, parsley, romaine lettuce and collard greens.
All the top vegetables contain high levels of B vitamins, vitamin C, vitamin K, iron, riboflavin, niacin and folate — nutrients that help protect people against cancer and heart disease, the researcher noted.
These have a lot of the B-vitamins and a lot of fiber in the leaves. If you think about plants, that’s where they store their nutrients. Those green leafy vegetables have a lot of minerals and vitamins and fiber in those leaves, and very few calories. These make the perfect food for dieters.
People who chop off the leafy part of vegetables such as celery, carrots or beets are actually cutting away some very good nutrients.
The six fruits and vegetables that didn’t make the list as powerhouse foods are raspberries, tangerines, cranberries, garlic, onions and blueberries. While all contain vitamins and minerals, they are not densely packed with important nutrients, the study said.
The full list is published June 5 in the journal Preventing Chronic Disease or you can find the list online.
Folks will get good nutrition from the powerhouse veggies whether they eat them raw or cook them, as long as they don’t boil them.
Fresh, you have 100 percent of the vitamins and minerals. When you cook it, you might lose a small percentage, but it’s not significant.
Boiling, however, can drain veggies of B-vitamins, vitamin C and other nutrients. Cooks who choose to boil spinach or collard greens should save the nutrient-rich water, either including a little with each serving or re-using the water in sauces or soups.
Vegetables are carbs and grains are carbs and carbs should be the biggest part of your diet with protein only about 20 or 25 percent of your diet. Grains need to be whole grain like some breads or oatmeal but the other carbs should come from veggies. Carbs can be the biggest problem with your diet. The wrong carbs will turn to fat almost instantly. Think about what you're eating and how long it takes you to lose fat.
Don't confuse losing weight with losing fat. Losing fat is all that counts. When you lose weight, 80 percent is muscle weight and 20 percent is fat. For every 10 pounds you lose only 2 pounds is body fat. You might say, so what it's still weight. Just losing weight will not take inches off your waist. Losing more fat than muscle will make you thinner and give you more energy.
Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.
If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans.
Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.
Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.
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