Winter is that time of the year when your diet and exercise regime requires extra attention. Due to drop in temperature, you tend to eat more and spend less time on physical activity. This means that though your calorie intake is high, you are burning fewer calories, leading to weight gain.
However, winter weight problems can be dealt with a bit of physical effort and diet management. Here are some superfoods that can help you to lose weight during winter.
1. Potatoes
One medium size potato has only 150 calories! Potatoes are rich in fiber, potassium and vitamin C. To include plain potatoes in your winter diet plan for weight loss, chop 2-3 potatoes, add chopped onions, sauté in olive oil and add spices as per taste. This makes for a filling lunch and helps you lose weight during winter.
2. Cauliflower
This vegetable is packed with fiber and is a good source of Omega-3 fatty acids. These components make it an ideal food for improving digestion, increasing metabolism and supporting weight loss. 3. Brussels sprouts
They are rich in vitamins and nutrients such as vitamins C, A and K, and B6, folate, potassium, and manganese. The vitamin C content found in Brussels sprouts is much more than oranges. What’s more, they are very low in calories – just 10 calories!
4. Kale
It is a great source of beta carotene, vitamin C and phytochemicals that boost the body’s detoxifying enzymes. Kale is low in calories – one cup of raw kale contains only 33 calories. You can eat it raw or cooked. Eat kale cooked with mushrooms, garlic and diced onion instead of high-calorie choices like buttered vegetables or mashed potatoes and gravy.
5. Guava
Called a super fruit due to its numerous health benefits, guava helps you to lose weight by regulating your metabolism. It is loaded with nutrients and is rich in vitamin C and antioxidants that are good for weight loss and skin. Since guava contains 80% water, it is also good for hydration.
6. Honey
It improves digestion and is a good substitute for sugar. Honey can help you lose weight if consumed with warm water and lemon juice. The combination of honey and cinnamon also aids weight loss.
7. Onions
The antioxidant called quercetin found in onions helps to lose weight during winter as it burns calories and reduces inflammation. Add onions to your food, they will add flavor to your dish without adding extra calories to lose weight during winter.
8. Coconut milk
If you want to shed those extra kilos this winter, add coconut milk to your winter diet plan. But don’t get canned coconut milk as it is very high in calories – at least 445 calories per cup – along with 48 grams of fat. Instead choose coconut milk packed in cartons as it is much low in calories and fat.
9. Chia seeds
They are loaded with Omega-3 fatty acids, calcium, potassium and magnesium. Since chia seeds form a gel when mixed with water, they digest slowly, which is great for those looking to control portions and cravings.
10. Papaya
This fruit is low in calories (43 calories) and rich in nutrients like vitamins C, A, folate, calcium, magnesium, potassium, and fiber. Papaya is also a rich source of beta carotene that flushes out toxins from the body and boosts metabolism rate.
11. Chicken breast
Choose lean meats like skinless chicken breasts if you want to lose weight. They are rich in protein and low in fat. Studies have shown that eating a diet rich in protein boosts satiety and reduces cravings. Both these factors are crucial to lose weight.
12. Oatmeal
One hot bowl of oatmeal on a winter morning for breakfast will keep you full till lunch. Not only is oatmeal tasty and easy-to-make, it is also rich in many nutrients and phytochemicals. Studies have shown that people who eat oatmeal or oats for breakfast, eat 1/3rd fewer calories during lunchtime.
13. Beans and legumes They are packed with all the essential nutrients such as protein, fiber and antioxidants, which boost satiety. Legumes like kidney and black beans, are high in protein and fiber, making them a powerful weight loss superfood.