WHICH FOODS HELP LOSING WEIGHT?

Appropriate diet, besides physical exercise, is one of the vital pillars our health and body weight is resting on. In terms of certain nutrients we find in specific foods. Read on to learn more about. Scientifically verified.

THE PHILOSOPHY BEHIND

AAlthough the U.S. is spending most for conventional medicine per capita worldwide, some 80% of health issues and non-age-related deaths are primarily the consequence of unnatural lifestyle. With two thirds of the adult population being overweight and half of those obese, as one of the leading causes behind. Based on the fact that our body is a strongly interrelated and complex biologic-ecologic phenomenon. In line with laws of nature. That’s why body weight has a considerable impact on our health.  
 
However, unlike manifold assumptions, losing weight is primarily not an issue of food quantity. Since cutting calories may not only give the feeling of hunger and deprivation, reducing food consumption may also have a negative impact on our health in general. What really counts in this case, is the quality of certain nutrients found in specific foods we need for our health and, to be sure, for regulating our weight at the same time.  The American Diabetes Association (ADA) has listed these basic nutrients as follows. 

• Vitamins

- A/C/E/K 
   and
 - B (with special reference to B-1 Thiamin/B-2 Riboflavin/B-3 Niacin/B-12 Cobalamin)
        
Also

• Minerals

 like
 - magnesium
- calcium
- zinc
   and
- iron 

• Antioxidants

 To ward off damage from so called free radicals which support chronic diseases. In this context, especially relevant antioxidants are, inter alia, vitamins A/C/E and selenium.
 
Additionally,

• Healthy fats

 
With special reference to omega-3e fatty acids and monounsaturated fat.
Relevant for, inter alia, heart health and hormone regulation.

And 

• Fiber

 
As the non-digestible constituents of carbohydrates, to be found in
- fruits
- vegetables
- whole grains 

Not only giving us a feeling of fulness but also helping with, inter alia, bowel regulation and cholesterol management.
 
Finally
 

• Phytonutrients

 
I.e. those pigments giving fruits and vegetables their specific color.
 
Leaves us with the question in which…
​

TYPES OF FOODS – SCIENTIFICALLY VERIFIED
 

...we find these nutrients best?
 
In fact, there is no specific single food representing all relevant constituents our body needs for health – and appropriate weight.
 
Doing justice accordingly, not only has the American Diabetes Association (ADA) listed nutrients for healthy weight. According to the U.S. Centers for Disease Control and Prevention (CDC), following ‘superfoods’ – containing these nutrients - are recommended to  support our health and control our weight.
 
Scientifically verified, inter alia, at Louisiana State University in Baton Rouge, LA, and the University of Laval in Quebec City, Canada.
 
These foods are…
 

• Fruits

  
such as
 
- Berries (especially blueberries) 
   because of their content of vitamins C & K, also potassium and manganese, as well as fiber.
 and
 - Citrus fruits (like lemons/oranges/grapefruit) 
     containing, inter alia, potassium, vitamin C, folate and fiber
 

• Vegetables

 
Such as
 
- Dark green leafy vegetables
    (like kale/spinach/collards) 
    Because of inherent vitamins A/C/E/K and minerals calcium/potassium/iron.
    Also
 - Sweet potatoes 
   as an excellent source of vitamins A & C, as well as fiber and potassium.

• Beans

           (like kidney/pinto/navy beans.
 
Containing, inter alia, minerals magnesium & potassium, fiber, and protein like meat.
 

• Whole grains

            (like whole grain barley/whole oatmeal/quinoa)
 
With the content of B vitamins, minerals such as magnesium, chromium and iron. Also fiber and folate.

• Nuts/Seeds

           (With special reference to flaxseeds and walnuts.
​​
As an excellent source of omega-3 fatty acids which we find also in

• Fish

           (Such as salmon, herring, trout and albacore tuna.)
 

• Milk

 
containing vitamin D and calcium.
 
Thereby,

• Yogurt

 
comes with the special benefit of supporting loss of body fat, cutting food intake and promotes feeling of fullness.
 
Additionally, CDC recommends

• Poultry

           and

• Lean meat

 
but at the same time warns of foods high in sugar, salt and saturated fat.  

How include these ‘superfoods’ in your daily diet?
 
Besides consuming some of these as a snack and/or dessert, adjust your regular nutrition to most healthy Mediterranean diet which covers many of the aforementioned ‘superfoods’.

With the benefit that Mediterranean diet may well prevent obesity, according to research at the University of Bologna in Bologna, Italy.
​  
(For more details go to www.naturalonlinedoctor.com and indicate Mediterranean diet.)     

​
​COMPLEMENTARY HEALTH BENEFITS 

​According to research at, inter alia, the University of Mauritius in Reduit, Mauritius,

• Fruits & vegetables

 
are also protecting against diabetes and cancer.

• Fiber

 
on the other hand, additionally to promoting the feeling of fullness, also may help against inflammation, based on research at, inter alia, the University of Warwick and Coventry University – both in Coventry, UK – and Charite University in Berlin, Germany.

• Antioxidant foods

 
According to, inter alia, the U.S. Academy of Nutrition and Dietetics (founded 1917 in Cleveland, OH), foods rich in antioxidants are beneficial in cases of heart disease and certain types of cancer.

• Omega-3 fat foods

 
are helpful in cases of heart disease and in supporting the immune system.
 
According to the U.S. National Institute of Health (NIH).

IN A NUTSHELL ​

Appropriate diet, besides physical exercise, is one of the vital pillars our health and body weight is resting on. In terms of certain nutrients we find in specific foods. As recommended, inter alia, by the U.S. Centers for Disease Control and Prevention (CDC), scientifically verified.      

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DISCLAIMER

All information stated in this blog are for your personal education only, and are not intended to replace the advice of your healthcare provider.