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Published on January 1, 2021

7 Homemade Diet Foods That Are Good For Your Health

7 Homemade Diet Foods That Are Good For Your Health

Trying to lose a few pounds doesn’t mean you have to starve yourself, nor does it mean subsisting on lettuce leaves, carrots, and low-fat spreads. In fact, many low-calorie foods will only do you more harm than good. For a start, many are devoid of nutrients, which means they won’t provide any of the vitamins and minerals your body needs to function properly. Worst of all, most people just end up piling the weight back on when they start eating ‘normally’ again!

Good diet foods are real foods. These are foods that are low in sugar and calories, but they also contain a healthy balance of protein, fiber, vitamins, and minerals. They should provide you with slow-release energy and keep you feeling satisfied. They should also be nutritious enough to keep your metabolism burning over several hours.

Here’s my pick of some good diet foods to keep you looking and feeling great.

1. Bircher Muesli

Bircher is a homemade blend of oats, fruit, nuts, and grains that have been soaked in water or milk overnight. Soaking the ingredients helps to make them more digestible, which means the nutrients are more easily absorbed by your body.

Bircher Muesli is not only a good diet food, but it is also rich in healthy complex carbs, protein, and fiber. It provides slow-burning energy that keeps you feeling satisfied throughout the day. It also contains everything you need to keep your blood sugar in balance so you don’t suffer from sugar cravings.

Best of all, you can make your Bircher Muesli and use only low-sugar ingredients—so it’s the perfect breakfast for a weight-loss diet!

A simple Bircher Muesli recipe can include oats, raisins, cinnamon, nuts, and applesauce. Simply combine, add low-fat milk or water, then stir in some grated apple. Place the ingredients in a glass jar, screw on the lid, and refrigerate for up to five days.

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2. Homemade Bone Broth

Bone broth is not only one of the best diet foods, but it also has a huge range of health benefits. It’s especially good for an inflamed gut!

Bone broth contains an important amino called glutamine. Glutamine plays a major role in restoring the damaged lining of your gut. It helps to ‘glue’ those loose intestinal cells back together again, which is crucial for those who suffer from Leaky Gut Syndrome or IBS.[1]

Bone broth is low in calories. It’s an excellent source of vitamin A, calcium, iron, phosphorous, zinc, selenium, magnesium, and much more.

Making your own bone broth is simple. All you need is high-quality bones from roast chicken or beef (preferably organic) and some vegetables.

Place the bones in a large stockpot and pour filtered water over them. Add the bones and a little apple cider vinegar to help release the nutrients in the bones. You may like to add vegetables such as carrots, onions, and parsley for extra flavor and nutrition. Bring the broth to a boil, then reduce to a simmer until done.

Beef broth usually takes around 48 hours while chicken or poultry broth is around 24 hours. You can then freeze the broth or keep it in the fridge for up to four days.

3. Chia Seed Pudding

Chia seeds are a fantastic source of plant-based omega-3. They’re also rich in protein and fiber. Just two tablespoons of chia seeds contain almost 10 grams of fiber—around 40 percent of your recommended daily intake.

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Research shows that a high-fiber diet can help fast-track your weight loss. Some studies even suggest that eating up to 30 grams of fiber daily may help you lose as much weight as any ‘on-trend’ diet. And because chia seeds are rich in fiber, they keep you feeling full for longer. In this way, they can help prevent you from snacking or overeating.[2]

More importantly, the omega-3 fatty acids in chia seeds can help to reduce inflammation, which has been linked to weight gain and obesity. You can also add natural sweeteners such as stevia or monk fruit extract to reduce the glycemic index without compromising on taste.

Simply mix chia seeds with your preferred milk, cover, and refrigerate overnight. You can add more liquid as you need to get the consistency you like. Sweeten to taste and serve with blueberries on top.

Chia pudding can be kept refrigerated in an airtight container for up to a week.

4. Keto-Friendly Pancakes

Even if you’re not on the Keto diet, these protein-rich pancakes are one of the best diet foods out there. They’re quick and easy to make, and they provide plenty of slow-burning fuel to keep you powering through your day.

Replacing carbs and fat with protein can help reduce the levels of ‘hunger hormone’ circulating in your bloodstream while also boosting several satiety hormones. This helps to curb hunger pangs and result in fewer calories eaten throughout the day.[3]

And yes, it’s possible to make pancakes without bananas, butter, or carbs! Keto pancakes can be made with protein powder and your favorite nut milk, such as almond or coconut. Simply combine protein powder, eggs, water or almond milk, and baking powder. Whisk everything together and cook in the pan just as you would cook ordinary pancakes.

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5. Kimchi

Kimchi has been a staple of the Korean diet for centuries. It harbors a huge range of health benefits including weight loss.

Research has shown that eating fresh or fermented kimchi can help to reduce body fat and overall body mass index. Fermented kimchi has also been shown to reduce blood sugar levels, which is important for keeping those sugar cravings at bay. In fact, fermented kimchi appears to have even greater results in reducing blood pressure and body fat percentage than fresh kimchi.[4]

It’s thought that the ‘good’ bacteria within kimchi are responsible for its effect on weight loss. It’s also low in calories and high in fiber. As a fermented food, kimchi is a powerful source of nutrients for your gut microbiome. It helps to crowd out ‘bad’ bacteria. It also supplies the nutrients that your body needs every day: iron, folate, and vitamins B6 and K.[5]

Kimchi is made using the process of Lacto-fermentation, which is also used to create sauerkraut and traditional dill pickles. To make your own kimchi, simply chop up a large cabbage and salt it. Rinse and drain the chopped cabbage, make a spice paste, and combine with other vegetables.

The salty brine kills off harmful bacteria, while the fermentation stage allows Lactobacillus bacteria (the good bacteria) to convert sugars into lactic acid. This is what preserves the vegetables and gives them flavor.

6. Golden Milk Latte

You’ve probably heard about the benefits of coconut oil for weight loss. Indeed, some research suggests that coconut oil is a good diet food to reduce belly fat. One study involving obese adults showed that consuming two tablespoons of coconut oil daily helped to reduce waist circumference in male adults.

Turmeric is also a possible weight loss aid! A study involving mice showed that turmeric supplementation led to weight loss and reduced body fat levels even when their diet was unchanged.[6]

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A delicious turmeric latte can also help to heal a damaged gut. It’s rich in healthy fats to support energy and cognition and cinnamon for stabilizing your blood sugar. Some sources suggest that turmeric can reduce inflammation by 59 percent. This can help relieve aching joints and encourage your body to burn fat faster.[7]

To make your own golden milk, simply heat light coconut milk or almond milk with 1 tsp. turmeric powder and a pinch of black pepper in a saucepan. Allow to cool, then drink!

7. Kefir

Kefir is a fermented beverage traditionally made with cow’s or goat’s milk. Kefir grains are added to the milk which provides its health benefits. These grains are a combination of Lactobacillus acidophilus bacteria and yeast that break down the proteins in the milk to make a fermented beverage with numerous nutritional benefits.

Research suggests that probiotic foods such as kefir milk and/or kefir yogurt can help rebalance the colonies of friendly bacteria in the gut, which can help reduce inflammation.[8] Some studies have also indicated that kefir may help lower cholesterol and triglyceride levels. This is because the bacteria in your gut play a major role in the breakdown of protein and fats. There is also some evidence that probiotics such as Lactobacillus bacteria can assist with weight loss, especially when several strains are consumed together.[9]

To make milk kefir, you’ll first need to get some starter grains. Add these to fresh milk in a large jar and cover with a coffee filter or muslin cloth. Secure with a rubber band and place the jar in a warm area of around 68°-85°F to develop.

Over the following 24 hours, the milk will become slightly thick and sweet-smelling. You can then place the kefir grains in a new batch of milk and store it in the refrigerator.[10]

Final Thoughts

There you have it, 7 homemade diet foods that are good for your health and well-being. All of these are relatively easy to make, so preparation shouldn’t be hard. After all, maintaining a good diet shouldn’t be difficult.

More Healthy Foods For Weight Loss

Featured photo credit: Brooke Lark via unsplash.com

Reference

More by this author

Lisa Richards

Nutritionist, Creator of The Candida Diet, Owner of TheCandidaDiet.com

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Last Updated on February 25, 2021

How to Lose 50 Pounds in 3 Months: 10 Unconventional Diet Tips

How to Lose 50 Pounds in 3 Months: 10 Unconventional Diet Tips

When starting a new diet or exercise regimen, it’s often a dieter’s dream that they will drop weight quickly, allowing them to get back to a place where they can worry less about what they put into their bodies. This is often the first mistake they make. We will discuss how to lose 50 pounds in 3 months, but this requires a radical lifestyle shift that many aren’t prepared for. 

If you do a crash diet for 3 months and then return to your old ways, you’ll find those 50 pounds return just as quickly as they left.

Losing this amount of weight will, of course, be easier the more you have to start with. If you are sitting at a healthy BMI, learning how to lose 50 pounds in 3 months isn’t realistic. However, if you are overweight or obese, this can be a worthy goal and one that is certainly achievable with dedication and a plan.

If you want to shed weight but just can’t seem to stop procrastinating, check out Lifehack’s free Fast-Track Class: No More Procrastination. It will help you focus on your weight loss goals and start taking action today.

Here are some weight loss tips to get you started on your weight loss journey and achieve your goals.

1. Buy a Digital Scale

I recommend that before starting a diet, you buy a scale that is accurate to .2 (two-tenths of a pound). I also recommend either buying a scale that can record your daily weight, or manually logging your weight every day.

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2. Weigh Yourself Every Day

You’ll find that almost every other dieter will tell you to weigh yourself only once a week, and this can also work for the right people. However, if you are goal-oriented and like to see consistent results, weighing yourself every day can help keep you motivated.

The reason I recommend buying a scale that is accurate to the .2 is that there is a big difference between weighting 170.8 one day and 170.0 the next day. Losing .8 pounds in one day is excellent. However, if your scale is not accurate enough to report the loss and still shows 170 after a day of healthy eating and working out, you will feel extremely discouraged.

A more detailed scale makes it easier to keep a positive outlook. The more successes (days with positive weight loss) the easier it is.

When you’re trying to learn how to lose 50 pounds in 3 months, it’s important to keep in mind that weight naturally fluctuates on a daily basis. Certain foods will cause you to retain more water weight, which can shift what the scale is telling you, so take these numbers with a grain of salt. If you’re seeing good results overall, you’re on the right path!

3. Drink 8 Glasses of Water Every Day

Drinking eight glasses of water per day helps you feel less hungry, which can help in all weight loss efforts.

In one 2014 study, 50 overweight female participants were instructed to drink 500 mL of water, three times a day 30 min before breakfast, lunch, and dinner. At the end of 8 weeks, body weight, BMI, body fat, and appetite were all lowered, proving that water can play a crucial role in weight loss[1].

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4. Make Your Diet and Goals Public

Telling your coworkers, partner, or family members that you have started a diet and are hoping to learn how to lose 50 pounds in 3 months will increase your accountability and help you stick to your plan. For me, it also helped to put a “before” picture on my fridge, in my cubicle, and on my wall to have a continual reminder to lose the weight. Being able to note how different I began to look after a couple of weeks was a huge motivating factor.

In order to lose 50 pounds, don’t forget that you’ll need the support of those around you, so make sure they are in the loop, even if it feels uncomfortable at first.

5. Decide If You Want to Use Cheat Days

Research has yet to come to a definitive conclusion on whether cheat days help or harm a diet plan. However, most researchers do seem to agree that whatever you do, the diet that works is the diet you stick to[2]. If you have one cheat meal each week that is planned for, it’s unlikely to throw off your entire diet.

However, if you randomly decide you deserve a snack a couple of times a week, this can be detrimental to your plan as it will increase your desire to eat junk food when you should be eating a healthy, planned snack.

6. Don’t Sacrifice Your Life

On occasion, you will find yourself unable to eat healthy. Whether this is because of lunches with your team at work, birthdays, or special occasions, there will be events that you just can’t (or don’t want to) eat healthy.

A diet will feel overwhelming if you have to sacrifice special events in your life. This ties into the point above. If you know you have an event coming up, incorporate it into your diet plan instead of using it as just a “special day.” Make a plan to get back to your diet the next day, even planning out the meals you’ll have.

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7. Make Small Changes in Addition to the Big Ones

When you are trying to learn how to lose 50 pounds in 3 months, you’ll be making some big changes, such as incorporating an intense exercise plan into your daily routine, cutting back on sweets, and perhaps even changing who you spend time with in order to find people who will support you the most.

In addition to the big changes, make small changes in your daily life. For example, park further away, walk to the end of the train platform and get in the last car, and vow not to take an elevator for an entire week. If you like coffee, start drinking it black instead of adding cream and sugar.

I also found it advantageous to wear a pedometer and try to compete against myself for how far I could walk in a single day. This helped me up my activity level and the amount of calories a day I was burning.

These small changes can become lasting habits, which will help you keep the weight off once you’ve lost it.

8. Gain Perspective

Your diet is an incredibly small fraction of your life. If you live for 80 years and dieted for four months, that would only be .42% of your life. That’s right, if you diet for four months, it will be less than one half of one percent of your life. 

On the other hand, think of the major benefits you can get from .42% of your life. If it helps you stay motivated, count the days, starting at 120.

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9. Rationalize Your Workouts

Finding the time to get to the gym can be very difficult. However, a 1/2 hour workout is only 2% of your day (assuming 24 hour days). For me, the most motivating thought was comparing my workouts to sitcoms. As a huge Everybody Loves Raymond fan, every time I would sit down to watch an episode, I would remind myself that in the 1/2 hour that I was sitting and doing nothing, I could complete my daily workout.

Many people feel they have to give up other things in order to work out, but that’s often not the case. You simply have to devote time when you would be doing “nothing” (i.e. watching TV, scrolling through Facebook, etc.) to working out. If you don’t want to drive the 20 minutes to the gym, do an hour-long at-home workout instead.

Moving your body in any way is going to help you as your learn how to lose 50 pounds in 3 months, so stay active as much as possible.

10. Have a Red Flag Weight

Once you’ve lost the weight, you need to keep it off, and this is where the red flag comes in. You need to pick a weight and vow to never get heavier than it again. It is normal for your body to fluctuate five to ten pounds, so I recommend picking a weight that is ten pounds heavier than what you “normally” weigh. Setting a red flag weight allowed me to keep off every pound for over a year.

If you find that you do exceed your red flag weight, it’s time to devote a month to getting below it again. Go back to the top of this list and get started.

The Bottom Line

Learning how to lose 50 pounds in 3 months sounds difficult, but it’s not impossible. With both big and small changes to your daily life, you can lose the weight and keep it off in the long term. Turn this short term goal into a long term lifestyle, and you’ll live healthier and happier.

More on Losing Weight Quickly

Featured photo credit: Annie Spratt via unsplash.com

Reference

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