Did someone bet you to lose weight in eight weeks? Perhaps, you want to challenge yourself and, now, you've decided to drop a significant amount of weight for the same duration. But, it doesn't mean you have to starve yourself for the next two months. So, here's a list of food to eat while you're on an 8 week weight loss challenge.
Eggs
Your 8 week weight loss challenge may start with one breakfast, and that meal might not be complete without an egg or two.
Eggs are quite popular in many households, especially for breakfasts. They contain high amounts of protein, which help you stay fuller for longer periods. And, did you know that the components of this particular food option may also help promote weight loss?
In one study published in the Department of Nutritional Sciences at the University of Connecticut, researchers put together data concerning the diet habits of 21 men. The investigation compared the men's bodies after eating eggs or bagels for breakfast for satiation. The investigators of the study measured the participants' blood sugar, ghrelin, and insulin levels after eating these particular food options.
The researchers revealed that the men who ate an egg for breakfast consumed less food for the next meal as compared to the participants who ate bagels. Also, men who ate eggs were less hungry and felt more satisfied for the next three hours compared to those who had bagels.
Hence, eating eggs for breakfast can help prevent cravings. This way, you can stay away from food that may otherwise ruin your weight loss efforts.
Beans
Beans aren't only delicious, but they're also rich in dietary fiber content. Fiber can be your best friend when you're trying to lose weight. Much like eggs, fiber can help you to feel full for extended periods, thereby controlling hunger.
As a bonus, eating beans may also promote other health benefits, such as:
- Reduced risk of cardiovascular disease and stroke
- Reduced low-density lipoprotein (LDL) or the "bad" cholesterol
- Normalized blood pressure levels
You can even put beans in other healthy dishes, such as burgers and salads. But, make yourself accountable for the food you eat. Remember, one of the essential factors for a successful weight loss journey is a caloric deficit.
Hence, you won't lose weight even if you eat beans for breakfast, lunch, or dinner because you might be exceeding your daily recommended calorie intake. Make sure to reduce your daily calorie intake by around 200 to 500 calories to promote a sustainable weight loss.
Apples
Do you remember the saying, "An apple a day keeps the doctor away?" Well, it might not just keep the doctor away, but this fruit may also help prevent weight gain.
Apples have relatively abundant amounts of antioxidants. These components help flush out toxins in the body, which may contribute to unwanted inflammation and weight gain.
Also, apples, like beans, contain plenty of dietary fiber. A regular-sized apple should hold about five grams of fiber. Regular fiber consumption may also help keep the digestive system healthy to prevent disorders, like constipation and diarrhea.
So, if you ever feel hungry and it's still a few hours before your next meal, grab an apple. You'll feel full, plus you'll get a healthy "kick" out of it, too.
Cinnamon
Generations hail cinnamon as a wonder spice. Why is that? This ingredient comes with healthy amounts of fiber, calcium, iron, and manganese. The consumption of these nutrients translates into an effective way to suppress the appetite.
Furthermore, cinnamon is a natural sweetener. So, you can add it to beverages, like coffee or tea, for a healthier alternative to processed sugar.
You also have the option to experiment with different types of cinnamon. For example, use Ceylon cinnamon on yogurt or organic ice cream. Conversely, consider using Chinese cinnamon on lean meat.
The recipes wherein you can use cinnamon as a natural sweetener are almost endless. Perhaps, the only restriction for the usage of this spice is your imagination.
Yogurt
Do you still have room for dessert after a hearty, healthy meal? If so, consider grabbing a cup of yogurt from the fridge.
Organic yogurt is a protein-packed dish complete with probiotics to promote excellent gut health. This delicious and healthy dessert may also provide a positive impact on your weight loss efforts, thanks to its fiber content. Plus, the probiotics in yogurt can keep your gut healthy, which also helps in boosting your metabolism. After all, the higher your body's metabolic rate, the more fat and weight you can burn throughout the day.
Conclusion
Take note that if your goal is sustainable weight loss, you shouldn't try to starve yourself or try to lose more than a kilo per week. Eat beans, eggs, and yogurt to help you succeed in your 8 week weight loss challenge. But, losing more than two pounds per week can make it challenging for you to maintain the whole process. Complete this challenge the right way, and you can reap long-term health benefits from it.
