We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Add dairy foods to your weight-loss plan to boost protein.
As part of a reduced-calorie meal plan, nuts and blueberries make an excellent weight-loss snack. The protein in nuts and fiber in both nuts and blueberries aid in weight loss and help prevent obesity. Regardless of the composition of your weight-loss diet, your total calorie intake determines how successful you'll be at losing weight.
Benefits of Blueberries
Blueberries are beneficial for weight loss because they are low in calories but help fill you up, mainly because they're rich in fiber. High fiber intakes help prevent obesity and may aid in weight loss, according to a 2009 review published in вЂњNutrition Reviews.вЂќ One cup of blueberries provides you with almost 4 grams of dietary fiber but just 84 calories. The Dietary Guidelines for Americans 2010 suggests women eat at least 25 grams of fiber daily, and men aim for 38 grams. Eating 1,200 to 1,600 calories daily can help most adults lose weight effectively, according to the National Heart, Lung and Blood Institute.
Benefits of Nuts
Because nuts are rich in protein, they help increase satiety and your calorie expenditure, according to a study published in a 2009 issue of the вЂњJournal of Nutrition.вЂќ A 2008 review published in the вЂњJournal of NutritionвЂќ found that including nuts in weight-loss diets results in greater weight loss. However, because nuts are high in calories, avoid overindulging in them.
Choosing small portions for meals and snacks will help control your calorie intake for weight loss. While blueberries are part of the fruit food group, you can include nuts in either the protein or oils food groups, according to ChooseMyPlate.gov. When consuming a 1,200-calorie, weight-loss meal plan, the Dietary Guidelines for Americans 2010 recommends eating 1 cup of fruits -- such as blueberries -- 3 ounces of protein foods and 4 teaspoons of foods from the oils group. If you include nuts in the protein group, you may consume up to 1.5 ounces per day when following a 1,200-calorie diet. If you include nuts in oils group instead, you may eat just over 1 ounce daily when consuming a 1,200-calorie diet, according to ChooseMyPlate.gov.
Eating dairy foods with your blueberries and nuts may help increase fat loss during your weight-loss program. A study published in 2011 in the вЂњJournal of NutritionвЂќ found that study participants who consumed high-dairy, high-protein, reduced-calorie diets lost more total and visceral body fat -- and maintained more lean muscle mass -- during weight loss than control subjects. The Dietary Guidelines for Americans 2010 recommends consuming 2.5 cups of dairy foods daily when following a 1,200-calorie diet. Try sprinkling blueberries and nuts on low-fat yogurt, or blend low-fat milk, yogurt, blueberries and nut butter into a protein-rich smoothie.