Covid-19 has tied our eyes to our laptop screens, our butts to the sofas, and our hands to chip bags. Pizza delivery has become an at least weekly activity, and that occasional bottle of wine also appeared more frequently. Let’s not beat around the bush; Corona made us gain weight. Ok, not Covid-19 itself, but the restrictions around it. More time at home. Boredom and the need for rewards and something fun happening (gosh, the excitement I get opening my fridge every five minutes to see what might have appeared in there – you can’t imagine!) Plus, above all closed gyms, closed ski stations, closed everything.
It’s time to look into our shopping baskets now and figure out some stuff. No, I’m not speaking about diets, but about healthy foods that make losing those extra Corona-pounds easier. Also, just to be clear, there isn’t such a thing as one food that you can eat all day while keeping on eating Pizza, making you lose weight. Of course, if you eat apples all day and nothing else, you’ll lose weight. That sounds like a terrible idea, though. Therefore, the 10 foods below help you lose weight by making your meals more healthy and more nutritious. Some might even curb up your metabolism, but don’t forget to always eat balanced!
1. Legumes
Legumes, such as beans, chickpeas, and lentils, are high in fiber and protein. Not only do they taste delicious, but they are also great substitutes for pasta or white rice, or even for meat in a stew. What I particularly love about legumes is their texture. If you cook them for a bit shorter than what the package says, they get that lovely crunch. If you cook them slightly longer, you can mash them into a purée, make koftas from them, or other kinds of patties. They’re great as dips, in soups, and salads.
2. Avocado
Yes, an avocado has as much fat as a chocolate bar, but it’s healthy fats, and eating an avocado saturates your hunger. Besides, their water content is high, and they provide you with fibers. Avocados are great in salads, paired with other for example, roasted veggies, in wraps, as creams for a pasta sauce (blitz it up with some lemon, salt & pepper and mix with your spaghetti), as a cold soup and as guacamole.
3. Chili
Chili reduces appetite and apparently also helps burning fat due to the capsaicin it contains. Some studies show that it speeds up your metabolism. Moreover, it reduces your need for adding salt to your food, which isn’t very healthy when used in too high quantities.
4. Grapefruits
Grapefruits are very rich in antioxidants and fiber, which has many health benefits, such as lowering the risk of heart diseases. Also, eating grapefruits in the morning makes you feel full quicker, due to the high water content in the fruit and therefore you eat less afterward. They’re great eaten by themselves, but also in porridge, with yogurt, or in your morning muesli.
5. Cauliflower, Broccoli & Brussels Sprouts
These Cruciferous vegetables are very high in fiber and can be eaten raw in thin slices, boiled, steamed, charred, roasted. They make a great meal with some whole grains and a nice yogurt sauce on the side, but are also great as a side dish alternative to pasta or white rice. They’re a great benefit to your health and provide you with plenty of nutrients and some vitamins.
6. Fermented foods
My favourite. Kefir, sauerkraut, kimchi, lacto fermented beets, carrots, or cauliflower, all these are healthy for your gut. They help your digestion to go smooth and also support immunity; Sauerkraut has tons of vitamin C. Besides that, they’re high in fiber and low in calories. Ferment some veggies yourself and add some to every other meal. They’re also delicious as a snack.
7. Apple Cider Vinegar
Adding some apple cider vinegar to a dressing has health benefits because it’s also fermented. Drinking a tablespoon diluted in some hot water in the morning apparently decreases blood sugar levels and curbs your appetite. Also, it has antimicrobial and antioxidant effects and is said to reduce cholesterol levels.
8. Salmon and fatty fish
The omega-3 fat in salmon and sardines, for example, controls your appetite, is healthy, and makes you eat less. It’s high in protein and therefore adds to a balanced diet. The metabolic rate increases too and therefore, in the long run, you might lose weight if you incorporate salmon in a balanced diet.
9. Whole grains
Farro (or Emmer), spelt, rye, kamut, brown rice. All these are whole grains that aren’t processed and carry many minerals, proteins, and fiber. It’s a win-win. Whole grains are healthy and make you feel fuller than processed food does. Hence you eat less, too. As legumes, they’re a great addition to all kinds of meals, soups or salads.
10. Almonds
Almonds have a high amount of protein and also lower bad cholesterol levels. At the same time, they’re low in carbs. Snacking a handful of almonds when you’re hungry makes you feel saturated and less likely to grab that chocolate bar. Add almonds to smoothies, porridge, salads, or eat them just like that.
