A global pandemic that took the lives of thousands and has taken a toll on the lives of millions more in America and elsewhere. A series of protests over another well-documented case of race-related police brutality that has gone global. All these make summer this year different from those of previous years.
However, one thing still stands: the desire to lose unwanted weight. Whether you want to look good next summer or simply resolve to boost your immunity and stay protected all day, a plant-based diet focusing on whole, nutrient-rich foods can help you shed extra pounds effectively in the long run. And the good news is that there are nutritionist-recommended vegan foods that will help you do it while in quarantine. Here are five of them, courtesy of the Beet:
“Chickpeas are full of protein and fiber, nutrients that help to keep you fuller for longer. And a study shows that regularly eating chickpeas and other beans daily can lead to a weight loss of close to a pound in about six weeks,” Amy Gorin, New York City-based registered dietitian, said. In other words, every weight, even the smallest amount, counts in the fight against weight gain.
Gorin said that oats are another food that offers “satiating” fiber, which helps to keep you fuller for longer —
“and can lead to you eating less.” Oats are versatile. It can be eaten in the morning once soaked in milk overnight or blended into smoothies for an added fiber boost.
The Nutrition Twins —
registered dietitians and weight loss experts Lyssie Lakatos and Tammy Lakatos-Shames —
are strong advocates of these nutritious nuts. “In-shell pistachios have a weight loss advantage as they may help you fool yourself full because the leftover shells may provide a visual cue for portions, potentially helping to curb intake. We call this the Pistachio Principle,” according to the co-founders of the 21-Day Body Reboot.
As a whole grain, quinoa helps if you are serious about slimming down. According to registered dietitian Tiffany Ma, quinoa is an “excellent source” of protein and amino acids, high in fiber, rich in B vitamins and other micronutrients such as iron, magnesium, zinc, phosphorus and potassium.
Referencing a study from the Journal of the International Society of Sports Nutrition, she recommended consuming adequate amounts of protein daily to promote both weight loss and lean body mass, “which impacts overall body composition.”
Whether sprinkled as slivers on your oatmeal or as a tablespoon of almond butter added to a vegetable-based stir-fry sauce, eating almonds helps in lowering the number on your weighing scale. “Almonds are an excellent source of unsaturated fats, protein, antioxidants, and micronutrients like magnesium,” Ma said. “Including a source of healthy fats in your diet, such as almonds, has the ability to increase the overall satiety of your meals and snacks, which has an impact on delaying hunger. Almonds are especially high in magnesium as well, which is important for bone health.”