Summertime is here and so is bathing suit season! The key to successful weight loss is to load up your fridge and cupboards with the food items that will make your weight loss process easier and quicker. To achieve your bathing suit body this year and reach your goal weight fast, keep these foods on hand to tame your sweet tooth and fill you up while enabling the pounds to melt off.
In addition to the foods outlined below, visit our Metabolic Booster Plan for a quick and effective weight loss plan that offers delicious meals, personalized exercise programs and safe and effective supplements. Alternatively, visit the Continuum Weight Loss Plan which offers a more gradual approach to losing weight and feeling great.
Lowfat cottage cheese
Lowfat cottage cheese is a weight loss seeker’s best friend! Loaded with calcium and high in protein, cottage cheese can be eaten with fruit and whole grain granola for a quick and filling breakfast. One cup of lowfat cottage cheese contains the following:
42 grams of protein (86%)
7 grams of carbohydrate (14%)
0 grams of fat (0%)
Having a sweet craving? Instead of turning to refined sugars or flours, turn to your freezer! Simply purchase popsicle makers from your local grocery store and make popsicles from your favorite natural juice diluted by half with water. Filled with cancer-fighting elements, white or red grape juice popsicles are an excellent treat and low in calories (approximately 30 calories per popsicle).
All fruits are known for their health benefits, but blueberries top the charts. According to the US Department of Agriculture Analyses, blueberries have 40% more antioxidant capacity than strawberries. Blueberries are high in vitamin C and can help strengthen the immune system. This delicious berry has also shown other health benefits such as improving eyesight and circulation, acting as a natural diuretic, enhancing blood flow and helping to alleviate symptoms of rheumatoid arthritis. Most berries also have a low glycemic index rating and therefore do not trigger fat storage. Blueberries can be frozen for future use, but do not wash them before freezing. Use blueberries to make jams, in salads, in pancakes or muffins or alone as a sweet, scrumptious snack.
Protein powder is a must to keep in your cupboard to instantly bump up the protein of any meal or snack. One scoop of protein powder offers approximately 20 to 25 grams of protein. Protein powders are most widely available in soy or whey isolate form and can be added to any morning drink, shake or oatmeal—you can even bake with it. Whey protein is one of the highest quality proteins available. In addition to being beneficial for weight loss, studies show that whey protein has positive effects on cardiovascular health, immune support, satiety and muscle repair.
Iced green tea
Instead of drinking prepared iced tea that is often loaded with sugar or aspartame, make your own iced green tea for a delicious fat-busting beverage. In addition to green tea’s antioxidant properties, it has also demonstrated metabolic boosting and fat mobilizing effects. In fact, a study in the American Journal of Clinical Nutrition demonstrated green tea’s effect at increasing a process called thermogenesis—the body’s rate of burning calories in the body. Studies show that drinking approximately three or four cups per day is effective at producing the metabolic-boosting and fat-burning effects.
To make your own iced green tea, soak five to seven green tea bags in a pitcher of water for 20 minutes. Remove the tea bags, add lemon and a small amount of sugar, splenda or stevia for sweetness. Add mint leaves if desired. Serve and enjoy!
High protein spelt muffins
If baking, why not try adding whole grain flour, such as spelt or kamut, and protein powder to your recipe? By doing so, you will increase the fiber and protein content and thereby lower the glycemic index rating of the muffins.
Combine the following in a blender:
¼ cup butter
½ cup raw sugar
1 tsp vanilla
3 ripe bananas, mashed
In a bowl, mix:
1½ cup whole grain spelt flour
2 tsp baking powder
1 tsp baking soda
½ cup soymilk
½ cup protein powder
Combine both mixtures and mix well. Add chopped walnuts if desired. Bake at 350 degrees for 15 to 20 minutes. Note: Each muffin offers approximately 8 to 10 grams of protein, depending on size of muffin tin.
Omega-3 eggs or egg whites
Omega-3 eggs are similar in look and taste as normal eggs. The difference lies in the fact that omega-3 eggs are produced by chickens that have been fed with alfalfa, corn, soybean and flaxseed. Flaxseed is an excellent source of omega-3 essential fat which has been shown to be beneficial to human health. In fact, an average sized omega-3 egg contains approximately 320 mg of omega-3, while a regular egg contains approximately 63 mg. Omega-3 essential fat is known to help prevent and reverse heart disease, reduce inflammatory response, nourish dry skin and hair and repair brittle nails.
Egg whites contain most of the protein in an egg, while the yolk contains a majority of the fat. Eggs are a quick and easy addition to any meal in the form of omelets, crepes or quiche. They can also be scrambled, poached or fried for breakfast. A good way to get more protein into your diet is to add pasteurized egg whites to a morning shake.
With BBQ season in full swing, it’s nice to have healthier options to turn to. With today’s advancement in food technology, the taste and texture of veggie burgers has come a long way! Low in fat and high in protein (and now available at most fast-food outlets), veggie burgers are perfect to store in your freezer and eat whenever desired.