Exploring the Best Natural Weight Loss Options

Chia Seeds

The tiny seeds (Salvia hispanica) are the perfect addition to salads, smoothies and oatmeal. In fact, chia is a staple in many health-conscious eaters’ diets.

These seeds are loaded with fiber, protein and omega-3 fatty acids, and they also contain micronutrients like calcium, potassium, iron and magnesium. They’re known to boost gut health and promote a feeling of satiety, making them a great option for weight loss.

Fiber helps your body slow down digestion, which can help keep you feeling fuller longer, and reduces the risk of overeating. It can also bind to fat and sugar molecules, which may prevent your body from absorbing them, helping you stay on track with your weight loss goals.

One study found that consuming chia seeds daily may help promote weight loss in people following a best natural weight loss. However, more research is needed to determine how they affect weight loss in a variety of populations. Too much fiber can lead to digestive discomfort including bloating and gas, so be sure to consume it gradually.

Water

Hydration is a crucial factor for weight loss. The body can’t function properly without it, and it also plays a role in how the metabolism works. Studies have found that drinking water increases the metabolic rate by about 30%, which helps keep the body in a calorie-burning mode. This effect happens because the body is warming up the cold water and absorbing it.

Water may naturally suppress appetite, and it may even promote satiation as it passes through the system quickly, stretching the stomach and sending signals to the brain that you’re full. Drink a glass of water before each meal and snack to support your overall weight-loss goals! If you’re not a fan of the taste of plain water, try adding some flavor with infused water like Strawberry, Basil & Lime or Lemon, Cucumber & Mint Infused Water. You’ll get all the same hydration benefits with an added dose of deliciousness!

Sauerkraut

Sauerkraut is a tangy slaw made of fermented cabbage that’s typically paired with carrots or onions. The vegetable is naturally low in calories and provides a healthy dose of vitamin C, vitamin K and iron. It’s also a good source of probiotics, the bacteria that help promote gut health and aid weight loss.

During the fermentation process, shredded cabbage is coated in salt and left to ferment for several days or weeks. The resulting cabbage is full of beneficial bacteria that provide numerous health benefits, including improved digestion, lower obesity risk and cancer risk, and decreased cholesterol and blood pressure.

In addition to boosting gut health, sauerkraut is a great source of vitamin K2, which helps reduce the risk of certain heart conditions. It also contains around 3.1 g of dietary fiber per two-thirds cup serving, which aids digestion and helps you feel fuller. This can prevent overeating and lead to better weight loss results. Sauerkraut can be eaten on its own or added to sandwiches and other meals. However, it’s important to choose sauerkraut that hasn’t been pasteurised, which removes the healthy probiotics.

Legumes

A staple in plant-based diets, legumes (beans, lentils and peas) are a nutritious source of protein and complex carbohydrates. Research shows that people who eat legumes regularly have lower cholesterol levels and a reduced risk of heart disease.

Besides being low in fat, they are an excellent source of fiber, B vitamins, iron, magnesium and potassium. Legumes have a low glycemic index and are packed with filling fiber to promote satiety.

Despite the many benefits of legumes, they are often avoided by dietitians due to concerns about their high content of lectins and the time required to prepare them. However, soaking and slow cooking reduces these problems. Adding legumes to salads can be a simple way to increase the protein and fiber in meals. For a quick and easy legume salad, see the recipe for Orange Lentil Salad With Feta and Fresh Herbs on p. 200. Replace the orange lentils with any cooked legume whose color goes well with the other ingredients in your salad. Alternatively, add the legumes to prepared rice or quinoa as suggested in the recipe for Sea Bass With Vegetable and Chickpeas on p. 202.

Ginger

Ginger (Zingiber officinale) is a root vegetable in the family Zingiberaceae that can be consumed fresh, dried, or as a juice or tincture. It has many health benefits and is commonly used as a natural remedy due to its anti-inflammatory, anti-nausea, and digestive properties. It may also help reduce arthritis symptoms and menstrual pain.

The rhizome, which is the underground stem of the ginger plant, contains antioxidants that act as cellular peacemakers, destroying unstable free radical molecules that can cause damage on a microscopic level and contribute to chronic diseases like heart disease and diabetes. Ginger also has several bioactive compounds that may promote weight loss by boosting metabolism, improving digestion, reducing inflammation, and controlling blood sugar levels.

Conclusion

One of the best ways to get the most out of ginger’s weight loss effects is by combining it with apple cider vinegar, which has its own antiglycemic and anti-inflammatory properties. Combine 1 teaspoon of grated fresh ginger with a tablespoon of apple cider vinegar and add to warm water, making sure the ginger isn’t boiling hot, then sip twice a day.