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Last Updated on December 16, 2020

10 Delicious Bean Recipes to Help You Lose Weight

10 Delicious Bean Recipes to Help You Lose Weight

Beans receive mixed reviews in the weight loss community. On one hand, they’re a natural food, which experts normally recommend over processed foods to people who want to lose weight. On the other hand, beans contain carbohydrates, and many diets encourage people to limit their carb intake.

So, what’s the verdict? Do beans belong on our plates?

A 2013 study conducted by researchers at Loma Linda University found that “a high-fibre bean-rich diet was as effective as a low-carbohydrate diet for weight loss.” Another study revealed that “bean eaters weighed, on average, 7 pounds less and had slimmer waists than their bean-avoiding counterparts.”

This is good news if you love beans. It’s also good news if you want to eat healthy because research has suggested beans can help:

But maybe you’re not sure where to start when it comes to eating more beans―or maybe you just don’t like beans. That’s not your fault. Most people think the only way to eat beans is to pile them on a plate and starting spooning them up. But that’s just the tip of the iceberg. Beans are actually a very versatile food. Used correctly, you can add them to a dish and get all their health benefits―without overpowering the other flavors in the meal.

Here are 10 recipes to help you get started with eating more beans.

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1. Quinoa and Black Beans

Since this recipe requires only 15 minutes of prep time, you can move on to other tasks while this tasty meal simmers.

Black bean and quinoa bowl

    2. Corn and White Bean Chowder

    Make a big bowl of this delicious chowder for dinner and save the leftovers for an easy microwavable lunch.

    Corn Chowder

      3. Southwest Salad

      This enormous salad shows just how easy it is to add beans to a meal. And since beans naturally contain lots of fiber, you’ll be making the meal more filling too.

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      Southwest Salad

        4. Smashed Chickpea & Avocado Salad Sandwich

        This versatile chickpea and avocado salad can be used in a sandwich or a wrap. It’s a no-cook recipe, which means faster prep time and fewer dirty dishes. By the way, chickpeas are also called garbanzo beans, and yes, they are a legume.

        avocado chickpea burrito

          5. Snickerdoodle Blondies

          Bet you didn’t see this one coming. Beans are a surprisingly versatile food. Blend them up, and you can increase the fiber and nutrients in these blondies without spoiling the sweet taste. To be clear, these blondies are still a dessert — translation: you shouldn’t eat ten of them if you want to lose weight. But they are a sweet way to get more of healthy the goodness of beans into your life.

          snickerdoodle blondies

            6. Chicken and White Bean Chili

            This meal combines the heartiness of chili with the fiber of beans to help you feel full longer.

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            Chicken Soup

              7. Asian Slaw with Ginger-Peanut Dressing

              Need more easy-to-make lunches you can take to work? Stuff this salad into a plastic container and grab a piece of fruit. This recipe contains lima beans, a healthy legume many people forget about. Even if you didn’t like them when you were younger, you should give them a try in this salad.

              lunch salad

                8. Black Bean and Quinoa Enchilada Bake

                If you’re like me, this recipe had you at “enchilada.” Plus, black beans (and pinto beans) go great with Mexican food. Now you have a reason to crack open your favorite jar of salsa.

                enchilada casserole

                  9. Easy Tuscan Bean Soup

                  You can easily add beans to lots of soup recipes. It’s a smart choice because the beans will make the soup more filling.

                  Tuscan Bean Soup

                    10. Breakfast Smoothie

                    Beans are a great natural source of protein. Add some blended beans to a smoothie, and you can be sipping on a healthy breakfast in no time.

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                    A white creamy breakfast smoothie

                      Now you have 10 tasty bean recipes to help you lose weight and start enjoying the many other health benefits beans provide. If you don’t know how to cook dry beans, or you would like to know how to cook dry beans for less gas, this free guide will help.

                      Thanks to Michelle Jones and Amy Hanus for providing the pictures used in this post. All Photos Used With Permission.

                      Featured photo credit: Skinny Enchilada Casserole/Amy Hanus via fullplateliving.org

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                      Kyle Young

                      Operations Manager, GoinsWriter

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                      Last Updated on June 9, 2021

                      How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips

                      How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips

                      Weight loss has become a sticky subject of confusion, conflicting information and myths. Before you know it, you’re on the crash-course diet from hell and getting no-where! Sustainable weight loss is not a fad diet or program, it’s a lifestyle. With these 20 proven weight loss tips, you can lose 10 pounds in 3 weeks. Best of all, you will set yourself up for continued progress every week!

                      1. The Golden Rule: Calories In vs. Calories Out

                      This simple fact simply cannot be overruled – to lose weight you must burn more calories than you consume.

                      Use tools to help track and measure your daily intake then slowly taper down. Start with 500kcal steps or lower until you observe a consistent weekly loss.

                      Never go dangerously low, eating much below 1200-1600 can stall your progress and harm your health!

                      2. Set Attainable Goals And Track Your Progress

                      Achieving each goal will help spur you on, so be realistic and start small. Here is an example of an easily achievable goal progression:

                      • Lose weight each week
                      • Lose 1-3 pounds per week
                      • Lose 10 pounds in 3 weeks
                      • Fit into size 30 jeans!

                      3. Consider Skipping Breakfast

                      Breakfast is commonly considered the most important meal of the day, however, it is not so when it comes to weight loss.

                      Intermittent fasting can be a useful fat-loss tool. Restrict yourself to a smaller eating window by skipping breakfast and only eating from 12-8pm. You will reduce your daily calorie intake without restricting your lunch and dinner!

                      4. Drink More Water (Especially Before Meals)

                      Drinking water an hour before eating has two proven benefits for weight loss:

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                      • 24-30% boost in metabolism for 1-1.5 hours after intake[1]
                      • Increased chance of consuming less calories which further supports weight loss[2]

                      5. Make Coffee Your New Best Friend

                      Coffee has received a bad reputation in the past, however, it should be known that quality coffee is rich in antioxidants and beneficial to weight loss.

                      The caffeine content will boost your body’s metabolism by up to 10%,[3] leading to a 10-29% increase in fat burning power. Take it black, with no added sugar!

                      6. Make Green Tea Your Second Best Friend

                      Green tea provides a milder dose of caffeine but it is abundant in wonderful catechins. These antioxidants will work with the caffeine in a perfect fat burning harmony!

                      7. Always Check For Added Sugar

                      Sugar has demonstrated worryingly strong links with obesity, diabetes[4] and heart disease[5] (to name a few).

                      But even if you do not add it yourself, you should check the ingredients of your sauces or packaged foods. Even self-proclaimed health foods can be riddled with added sugar!

                      8. Cut Out Simple Carbohydrates

                      Simple/refined carbohydrates are quickly absorbed, spiking your blood sugar and insulin levels in the process.[6] As a result, you will feel hunger and cravings come back again in no time!

                      Avoid all sugar or refined grains by avoiding the following foods:

                      • Cookies, candy and sweets
                      • Packaged cereals
                      • White bread and rice
                      • Cakes

                      9. Scale Down Your Portion Sizes

                      It pays to become aware of how much you are eating, exercise portion control and slowly scale it down.

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                      Even small reductions of 10-20% are often enough to tip the balance and trigger weight loss. Try measuring your portions more carefully and don’t underestimate the power of using smaller bowls![7]

                      10. Keep Healthy Food On Standby for Stacks

                      The power of temptation is mighty, so why not remove it completely?

                      Only keep healthy snacks within reach, then you won’t be able to binge on junk food! Here are some healthy ideas to stock your cupboard:

                      • Whole fruit
                      • Handful of nuts
                      • Hard boiled eggs
                      • Vegetables

                      11. Spice Up Your Life

                      Breathe new life into your dishes and reinforce your weight loss efforts with the power of cayenne pepper! Capsaicin from cayenne pepper and other spicy foods helps to ramp up metabolism and decrease appetite.[8]

                      12. Top Up Your Protein Intake

                      Protein rich foods not only keep you fuller for longer[9] but burn more energy during digestion. Studies have shown that swapping calories for whey protein supplements can boost weight loss whilst increasing lean muscle![10]

                      Alternatively, here are a number of protein-rich food sources:

                      • Lean beef
                      • Skinless chicken breasts
                      • Eggs
                      • Salmon
                      • Low-fat yogurt

                      13. Balance Your Diet With Complex Carbs

                      Consuming complex carbs will produce a sustained energy release and keep blood sugar levels manageable. You can easily keep hunger and cravings at bay with these nutrient dense complex carbs:

                      • Vegetables
                      • Fruit
                      • Brown rice
                      • Wholegrains
                      • Beans and legumes

                      14. Forget About Fast Food

                      Not matter how healthy it may claim to be, fast food is almost always laden with heart-clogging trans fats,[11] excessive sugar and salt.

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                      Worse yet, these meals are high in calories whilst low in nutritional value, making them a terrible choice for fuel. Before you know it, you will have broken the cardinal rule of calories in vs. calories out!

                      15. Watch Out for “Hidden Calories”

                      There’s no need to completely forgo your favorite condiments, just make sure you are aware of their true caloric impact. It’s easy to go overboard and negate much of your hard work!

                      Go easy with the following condiments and toppings, they are surprisingly heavy in calories:

                      • Mayonnaise
                      • Salad dressing
                      • Cream
                      • Cheese
                      • Butter
                      • Oils

                      16. Choose Low-Medium GI Foods

                      High GI foods sources cause sugar levels to shoot up, the resultant spike in insulin will actually encourage dreaded fat storage![12]

                      Check out the GI scale and choose low-medium GI foods. Your insulin levels will remain under control, you will feel fuller for longer and find it easier to lose weight!

                      17. Opt For Weight Training Over Cardio

                      Weight training burns a significant amount of calories, keeping you strong, fit and healthy in the process. It’s more effective than cardio for body recomposition as it helps preserve essential muscle mass whilst you lose weight.[13]

                      Studies have also shown a significant increase in metabolic rate both during and after your workout,[14] further supporting your weight loss efforts!

                      Choose a routine that uses compound lifts such as Presses, Squats and Deadlifts. These exercises recruit the largest amount of muscles per movement, ideal for maintaining lean muscle mass and trimming body fat.

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                      18. Go Walking or Cycling

                      Consistent small actions soon add up to big changes. For this reason, why not choose to walk or cycle whenever you can? You will burn more calories as you go about your day without the need for further diet restrictions.

                      You can burn more calories as you go about your day, without any further diet restriction. If you’re physically able there is no excuse, take the stairs over escalators and lifts!

                      19. Get Enough Sleep

                      Sleep is highly underrated for weight loss. Forget about the 6-hour minimum claim, many of us require 8-9 hours to operate at peak efficiency.

                      Both duration and quality of sleep will have a great influence on hormones that control body composition. In fact, poor sleep has shown worrying links to obesity, increasing the risk in adults by 55%![15]

                      20. Be Careful Of Liquid Calories!

                      We all know alcohol dehydrates and damages our liver and kidneys. But it can also thwart weight loss efforts as an unexpected source of calories.

                      You may be surprised to know a beer can equate to 150kcal, 125kcal for a glass of red wine and a whopping 400Kcal for a single sweet Piña Colada! Instead, try sticking to tonic water with a slice of lime, your body will thank you!

                        So there you have the 20 simple lifestyle tips that will support you in achieving healthy weight loss. Adopt as many as you can and you will easily lose 10 pounds or more in 3 weeks!

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                        Featured photo credit: Lecic via shutterstock.com

                        Reference

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