Not all calories are created equal.
The foods that we eat pass through various metabolic pathways in the body. They can have different effects on your hormones, hunger, and the number of calories that you burn.
Here are some of the best foods for weight loss:
Eggs
Eggs are nutrient-dense and very filling. Compared to bagels and other refined carbs, eggs keep you fuller for longer, which will help prevent overeating.
Leafy greens
Examples of leafy greens include spinach, kale, collards & swiss chards. They have some properties that make them suitable for a weight loss diet such as a low-calorie content & fiber-rich carbohydrates.
When you eat leafy greens, you can increase the size of your portion without necessarily increasing the calories on your plate. Several studies have shown that diets and meals with low energy density foods help people to eat fewer calories. Leafy greens are very nutritious with a large number of antioxidants, vitamins, and minerals, which have been shown to aid weight loss in studies.
Salmon
Salmon and other fatty fishes are very healthy. Salmon is enriched with high-quality protein, various essential nutrients, as well as healthy fats. It also contains iodine that’s essential for thyroid function. Salmon contains omega-3 fatty acids that have anti-inflammatory effects and they are known to be effective against obesity.
Cruciferous vegetables
With low-calorie content and being rich in nutrients and fiber, adding cruciferous vegetables to your diet is a great weight loss strategy and also improves your health overall.
Chicken breast and lean beef
Consumption of unprocessed lean meat is a great way to boost your protein intake. Substituting some of the fats or carbs in your diet for protein is a great way to shed some fat.
Boiled potatoes
They are one of the best filling foods. Boiled potatoes help to reduce your appetite and are a great source of potassium.
About food intolerance
Before adding any new foods to your diet it is important to consider food intolerance. Food intolerance is also referred to as non-IgE mediated food hypersensitivity. It is the difficulty or inability to digest certain foods. Food intolerance differs from a food allergy.
Food intolerance does not trigger the immune system, but food allergy does. Some people may experience problems with digestion after eating some food.
Examples of foods that cause food intolerance include grains containing gluten, dairy products, and high-FODMAP foods that cause a buildup of gas in the intestines (such as cabbage and beans).
Symptoms of food intolerance
The symptoms of food intolerance take some time to emerge, compared to symptoms of food allergy.
Symptoms of food intolerance usually manifest up to 72 hours after eating the offending food. In some cases, the symptom may persist for some days or hours.
Common symptoms of food intolerance include:
- Migraines
- Bloating
- Headaches
- Runny nose
- Cough
- Stomach ache
- Hives
- Irritable bowels
- Feeling under the weather
Common causes of food intolerance include:
- Absence of enzymes required for the proper digestion of a particular food
- Presence of chemicals in some foods and drinks such as amines in cheeses, or caffeine in teas, coffees, and chocolates.
- Food poisoning
- Presence of histamine in some foods
Tests for food intolerances
It is difficult to identify a food allergy or food intolerance as their symptoms can also be evidence of other conditions. Fortunately, you can test for food intolerances to identify whether an intolerance is behind your symptoms. If an item doesn’t show as an intolerance, it can still show as an allergy. You can also take a test to determine whether you’re living with an allergy.
Blood test: Blood testing determines the levels of immunoglobulin E (IgE) antibodies. The presence of IgE antibodies may be a part of the body’s physiological response, indicating a potential allergic reaction, according to research published in CMAJ.
Skin prick test: With this test, a specialist can determine your reaction to a particular food. The specialist will place a small quantity of the food on your back or forearm. With a needle, they will prick your skin, allowing the penetration of some of its substance below the surface of your skin, based on the reaction from your skin, they can determine your intolerance level.
Some people have discovered that if they avoid a particular food for some time, they may not react to it when they eat it again. This is called resetting your tolerance. Maintaining tolerance is often about restricting the amount of a particular food you eat to avoid causing an intolerance. If you manage your consumption you give yourself the best chance of avoiding a food sensitivity.
Do you experience symptoms of food intolerance? Visit Allergy Test to find a test to suit your budget.
