Weight gain is very common, especially as we age. However, attempting to find the best food choices that will aid in weight loss can be challenging or overwhelming. This is one of the major reasons why research is so important.
People are always guided to eat a healthy balanced diet, but what really is a balanced diet? A balanced diet is one that fulfills all of a person’s nutritional needs. Humans need to eat a certain amount of calories and nutrients in order to stay healthy. A balanced diet provides all of the nutrients a person requires, without going over the recommended daily calorie intake. A healthy, balanced diet includes foods from these five groups:
- Vegetables
- Fruits
- Grains
- Protein
- Dairy
Foods that help in weight loss:
We all know that there are a plethora of foods to choose from. The question is, however, which ones are best for weight loss? We must recognize that food is not the only element that impacts weight loss. There are trillions of microbes inside of our gut that play a very important role in our body. Not only does this “microbiome” regulate our metabolism and help us absorb nutrients from food into the body, it can also influence whether we gain or lose weight.
Recent research suggests that our gut microbiome can influence our ability to lose weight. Researchers from the University of Washington in the US found that the presence of specific “good” microbes in the gut of people dieting to lose weight affected how many pounds they were able to lose.
Below is a list of food that can help in weight loss:
- Fermented food
- Whole Eggs
- Leafy Greens
- Salmon
- Cruciferous Vegetable
- Lean Beef and Chicken Breast
- Boiled Potatoes
- Tuna
- Beans and Legume
Fermented Foods:
Fermented foods help in reducing inflammation in the body as inflammation can hinder your weight loss goals. Various studies have proven that unfriendly gut bacteria are associated with obesity. By eating fermented food, you make your gut healthy, which is required for losing weight. Fermented foods are natural probiotics. Probiotics are pills, powders, or capsules that contain billions of live bacteria, which help replenish your microbiome. Fermented foods are a type of natural probiotic, because they contain so many live bacteria along with many other crucial nutrients.
Microbiomes and Gut health
Groundbreaking new research has revealed the importance of the microbiome, the vast community of bacteria that lives within us. A balanced microbiome regulates the immune system, metabolism, sustains gut health, supports mood and brain function, produces crucial vitamins and nutrients, and helps us maintain a healthy weight. The gut microbiome consists of various bacteria, and other microorganisms that reside in the digestive tract. These gut microbes influence energy metabolism by regulating glucose metabolism, appetite, and fat storage. The best way to regulate a good environment for the gut microbiome is through a balanced diet.
Which foods and diets are the best for me?
There are a wide variety of foods and diets out there, and they can be found everywhere, especially on the internet. Remember: every person is different- every body is unique. The best way to find a balanced diet that fits your individual health goals is to schedule an appointment with me, and let’s set you up with the proper diet.
-Dr. Roz
