Foods For Losing Weight
Dr. Willie T. Ong
(Tips from Doctors Willie and Liza Ong of ABS-CBN Salamat Dok, December 4, 2010)
We know that exercise and diet can help one lose weight. But did you know that there are certain foods that can help us lose weight easier and faster? If you are concerned about gaining weight, then try to eat more of these diet-friendly foods in moderate amounts:
1. Tofu.
Did you know that the protein in tofu can reduce one's appetite? According to researchers from the Louisiana State University, overweight people who ate tofu as an appetizer consumed less food afterward. For semi-vegetarians, soy products are an ideal substitutes for animal meat. They're high in protein and rich in calcium, iron, zinc, magnesium, B vitamins, omega-3 fatty acids and fiber. Hence, soy is good for the heart and bones.
2. Apple.
An apple a day keeps obesity away. According to scientists at Penn State, people who ate an apple before lunch took in an average of 187 fewer calories during their main meal. Since a medium-sized apple only has 80 calories, this can save you 107 calories per meal. The subjects also said they feel fuller afterward. Apples are an excellent source of pectin, which is a soluble fiber that can lower blood cholesterol and sugar levels. Pectin also binds with heavy metals like lead and mercury and helps the body eliminate these pollutants. According to researcher Dr. Julie Obbagy, the act of chewing an apple also makes you feel you're eating more.
3. Grapefruit (Suha in Filipino).
According to a Louisiana State University study, those who ate half a grapefruit three times a day lost an average of 4 pounds in 3 months. Another research done at the Nutrition and Metabolic Research Center at Scripps Clinic showed that eating half a grapefruit before each meal helped the subjects lose 3 pounds in 12 weeks. Although the exact mechanism is unclear, the researchers believe that the acidity in the grapefruit may help slow down digestion and make you feel fuller.
4. Eggs.
Eggs are excellent and filling breakfast foods. A study from the Journal of the American College of Nutrition revealed that people who ate eggs for breakfast were more satisfied and consumed fewer calories later in the day, when compared to those who ate a high carbohydrate meal. Another study shows that the protein in eggs may help prevent sudden surges in blood sugar. But what about the controversial egg yolk and its cholesterol? A large egg contains 75 calories, 6 grams of protein, and 212 mg cholesterol. According to the American Heart Association (AHA), healthy people can eat up to one egg a day.
5. Bananas.
In Japan, they have a banana diet that many people have vouched has helped them lose weight. In the Philippines, I met an exercise instructor who lost 50 pounds by eating a diet of bananas every day. A study from the Journal of Nutritional Biochemisty showed that bananas have anti-ulcer properties, acting like a natural antacid to the stomach. In the study, researchers identified the secret component in the banana, the flavonoid leucocyanidin. Aside from making you feel contented, bananas can protect against aspirin-induced gastritis and help repair the damaged mucous membrane lining of the stomach. Bananas also contain lots of potassium for the heart, and tryptophan to help elevate our mood. Diabetics may take bananas in moderation, just avoid the very sweet and overripe ones.
6. Vegetables and Salad.
In a research conducted at Penn State University, those who ate a salad before their main course consumed 12 percent less food afterward. The reason behind this is the large volume of the salad, which makes us feel satisfied. Another research published in the Journal of the American Dietetic Association showed that individuals who ate a bowl of salad daily had higher levels of the good anti-oxidants in their blood. In addition, vegetables are high in fiber, which helps you feel fuller for fewer calories.
(Salamat Dok at ABS-CBN Channel 2 airs every Saturday at 6:00 to 7:00 A.M. and Sundays at 7:30-8:30 A.M.)
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Live Longer Healthy Tips (From ABS-CBN Salamat Dok)by Kindguymd32,607 views
ehh paano magdiet habang nag-aaral pa ako..dba d maiiwasan ng mga magulang natin na kailangan kumain tayu ng kanin na marammi??
pazawayaustin27 1 year ago
We can choose healthier foods that will not make us fat. You can eat lots of vegetables and fruits like apple, pears and bananas. These foods have lower calories compared to fatty foods like meat, sweets, chocolate, desserts, butter and sugary drinks. By eating the right kinds of food, you can stay full and yet not gain weight. Thanks.
Kindguymd 1 year ago