Losing weight healthily is all about nourishing your body with the right foods while exercising regularly. With that said, we reached out to registered dietitians and other health experts for two go-to foods to eat each day to support a healthy gut, metabolism, and provide you with necessary energy on your weight loss journey. Read on for tips, suggestions and insight from Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements, and Lisa Richards, registered nutritionist and creator of The Candida Diet.
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Oatmeal / Overnight Oats:
Best dubs overnight oats and oatmeal to be an "incredibly unique breakfast food" as they are nutrient-dense when made with the right ingredients, and can be "very versatile in flavor, texture, and temperature." Starting your day with oats, she says, is a "great way to set the tone for the rest of your food choices." The fiber in oats helps to "keep you feel full and satisfied while also preventing glucose spikes or crashes," Best notes, which are known to cause overeating and weight gain.
Richards agrees, and adds that overnight oats can be a "great food to integrate" into a weight loss diet plan. "The fiber content will increase satiety and help to prevent overeating and indulging in junk foods," she reiterates. The type of fiber in oats also works as a prebiotic, Richards says, which will "feed the good bacteria to improve gut health, which is beneficial for weight and overall wellness." Milled flaxseed can be easily added to overnight oat recipes to improve its metabolism-boosting qualities, Richards recommends.
"The fiber and omega-3 fatty acids are nutrients that are thought to improve metabolism by reducing one's risk of metabolic syndrome," Richards explains. Adding ginger to an overnight oats recipe, she advises, could also increase metabolism by "boosting the body's internal temperature." Operating at a higher temperature can increase the amount of calories the body must burn to function optimally, so Richards says that this ingredient can "also improve lipid profiles along with glucose."
Bananas
Best explains that fruits "high in fiber can improve your digestion," and if your goal is to lose fat, it is important to “take in more of the nutrients that bananas have to offer as well,” such as potassium and vitamin C. The fiber in bananas, she points out, will “keep you feeling full for longer after meals,” which will cut down on snacking. The fiber in bananas also improves digestion by “adding bulk to your stool and keeping your bowel movements regular,” she adds.
These characteristics prevent bloating and added weight on the scale. “This nutrient also acts as a prebiotic to feed the good gut bacteria and keep the gut healthy and in balance,” she continues. Richards agrees, and concludes that bananas are "rich in potassium which helps to regulate sodium and prevent water retention." Noted!
