They may feel heavy, but bananas do not make you gain weight. Quite the opposite: They’re loaded with filling fiber and potassium, which helps relieve water retention.
-Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana contains about 105 calories.
-Bananas are often referred to as the perfect food for athletes, largely due to their mineral content and easily digested carbs.
-Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.
2. LEAFY GREENS
Some veggies, such as Brussels sprouts, are filled with important nutrients, but nonetheless make you bloat.Leafy greens , like kale, spinach, and lettuce, do no such thing. They’re all super-low-cal, loaded with fiber, and help ease water retention.
–Kale: This nutrition powerhouse offers everything you want in a leafy green
–Spinach: Popeye’s favorite vegetable has 20 calories per serving, plus it’s packed with vitamins A and C, as well as folate.
-A one-cup serving of raw escarole provides 1/10 of your daily needs for vitamin B5 (pantothenic acid). The B vitamins help convert the carbs in food to glucose that the body can use as a fuel to produce energy. B vitamins are water soluble, which means the body doesn’t store them, so you need to get enough each day.
These guac stars are filled with healthy, filling monounsaturated fat. Spread on whole-wheat bread for avocado toast, or slice up half an avocado and mix it into any salad.
-Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.
-Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health.
4. FATTY FISH
Those like salmon and mackerel are packed with healthy, filling omega-3 fatty acids, which are structural fats, not storage fats, so they’re less likely to be stored in a layer of belly fat.
-Fish is high in many important nutrients, including high-quality protein, iodine and various vitamins and minerals. Fatty types of fish are also high in omega-3 fatty acids and vitamin D.
-Fish is high in omega-3 fatty acids, which is essential for development of the brain and eyes. It is recommended that expecting and nursing mothers make sure to eat enough omega-3s.
-Fish consumption is linked to reduced decline in brain function in old age. People who eat fish regularly also have more grey matter in the brain centers that control memory and emotion.