Foods that help you lose weight are foods that have lots of fiber. They are low in calories and keep you full. The more fiber you eat the more belly fat you will burn of. You need a rich diet high in fiber of different sorts of ingredients.

Next time you go to the supermarket put these foods on your shopping list to help you lose weight.

Pumpkin

Pumpkin is good for when you are craving for sweets it is full of fiber and potassium and if you make a puree and mix it with the fruit you like together with yoghurt it is a perfect nutritious dessert.

Have a look at this site with best pumpkin desserts. www.taste.com.au

These easy pumpkin desserts are fun and colorful and simple to throw together.

They have managed to include just about every sort of pumpkin flavored dessert in their list of recipes.

Salmon

Salmon is full of polyunsaturated fatty acids plus minerals and vitamin D that may assist in weight management in overweight people. It is also full of vitamin B6 which can help you with lowering mood and stress levels. Go to www.bestrecipes.com.au and search for salmon.

Greek yoghurt

Fermented foods like tempeh, miso and sauerkraut have probiotics friendly bacteria that help you to boost immunity.

Unsweetened plain Greek yoghurt also can provide probiotic benefits. Have a look at www.allrecipes.com.au

search for Greek yoghurt and enjoy.

Sauerkraut

Sauerkraut translated as 'sour cabbage' is not everyone's favorite but it is if you like it very tasty and also a lot of probiotics that is good for your gut. it is sliced cabbage that has been fermented. It is low in calories but high in fiber. Go to

www.allrecipes.com.au to find lots of recipes.

Beans

Beans are used in many vegetarian dishes and they are packed with plant based proteins and lots of minerals and vitamin B and fiber. It will keep you full for longer there it takes some time to digest so it will help you consume fewer calories throughout the day. There are a lot of varieties so you don`t have to get bored.

Go to www.allrecipes.com.au

Almonds

Almonds are strong in protein and will lower your LDL the bad cholesterol. So if you use this as a snack for when you get hungry it will help you with your cholesterol and it is also linked to weight loss. Go to www.bestrecipes.com.au 12 recipes using almond meal as an alternative for baking baking with normal meal.

Cauliflower and broccoli

Broccoli, cauliflower, kohlrabi and sprouts are in a abundance is the supermarket or your local vegie shop. these vegetables are easy to prepare cook them or bake them they are low in calories. If you eat them raw even better because they keep their phytonutrients. They also contain lots of vitamins from calcium to zinc. www.delicious.com.au this site has lots of tasty recipes for cauliflower have a look.

Potatoes

Potatoes are rich in vitamins and minerals and antioxidants what makes them a very healthy food. They have a variety of health benefits like blood sugar control reduced heart disease risk and gluten free and for immunity. They may also fight against aging. go to www.taste.com.au

Avocados

Eating avocados a couple a times a week will lower your BMI. It has monounsaturated fats that are good for heart health and lowering LDL bad cholesterol. Full of vitamins C,K.E and B6 and omega 3 fatty acids. Avocados are full of healthy fats that will keep you full. Eating healthy fats also supports healthy skin.

Tuna

Tuna fish is a very popular seafood all around the world because its abundance and meaty flavor. Tuna is full of vitamin B12 and helps you to form new red blood cells. High levels of omega 3 fatty acids and good for lowering LDL cholesterol that can accumulate inside the arteries of your heart. It is also good for eye health it lowers risk of developing dry eye. Go to www.delicious.com.au 15 ways to turn a can of tuna into a meal.

Peanut butter

Peanut butter is ideal for a snack to help you satisfy your hunger. It has a little bit of oil but not to be worried about. It has lots of protein and fiber. The oleic acid in peanuts helps you with maintaining good cholesterol, blood pressure and blood sugar levels. It also can help lower your risk of heart disease.

Walnuts

Walnuts are very good heart healthy snack it helps you to stop from cravings in-between meals. Full of healthy fats and antioxidants. If you start eating walnuts more regularly it may improve your brain health and risk of cancer and heart disease. www.gourmettraveler.com.au

Oats

Oats are one of the many healthiest grains you can find. They are gluten free and a great source of vitamins, minerals, fiber and antioxidants. Studies show that they have many health benefits. It includes weight loss, lower blood sugar levels and a reduced risk of heart disease. They are also often included in muffins, cookies, granola bars and more. www.eatthis.com

Spinach

Spinach is loaded with minerals like potassium. Leafy greens like this are especially helpful for losing weight. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C, manganese, magnesium, iron and vitamin B2. That`s why spinach is a superfood and like other super greens they are good for your skin, hair and bone health.

www.jamieoliver.com 58 delicious recipes.

Raspberries

Raspberries have compared to other berries a high fiber count. You can add them to your cereal, oatmeal or yoghurt at your breakfast. They are also a filling low calorie food and can help satisfy your sweet tooth. The chemical substances that are found in raspberries may also help with weight loss. www.olivemagazine.com Easy raspberries recipes.

Peas

Peas have a lot of vitamin C plus magnesium potassium and iron. A cup of peas contains 8 grams of protein and half of your daily intake in vitamin C. Peas are rich with insoluble fibers .Fibers take long to brake down and digest and will keep you feel full so you are less likely to binge soon after. www.jamieoliver.com

Eggs

Eggs are low in calories and rich in other dietary nutrients. Research indicates that it may help in weight loss because breakfast with omelets can be quite filling and will keep you full throughout the day. Eggs were believed bad for cholesterol levels. Recent research have shown that eggs have little or no effect on LDL in most people. Eating eggs regularly helps increase healthy HDL cholesterol which helps lower the risk of developing cardiovascular disease. www.quickasianrecipes.com (Go to search and type in egg)

Spices and Herbs

Herbs and spices that can help with weight loss.

Fenugreek, Cayenne pepper, Ginger, Oregano, Ginseng, Caralluma fimbriata, Turmeric, Black pepper, Gymnema Sylvestre, Cinnamon, Green coffee bean extract, Cumin, Cardamom, Mustard seed, Saffron, Rosemary, There is no limit to the number of spices you can include in your

diet in a given day. Don`t go overboard of course and be aware of potential interactions with spices and medication.

Chickpeas

Chickpeas are filled with plant based protein and fiber and also contains immune boosting antioxidants and bloat bursting minerals. You can put them in salads, soups and other dishes. They are filling and digestion is slow so it will keep your appetite under control. In general protein in any food is known for its role in weight control, bone health and maintaining muscle strength.

www.allrecipes.com.au

Pumpkin seeds

Pumpkin seeds are packed with lots off helpful nutrients they are cheap and widely available in lots of health shops and supermarkets. They are not everybody's favorite but they are delicious when you roast them with a little salt. If you eat them on a regular basis it promotes heart and prostate health and keeping a range of cancers at bay. they have lots of protein and are helpful for vegetarians to get enough protein by avoiding meat. They are rich in unsaturated fatty acids which can support in weight loss.

www.bestrecipes.com.au

Lean chicken breast and beef

Meat is blamed for health problems and there is not enough evidence to back this up. Studies show that meat has a very weak link to cancer in men and non at all in women. Lean unprocessed Meat is weight loss friendly because it is high in protein and is the most filling nutrient. A high protein diet can burn up to 80 -100 extra calories per day.

Cottage cheese

From all cheese cottage cheese is high in protein and low in carbs and fat. It makes you feel full with relatively low calories. It is also high in many nutrients like vitamin B , calcium, selenium and phosphorus. So if you are on a weight loss diet or want to build muscle cottage cheese is on of the many beneficial foods you can eat.

Apples

Whole fruit will help you take away your cravings. Chewing is sending signals to your brain that you are eating something solid. Apples are low in calories and have lots of fiber. After eating an apple you will feel more full then eating a bar of chocolate.

Whole grain

Whole grains are full of nutrients and protein, fiber, antioxidants and minerals. It has been shown to reduce the risk of heart disease type 2 diabetes obesity and some forms of cancer. It promotes growth of healthy bacteria in the colon. Wholegrain will fill you up and can help you to stop overeating. Other then refined grains wholegrain have all the original components still in it. Some examples of wholegrains are quinoa, oatmeal, popcorn, brown rice and whole wheat flower.

Kale

Kale is having almost zero fat so it is a very good to eliminate body fat. It is full of antioxidants and vitamins like A,C,K,B6, calcium, magnesium and potassium. You can eat it raw or cooked. The wide range of nutrients will also help you prevent certain health problems by removing toxins (free radicals) from your system. Also eating foods high in fiber will lower the risk of developing type 2 diabetes. www.bestrecipes.com.au

Hot peppers

If you like spicy foods then this is the food for you. Hot peppers like jalapenos and chili peppers contain capsaicin that heats up your body. The result is that you will burn off more calories. They can also reduce your appetite and food intake. Hot peppers can increase metabolic resting rate, burning fat when you are resting. Studies have shown that capsaicin is able to decrease the hormone ghrelin that is making you hungry. www.allrecipes.com.au

Asparagus

Asparagus are low in calories and a good source of nutrients fiber, folate, vitamin A, B6, C, and K. Next to eating asparagus it has a number of potential health benefits including weight loss better digestion healthy pregnancy outcomes and it also can help lower your blood pressure. They believe that 2000 years ago it originated in the eastern Mediterranean region. Then they were already used because of their medicinal and aphrodisiacal qualities. www.foodandwine.com

Carrots

A hand full of carrots is 45 calories and is having vitamin A, C, and lots of fiber. This is why carrots are a good choice for weight loss. It is a good and healthy snack or meal. It is a crunchy, tasty, and highly nutritious. Their carotene antioxidants have been linked to a reduced risk of cancer. Eating low glycemic foods like carrots is linked to numerous health benefits and particularly beneficial for people with diabetes. www.delicious.com.au

The artichoke is one of the many veggies high in fiber 6.5 gram for one medium sized artichoke. It is also the most antioxidant rich vegetable of all. Low in fat and loaded with vitamins and minerals like vitamin C, K, folate phosphorus and magnesium. They are also full of antioxidants. The artichoke leaf is also found to lower the LDL cholesterol when taken daily for a six week period. The LDL decreased by 20%. It may also help with regulating blood pressure, liver health, digestive health and lower blood sugar levels.

www.womensweeklyfood.com.au

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Also have a look at these Web sites to help you make some healthy choices

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End conclusion.

By making some small changes and modifications to your lifestyle you can help yourself to promote long lasting weight loss for men and women of any age.

NEVER GIVE UP

Lots of success Claudine

Visit my website www.healthmustbe.com and find more info about health and weight loss.