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If you feel like you’re making smart moves to lose weight but the scale isn’t moving the way you want, your diet may contain some sneaky foods that can lead to bloating, water retention (ahem, salt!), and a higher calorie intake. Veggies, fruits, seeds, nuts, fish, whole grains, and other smart choices loaded with fiber and protein will keep you fuller longer, all while working their nutrient-powered magic. When it comes to healthy eating and weight loss, these plant-based foods loved by registered dietitians have your back.


Chickpeas
They’re filled with fiber and plant-based protein, as well as immune-boosting antioxidants and bloat-busting minerals. Chickpeas easily go in soups, stews, salads, and side dishes. Plus, chickpea flour is a great baking alternative for a more nutrient-dense and filling end result.


Pumpkin
With more fiber than quinoa and more potassium than a banana, pumpkin puree is one of your best bets for snacking and cooking purposes. Try this the next time you’re craving sweets: Add pureed pumpkin to unsweetened Greek yogurt with cinnamon and chopped pears for a nutritious dessert.


Peas
A cup of peas packs 8 grams of protein and tons of key bloat-reducing nutrients. It’s got nearly all of what you need daily for vitamin C, plus magnesium, potassium, and iron — all of which aid in counterbalancing sodium and bringing oxygen to blood cells.


Tuna
It doesn’t get any better than fish when it comes to healthy protein, especially tuna, salmon, and sardines. They’re filled with important omega-3s and lean protein, helping you fill up and curb cravings.


Peanut Butter
Peanut butter packs 8 grams of protein and up to 4 grams of fiber per serving, making it an ideal snack to help you fill up and stay satisfied. Peanuts contain L-arginine, an amino acid that works to improve blood flow throughout your body by helping blood vessels “relax” — all of which can help to mitigate fluid retention.


Potatoes
Baked potatoes (yes — white potatoes!) are an excellent source of potassium, which can help beat bloat and counterbalance sodium. Since they’ve got filling fiber, spuds also help you stay fuller, longer. Avoid the deep fryer, though. Potatoes are a nutrient-dense food as long as they’re not served the french-fry way.


Fermented Foods
Fermented foods like miso, tempeh, and sauerkraut contain probiotics, a.k.a. friendly bacteria that help boost immunity, regulate gut function, and banish bloat. Unsweetened plain Greek yogurt and skyr can provide probiotic benefits too. Choose ones that have five strains or more of bacterial cultures per 6-ounce serving.

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